Free Weights or Machine Weights Debate

It was a busy week in the clinic and I had begun to notice a familiar pattern. Patient after patient with a similar story. They had not exercised in a long time, but they knew it was important and the time had come to make it a priority. So, they start exercising, and wouldn’t you know it…they get hurt. Raging plantar fasciitis, a jacked up back, or a blown out shoulder, it all had the same story. So I thought this would be a good topic for this week’s podcast/newsletter.

I came across this recent study, which is a systemic review and meta-analysis (basically looking at a bunch of studies). They wanted to compare free weights to machines when it comes to building muscle, strength, and power. They looked at 16 different studies and compared things like a back squat to a leg press, or the bench press vs. a machine chest press.

The results were interesting. When measuring strength, it all came down to how you were measuring it. If you were measuring it using a free weight exercise (like a bench press), then the free weight group showed larger strength gains. If you were measuring it using a machine exercise (machine chest press), then the machine group showed greater strength gains. Specificity matters!

When they used a neutral strength test, like isometric strength on a machine that neither group had trained on, they showed no differences between the free weight and the machine groups. They also saw no differences in muscle size or power between the two groups.

Why do we care about this? Simply because if you are someone who has not exercised in a long time, you need to be very careful about crafting a program that doesn’t end in injury. Free weight exercises may look cool on social media, but many people need a good deal of time preparing before they attempt something like a loaded back squat. Also, if your goal is simply general increases in strength, muscle size, and power, all of these can be accomplished with machines (see the study above).

Now, nobody is suggesting that there isn’t also risk of injury on machines. Your risk of injury when exercising may never be zero. However, the point is to use the science we have to get the best possible results while keeping risk on the low end. Always be able to show up the next day. Sometimes, maybe even most times, consistency beats intensity.

Listen to the podcast here… Apple Spotify Google  Amazon

Simplified Takeaways…

1. Be sure and craft an exercise program where limiting risk of injury is a priority.

2. Machine weights have been shown to produce similar increases in muscle size, strength, and power when compared to free weights.

3. If you have not exercised in a long time, don’t underestimate how deconditioned you may be, and plan on intelligently easing into things possibly just using machine weights in the beginning.

4. It takes time to build tissue tolerance before engaging in more dynamic exercises.

Disclaimer: This newsletter is for general informational purposes only and does not constitute the practice of medicine, nursing, or other professional healthcare services, including the giving of medical advise. No doctor/patient relationship is formed. The use of information on this newsletter or materials linked from this newsletter is at the user’s own risk. The content of this newsletter is not intended to be a substitute for professional medical advise, diagnosis, or treatment. Users should not disregard, or delay in obtaining, medical advise for any medical condition they may have, and should seek the assistance of their health care professionals for any such conditions.