Free Weights vs. Machines: Which Builds More Muscle and Strength?
Effect of free-weight vs. machine-based strength training on maximal strength, hypertrophy and jump performance – a systematic review and meta-analysis
Not medical advice. For informational purposes only. Always consult a healthcare professional. Terms
Surprising Findings
Machine training produced significantly greater upper-body strength gains than free weights.
Most fitness culture glorifies free weights as ‘more functional’ and ‘superior for strength.’ This study proves machines have a measurable edge in upper-body development.
Practical Takeaways
If you want bigger arms or chest, prioritize machine-based pressing exercises — they give you a measurable strength advantage.
Not medical advice. For informational purposes only. Always consult a healthcare professional. Terms
Surprising Findings
Machine training produced significantly greater upper-body strength gains than free weights.
Most fitness culture glorifies free weights as ‘more functional’ and ‘superior for strength.’ This study proves machines have a measurable edge in upper-body development.
Practical Takeaways
If you want bigger arms or chest, prioritize machine-based pressing exercises — they give you a measurable strength advantage.
Publication
Journal
BMC Sports Science, Medicine and Rehabilitation
Year
2023
Authors
M. Haugen, F. T. Vårvik, Stian Larsen, A. Haugen, R. van den Tillaar, T. Bjørnsen
Related Content
Claims (7)
If you lift weights with machines or with free weights and do the same amount of work at the same effort level, you’ll build muscle just as well with either one — even if you’re already fit.
If you lift free weights, you'll get better at lifting free weights. If you use machines, you'll get better at using machines. Practicing the exact same movement makes you better at that movement.
Whether you lift weights or use machines, your jump height doesn’t change much—so neither one is clearly better for building leg power in healthy adults.
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.
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.