The Study
Free-Weight and Machine-Based Training Are Equally Effective on Strength and Hypertrophy: Challenging a Traditional Myth
This study says both kinds of weight training made people stronger and bigger muscles in about the same way, but we don’t know if the groups were picked randomly or if the people measuring results were blind to which group was which. So we can’t say one definitely causes better results — just that they looked similar.
Analysis score
Maximum 90 for a randomized controlled trial.
Where the score came from
Two groups of guys lifted weights for 8 weeks—one used barbells, the other used machines. Both groups got stronger and bigger in the same way.
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 538 / 100
Quality score
Participants are randomly assigned to treatment or control groups, minimizing bias. The gold standard for testing whether an intervention causes an effect.
Key takeaways
Summary
Based on the study abstract and findings.
- 1Yes — if you prefer machines or free weights, either works just as well for building muscle and strength.
- 2Both groups improved strength and muscle size by the same amount after 8 weeks.
- 3Joint pain went down equally in both groups.
Score breakdown, methodology, conflicts of interest, evidence analysis & raw study data
Publication
Journal
Medicine & Science in Sports & Exercise
Year
2023
Authors
Alejandro Hernández-Belmonte, Alejandro Martínez-Cava, Á. Buendía-Romero, Francisco Franco-López, J. Pallarés
Related Content
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.
Not medical advice. For informational purposes only. Always consult a qualified healthcare professional before making health decisions.