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

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 whether you're new to lifting or experienced, free weights and machines work just as well for building strength and muscle — so your choice should just come down to what you like better.

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

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

0

79%

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

76%

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

73%

If you want to get stronger at lifting weights like dumbbells or barbells, training with those same free weights will help you gain more strength than using machines — because your body gets better at the exact movements you practice.

33

0

71%