The Study
Effect of free-weight vs. machine-based strength training on maximal strength, hypertrophy and jump performance – a systematic review and meta-analysis
This study looked at lots of people who trained with either free weights or machines and found that both kinds of training helped people get stronger and bigger muscles about the same way — but only if you test them the same way they trained. It doesn’t prove one is better than the other, just that they’re pretty similar.
Analysis score
Maximum 100 for a systematic review with meta-analysis.
Where the score came from
Both free weights and machines make you stronger and bigger, but you get better at the exact type you train with.
Where does this study sit?
Reviews of RCTs (Meta-analyses)
Max 100Randomized Trials
Max 90Reviews of Cohort Studies
Max 85Cohort Studies
Max 72Reviews of Case-Control Studies
Max 63Case-Control Studies
Max 58Cross-Sectional & Case Series
Max 50Expert Opinion
Max 552 / 100
Quality score
The highest quality evidence. Systematic reviews and meta-analyses that pool randomized controlled trials, giving the most reliable summary of experimental evidence.
Key takeaways
Summary
Based on the study abstract and findings.
- 1Yes — if you want to get stronger at bench presses, machines help more.
- 2If you want to lift barbells better, free weights win.
- 3For general strength or muscle growth, either works equally well.
- 4Free weights: +0.21 better at free-weight tests.
- 5Machines: +0.29 better at machine tests (trend).
- 6Overall strength: same (0.08).
- 7Muscle growth: same (-0.06).
- 8Jump height: same (-0.21).
- 9Upper-body strength: machines better (+0.25).
Score breakdown, methodology, conflicts of interest, evidence analysis & raw study data
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.
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.
Not medical advice. For informational purposes only. Always consult a qualified healthcare professional before making health decisions.