30 Seconds SummaryMachines and free weights are equally effective, study shows
- Machines and free weights are equally effective for muscle growth and strength development, as evidenced by a recent 2023 study and a 2021 meta-analysis.
- Muscle growth from using machines and free weights is similar across different muscles like quads, pecs, and abs.
- Strength gains are specific to the modality used; people gain more strength in exercises that they train for, whether with machines or barbells.
- Free weights might have a slightly better transfer of strength to other exercises and sports, but the difference is not statistically significant in most studies.
- Joint discomfort was similar in both machine and free weight groups, suggesting that either modality is equally safe for joints if the exercise is suitable for the individual's body structure.
- Overall, it's beneficial to choose exercises allowing for high freedom of movement to accommodate individual body structure and natural movement patterns.
