Free Weights vs Machines

Free Weights vs. Machines Debate

Six-time Mr. Olympia Dorian Yates built his title-winning legs with leg presses and machine hack squats. His successor, eight-time Mr. Olympia Ronnie Coleman, routinely performed heavy barbell squats and deadlifts. Save for top-tier genetics; their contrasting approaches created elite champions.

Does this prove free weights and machines build muscle equally well? In early Jan. 2025, world champion powerlifter Dr. Layne Norton debated free weights versus machines for muscle gains:

Benefits of Free Weights

Free weights often feel more natural and adapt easily to individual body mechanics. They build stability, balance, and coordination, are accessible and portable, and remain the gold standard for assessing physical ability.

Benefits of Machines

Machines (excluding cables) eliminate stability requirements, allowing full focus on training with maximum intensity on the target muscle group. Machines have safety advantages and are commonly prescribed as part of a training regime for those with limitations. Many modern machines mimic natural movement patterns, making them more ergonomic and versatile than before.

What Does Research Say?

In several studies, including a 2023 systematic review and meta-analysis of thirteen studies, with 1,016 total participants, neither free weights nor machines were deemed superior for muscle growth.

Some studies involved beginners, others on trained individuals. Trial durations ranged from several weeks to a few months. Despite the variance, Norton doubts the results would differ much, if any, over a longer term. It’s sufficient to say muscles can’t distinguish between free weights and machine resistance.

“[Muscles] knows tension, stretch, load, and effort,” Norton assured. “As long as you’re taking a muscle close to failure and doing enough hard sets, that appears to be the impetus to grow muscle.”

Dr. Norton’s takeaway? “Use the training style you’re most consistent with.” Dr. Norton prefers free weights, saying, “I enjoy it more; I’m more motivated and push myself harder. [Free weights] may actually be better for me.”

More In Research

Conclusion

In conclusion, while both free weights and machines have their benefits and drawbacks, research suggests that neither is superior for muscle growth. The key takeaway is to use the training style that you are most consistent with and that allows you to take your muscles close to failure and do enough hard sets.

FAQs

Q: Can I use both free weights and machines in my workout routine?

A: Yes, you can use both free weights and machines in your workout routine. In fact, many trainers recommend combining both to achieve a well-rounded workout.

Q: Are machines better for beginners?

A: Machines can be a good option for beginners because they eliminate stability requirements and allow you to focus on the target muscle group. However, it’s also important to learn proper form and technique with free weights to ensure a safe and effective workout.

Q: Can I still get strong and muscular using machines alone?

A: Yes, you can still get strong and muscular using machines alone. However, it’s important to note that machines may not be as effective for building overall strength and muscle mass as free weights.