Free Weights vs Machines for Strength and Hypertrophy: A Systematic Review and Meta-Analysis
Haugen ME, et al.
Evidence is still building up
Summary
In participants aged 18–60 training for at least 6 weeks, free weights and machines produced no significant difference in hypertrophy, while strength gains were specific to the trained modality. Pooled data from 13 studies (n=1016).
Key findings
- 1
No significant difference in hypertrophy between modalities (SMD -0.055, p=0.751)
- 2
No difference in direct dynamic strength comparison (SMD 0.084, p=0.387), but gains were specific to the trained modality (free-weight test favored free-weight training SMD -0.210 p=0.023; machine test trended to favor machine training p=0.064)
- 3
No difference in jump performance (countermovement jump)
- 4
Only 5 studies assessed hypertrophy and heterogeneity was present, so confidence is moderate
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