Free Weights or Machines… Does It Matter? One of the longest-running debates in the strength-training world is whether free weights or machines build more muscle. A 2023 meta-analysis published in BMC Sports Science, Medicine and Rehabilitation, pooled the available evidence and ... The authors analyzed 13 randomized trials involving 1,073 adults who trained for at least 6 weeks. When they compared the two modalities head-to-head, there was no meaningful difference in muscle hypertrophy. There was no meaningful difference in countermovement jump performance. And there was no meaningful difference in isometric strength. Both modalities produced significant, comparable gains in muscle size and function. If your goal is to preserve muscle, build strength, and protect your healthspan as you age, the practical implication is simple... Use what you have access to. Use what you enjoy. Use what does not cause pain or fear of injury. If machines get you to the gym four days a week and free weights leave you intimidated at the rack... the choice is obvious. The best modality is the one you will actually use... consistently for years to decades. link.springer.com/article/10…