Machines vs. Free Weights: Which Builds Muscle Better?
Free-Weight and Machine-Based Training Are Equally Effective on Strength and Hypertrophy: Challenging a Traditional Myth
Not medical advice. For informational purposes only. Always consult a healthcare professional. Terms
Surprising Findings
Machine-based training produced the same muscle hypertrophy and strength gains as free-weight training.
Common fitness lore claims free weights activate more stabilizer muscles and lead to better overall growth — but this study found no difference when variables were matched.
Practical Takeaways
If you prefer machines due to injury, convenience, or gym access, you can still build muscle and strength as effectively as someone using barbells — as long as you match training volume and intensity.
Not medical advice. For informational purposes only. Always consult a healthcare professional. Terms
Surprising Findings
Machine-based training produced the same muscle hypertrophy and strength gains as free-weight training.
Common fitness lore claims free weights activate more stabilizer muscles and lead to better overall growth — but this study found no difference when variables were matched.
Practical Takeaways
If you prefer machines due to injury, convenience, or gym access, you can still build muscle and strength as effectively as someone using barbells — as long as you match training volume and intensity.
Publication
Journal
Medicine & Science in Sports & Exercise
Year
2023
Authors
Alejandro Hernández-Belmonte, Alejandro Martínez-Cava, Á. Buendía-Romero, Francisco Franco-López, J. Pallarés
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Claims (4)
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're already used to lifting weights, using free weights or machines won't make a noticeable difference in how much stronger you get or how fast you can push the weight after 8 weeks of training.
If you're already used to lifting weights, whether you use free weights or machines, you'll likely feel about the same amount of less joint pain in your arms and legs after 8 weeks of training.
If you're already used to lifting weights, using free weights like dumbbells or barbells gives you about the same muscle growth in your thighs, chest, and abs as using weight machines — after 8 weeks of training.