Using Free Weights Versus Machines- Is There a Difference in Outcomes?
Are you going to a gym, but don’t know where to start? Well, you are not alone! It can be overwhelming to join a gym because you don’t know what exercises to do or how to use the machines. The good news is that is really doesn’t matter what machines you use!
A recent study conducted by BMC Sports Science in August of 2023 looked at the effectiveness of strength training with free weights versus machine equipment on maximal strength, jump height, and hypertrophy. This meta-analysis included 13 studies that compared free weights versus machine weights involving 1,016 adults (789 men, 219 women) ages 18-60 y/o over a 6-week period. Individuals in free weights strength group showed significant increase in strength with free weights-based strength tests. Individuals in machine-based strength group showed significant increase in strength with machine-based strength tests. No differences were found between groups for dynamic strength, isometric strength, countermovement jump, and hypertrophy.
In conclusion, there were no significant differences in strength, jump performance, and muscle hypertrophy between those in the free weights strength group versus the machine weights strength group. Therefore, the decision between free weights and machine weights is dependent on each individual’s preferences and goals!
References:
https://bmcsportsscimedrehabil.biomedcentral.com/articles/10.1186/s13102-023-00713-4
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