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

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 looked at whether lifting free weights or using machines makes your muscles bigger, and found that both ways work just as well — so neither is better for building muscle size.

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

87%

If you lift weights the same amount and with the same effort, whether you use free weights or machines, you’ll grow your muscles just as much—neither one is better than the other for building muscle size.

52

0

81%

Lifting free weights and using weight machines both help you build muscle in about the same way—neither one is clearly better than the other.

33

0

80%

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

77%

People get noticeably stronger in just 4 weeks of heavy weightlifting—even before their muscles get bigger—because their nerves learn to fire better.

37

0

76%