Whether you lift weights the old-fashioned way or use machines, you’ll gain the same amount of strength and muscle size—if you’re doing the same exercises and you’re a healthy adult between 18 and 60.

52

Pro

0

Against

Evidence from Studies

Supporting (1)

52

Community contributions welcome

52

Effect of free-weight vs. machine-based strength training on maximal strength, hypertrophy and jump performance – a systematic review and meta-analysis

Systematic Review With Meta-Analysis

Human

2023 Aug 15

This study found that lifting free weights and using machines lead to the same gains in strength, jumping ability, and muscle size when you test them in the same way — so neither is better overall, just different in how they help you lift their own equipment.

Contradicting (0)

0

Community contributions welcome

No contradicting evidence found

Gold Standard Evidence Needed

According to GRADE and EBM methodology, here is what ideal scientific evidence would look like to definitively prove or disprove this specific claim, ordered from strongest to weakest evidence.

Source Study

Effect of free-weight vs. machine-based strength training on maximal strength, hypertrophy and jump performance – a systematic review and meta-analysis

Score: 52

DOI: 10.1186/s13102-023-00713-4

Similar Assertions

Lifting free weights and using weight machines both make your muscles grow about the same amount if you're a healthy adult between 18 and 60—even though they feel different when you use them.

52

0

87%

Whether you lift weights the old-fashioned way or use machines, both ways will help you get stronger, build muscle, and jump higher — so you can pick whichever you like better.

52

0

86%

Lifting free weights and using weight machines both make you just as strong when you test your strength in new or different ways — neither one is better than the other.

52

0

82%

If you lift weights with your own body and free weights, you'll get stronger at doing just that — not necessarily at using machines. And if you train mostly on machines, you'll get better at those machines. Your body learns the exact movement you practice.

52

0

81%

Whether you're a seasoned gym-goer or just starting out, lifting free weights and using machines are just as good for building strength and muscle—your experience level doesn’t make one better than the other.

52

0

79%