Fitness: Which Builds Strongest, Free Weights or Machines?

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Weight training machines are often given the cold shoulder by veteran exercisers who know their way around the weight room.

They say free weights (defined as any weight that can be lifted and moved: barbells, dumbbells, kettlebells, etc.) increase strength, mainly due to the large number of muscles needed to stabilize and balance the body during lifting and lowering. weight. Machines, due to their more stable base, require less muscle activation during all phases of exercise, which is believed to ultimately result in less benefit.

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But does engaging more muscles during a workout really produce more strength than exercises that focus on core movements? Do muscles respond better to some types of resistance than others, or is technique combined with muscle overload more important to results than using free weights or machines?

The past few years have seen researchers take a scientific approach to the debate, looking for evidence-based results that could end the debate over whether free weights or machines lead to the greatest improvements in muscle strength and size.

Most of the studies showed little difference between the two types of resistance, although the results were based on a limited number of exercises and/or muscle groups and a mixed packaging of repetitions, sets and loads. This lack of real-world applicability leaves the conclusions open to question, especially for veteran gym rats unimpressed by laboratory data.

Noting the need for research comparing the effects of free weights and machines in the context of exercise performed by the average exerciser, researchers from the Faculty of Sports Sciences of the University of Murcia in Spain put at least 38 men. two years of weight training experience through exercises that include exercises similar to those in gyms around the world.

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Divided into two groups, machines and free weights, the men trained three times a week for eight weeks in the same order of intensity, frequency, number of sets (three), and rest between exercises (48 hours). volume (1494 repetitions), length of rest between sets and list of exercises. The only difference was whether they used a barbell or a specific weight training machine.

After eight weeks, tests measuring muscle strength and size revealed little difference in the gains of the two exercise groups.

“These results suggest that free-weight and machine-based exercises are equally effective for increasing strength and hypertrophy without increasing joint discomfort,” the researchers said.

So how did the idea that free weights are a better option than machines become part of the weight room? Spanish researchers admit that several studies have shown that exercises using free weights activate muscles more than exercises performed on machines. Add this to the fact that free weight training causes a surge in hormones associated with muscle growth, and it's easy to see why free weights are considered good for building strength and muscle. But the researchers suggest that how the muscles behave in the short term is not always a reflection of the final result.

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“Regarding the theory of muscle activity traditionally used to support free-weight training, increased muscle activity does not necessarily translate into long-term strength adaptations,” the researchers said.

This is great news for anyone who feels comfortable working out on free weight machines. It also allows you to choose more exercises when the gym is busy. Choosing to use one of the lesser-used machines when you have a row in the squat rack won't hurt your strength gains. Often, you'll find that you can safely push more weight on a machine than you can with free weights, since your weaker stabilizing muscles aren't being called upon to support your efforts.

There are several reasons to choose machines and free weights. Athletes trying to incorporate more athletic movements into their weight training program will find that free weights provide more flexibility in movement patterns and the way the weight travels. On the other hand, these same limitations can lead to fewer technique-related injuries because the machines specifically guide exercisers through optimal movement patterns. Another great feature of the machines is that they can isolate a specific muscle group, which can help anyone recover from an injury or address a specific muscle weakness.

As with most exercises, the best choice of exercises and equipment depends on your overall goals. The more specific the goal, the more specific the procedures and equipment to be used. But for those of us who simply want to reap the benefits of added strength and power, or even show off a muscular physique, don't get hung up on the idea that free weights are good for machines. Go ahead and mix both types of resistance into your daily routine and reap the benefits they both have to offer.

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