Which is Better for Building Strength? Free Weights or Machines?

If you’re new to the gym, I’m sure you’ve got questions.

It can be an overwhelming place filled with equipment that could pass for torture devices. Barbells, dumbbells, machines, cardio, ropes, rings, kettlebells, benches, and a bunch of other “stuff” you’ve never seen before.

The free-weight area is full of mean-muggin’ men, while the machine section tends to have lycra-clad women doing strange movements.

After taking in all the distractions, you remember your goal: Building strength.

So, which is better for building strength? Free weights or Machines?

Let’s take a look.

The Difference Between Free Weights and Machines

There is a significant difference between free weights and resistance machines, both in their work and the results they will give you.

The free weights are the barbells, dumbbells, and kettlebells in the gym, while the machines are any resistance-based workout machines such as the leg press, assisted chin-up machine, or lat pull-down.

There are two types of resistance machines: plate-loaded and pin-loaded.

The plate-loaded machines work by the user adding weighted plates to a stack to increase the resistance. This option can be tricky if it's a busy gym, as you may need help finding the plates you want, and the weight can’t be changed easily or quickly.

Pin-loaded machines already have a stack of weights, and the user changes the resistance by simply slipping a pin up or down. It’s a much better option for working on pyramid or drop sets when you need to alter the weight quickly, which means you don't need to leave the machine to change the weight resistance.

The primary difference between free weights and machines is that machines are fixed in place and only move in specific directions. However, free weights can move in any direction the user chooses.

Free weights also force you to use more stabilizing muscles to control the weight, whereas resistance machines can help you with movement by keeping you in place.

And The Verdict Is…

In general, free weights activate more muscles than machines and are better for building muscle and strength in the long run.

Watch any training session of the top bodybuilders, physique competitors, or strongmen, and you’ll see all of them doing the same thing: Prioritizing free weights and the accompanying movements.

The key to building muscle and strength is compound movements. Data has shown how compound movements build strength faster because these exercises recruit more muscle groups to achieve the goal.

Compound exercises involve multiple joints and work multiple muscles or muscle groups simultaneously.

Some example exercises include barbell squats, deadlifts, dips, and chin-ups.

The true benefit of free weights, whether doing compound or isolation movements, is that free weights have a longer list of benefits linked to them.

They allow for a greater range of motion.

Weight machines focus on specific movement patterns. But you can perform free-weight exercises in a natural, unrestricted way. A greater range of motion allows you to engage more muscles to build functional strength.

Free weights increase muscle activation.

You need balance and control to exercise with free weights. The movements you perform may activate stabilizer muscles more than machines do.

For example, you work your pectoral and tricep muscles during a dumbbell chest press. You also engage your shoulders, abs, and lower back to stay stable during the motion. Many free-weight moves –– like squats, deadlifts, and lunges –– also engage your core.

Free weights provide more variety.

The great thing about free weights is that they offer various exercise options.

You can add them to compound movements, such as lunges and split squats. This variety can help work different muscles and prevent workout boredom. And they're convenient.

You can have a small set of free weights at home and use them for several exercises. But unless you have a full gym space, you likely won't have weight machines at home. 

The main disadvantage of free weights is a slightly higher injury risk because they require more body awareness and understanding of form.

Are There Any Benefits to Machines?

Although free weights are the clear winner, don’t sleep on the machines.

Machines are great when your form suffers from depleted strength after using the free weights.

Using machines toward the end of your session when your muscles are tired, and your form is starting to suffer is incredible for taxing the muscle without compromising safety.

Also, machines can help you train weaker muscles more safely and help them get as strong as your dominant areas.

For example, a squat is a free-weight exercise. However, if you are quad-dominant, your hamstrings will start to lag. Therefore, after doing your squat sets, you could use the hamstring curl machine to target your hamstrings separately.

Machines are a great way to maximize the pump, do drop-sets, focus on muscle isolation, and stay safe while pushing your body to the limit.

The BMM Takeaway

Both free weights and machines have their benefits.

However, there's one clear winner when building strength: Free weights.

If your goal is to build strength, then free weights are the way to go. After you’ve warmed up, get a barbell in your hands and get to work. P prioritize compound movements to gain the most bang for your buck.

We suggest focusing mainly on free-weight movements. Then, once strength depletes and form begins to waiver, move over to machines to burn out and finish the muscle off, squeezing every last ounce out.

If you only have access to machines, do that and do what you can. But if you’re in a real gym, get in the squat rack.