The goal of training interventions is to maintain, build, restore performance and counteract aging processes.

A frequently asked question is the difference between free weights (dumbbells, barbells, etc.) and machines/training equipment. The question is whether the higher stability requirements of free weights or the lower stability requirements of guided machines are more effective for long-term strength and hypertrophy gains.

A new meta-analysis was published in 2023, which we present to you in this video:

  • Population: healthy adults (18-60 years)
  • Intervention: Training with free weights
  • Control group: strength training equipment
  • Outcome: measurement of muscle mass, measurement of maximum strength, jump height

13 studies were included in the analysis. There were no significant differences between the intervention and control groups. Force is specific to the exercise performed before and the test performed later. This means that if you train on machines, for example, you will perform better in a strength test on a guided machine than in a strength test on free weights.

The choice of training method always depends on the individual goal as well as the requirements and possibilities. Personal preference can also play a role here.

@alex_physelis

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