Free Weights vs Machines
Ahhhh the age old debate, which is better? It probably dates back to the roman empire, probably not.
Regardless, it’s a topic that is discussed a lot. Below we will outline the evidence based facts and the common sense associated with this question for your consideration.
WHAT'S below ⤵️
Evidence based research regarding the application of each in a training programme
The benefits and drawbacks of free weights
The benefits and drawbacks of machines (Fixed weight)
Training protocols and advice when and where you use each
What the evidence based research has to say 🤓
A recent meta analysis by (Haugen et al., 2023) [1] looked at 13 studies that lasted a minimum of 6 weeks on a total of 789 Men and 219 Woman and compared the results. They found that strength in the free weight movements increased in the free weight strength group and strength in the machine based movements increased more in the machine based group. Showing you get good at what you practice. The outcome was that there was no difference in strength or hypertrophy other than movement specific, and that using either free weight or machines were down to personal preference.
A Study by (Schwanbeck et al., 2020) [2] looked at 20 men and 26 woman around 22-24 years of age, for an 8 week training programme, split into free weight or machine based groups. The results showed that there was no significant difference in increase in muscle gain or strength between the groups, however it was noted that the free weight group of men seen an increase in free testosterone compared to their machine counterparts.
Free Weights vs Machines: The Trade off! ✍️
Free weights:Your mind has probably went to the squat, bench and deadlift straight off the bat, overhead press and cleans if your adventurous. In reality free weights can encompass barbells, dumbbells and kettlebells. Not to mention a plethora of strongman implements from stones to logs if you have spent any time in a crossfit box you must have heard, “we don’t use machines, our bodies are the machines” at some point.
Now common sense dictates if you want to compete in a sport, you need to become good at that sport. You wouldn’t try and improve your tennis game by playing snooker, the same applies if you want a big squat or plan on competing in powerlifting, you NEED to squat. Likewise for the other 2 main event lifts, the bench and deadlift. If you want to be good at crossfit, well there’s a lot more free weight movements you need to become proficient in.
Strength in a certain movement is a skill. It requires practice so the majority of your training should revolve around them and variations of them to address any weaknesses.
Free weights are regarded as more functional movements than there machine variation counterparts. This is due to more bracing and supporting muscles being required to drive force. However this also comes with a trade off on fatigue. The amount of fatigue generated performing a 10 Rep Max back squat, compared to a 10 Rep Max leg press, is much greater.
Free weights, most of the time offer far more bang for your buck as they say, this is due to the smaller stabilizing muscles in the body being worked.
If your goal isn’t to compete in powerlifting, but it’s hypertrophy your after, the squat is still an excellent choice for full lower body development, plus attaining a big squat is cool. Someone who can squat 200kg will most certainly be able to leg press a large number, but this doesn’t always apply the other way around, due to the high skill and supporting muscles involved in a squat.
Machine Based:“But I just want to look cool in the gym, slang some heavy metal around and impress people” - said unknown. Well slow down and open your mind.
Training with free weights as a beginner presents a learning curve, if someone gets into a leg press machine they can’t really go wrong besides half repping it and bad knee cave. However if you ask someone to get under a bar and squat that’s never done it before, there is a much steeper learning curve.
With the shorter learning curve people are able to push harder and much safer than with free weights, there’s a reduced risk to injury in a leg press than a squat. Likewise for the advanced lifter, there is still much less that can go wrong.
As stated above there is less fatigue generated from a leg press than a back squat (which anyone with experience of pushing both will know) so there may be a time in place in your programme you want to get more lower volume in without the complete overload of fatigue.
One drawback of machine based work is the glaringly obvious stand point that we are all built different, most machines are designed for people around average heights, if you are super tall or not tall enough some machines might be uncomfortable or offer poor movement mechanics for you. Some people might find a certain chest press works super well for them and others maybe not. Where as free weights offer much more flexibility in terms of free motion and being able to lift in a bar path that suits you.
Some machines have different strength curves, so if you are someone who trains at different gyms just remember not all lat pulldowns are the same, you will need to train with different machines that are for the same purpose differently. Some might suit you very well and others not so much.
Where do you go now? 🤔
Ultimately it seems from the research its down to personal preference, obviously some free weight movements are sport specific and if you have any ambitions to compete in a sport that tests them, then they should be staple in your programme.
There is also no reason you cannot choose both, incorporating squats and leg press in the same training programme, or bench press and chest press. This may be a better road to take for someone looking to get bigger and stronger.
Solid advice would be to train free weight compound movements first, then move to machine based work as you fatigue to reduce injury risk. Alternatively you could have a free weight day and machine based day. Or just do what you enjoy!
