Machines or free weights?

Leg press or squat? Chest press or bench press? Dumbbells or cables? Endless possibilities beg for endless questions. If I don't want to waste my time, what do I do?

Old school lifters may tell you that the free range of motion of free weights makes them superior to machines. Others might tell you the opposite. Who is right? According to research, neither.

Research shows that there is no difference. In fact, studies that show superiority to free weights are countered by studies that show superiority to machines. Other studies show no difference between the two.

So what should you do?

It's up to you. If you prefer the peace of mind that comes from the stability and fixed range of motion of a machine, go for it. If you like the freedom and old school feel of the barbell, go on. The definite principals of building muscle remain the same: intensity, volume, and recovery.

Source:

Schwanbeck, Shane R.1; Cornish, Stephen M.2; Barss, Trevor3,4,5; Chilibeck, Philip D.1. Effects of Training With Free Weights Versus Machines on Muscle Mass, Strength, Free Testosterone, and Free Cortisol Levels. Journal of Strength and Conditioning Research 34(7):p 1851-1859, July 2020.