Free weights and machines built similar muscle and strength

Key finding

Free weights and machines built similar muscle and strength

Context

Meta-analysis of 13 studies with 1,016 adults who trained with free weights or machines for at least 6 weeks.

Muscle growth: no significant difference between free weights and machines
  • -0.055 (95% CI: -0.397–0.287) effect size: Muscle growth
  • 0.084 (95% CI: -0.106–0.273) effect size: Strength, direct comparison
  • -0.21 (95% CI: -0.391–-0.029) effect size: Strength in free-weight tests
  • 0.291 (95% CI: -0.017–0.6) effect size: Strength in machine tests

Limits

Only 5 of the 13 studies measured muscle growth. The machine advantage in machine tests was only a trend (p = 0.064).

Sources

  • Effect of free-weight vs. machine-based strength training on maximal strength, hypertrophy and jump performance - a systematic review and meta-analysis. · Haugen · 2023 · BMC Sports Science, Medicine and Rehabilitation PubMed DOI Study note

Guides

Summaries by SetCtl, not medical advice.