Free Weights vs. Machines: Which Is Better for Strength Training?

There are lots of variables to consider when creating an effective strength-training routine. You have to plan how often to exercise, how many reps and sets to do, and how much weight to lift. And you might wonder if you should choose free weights or weightlifting machines. 

Both are available at nearly every gym. So the choice often comes down to what’s better for your goals and experience level. 

Are free weights or weightlifting machines better?

You can use both to build muscle, increase strength, and improve functional movement. So there isn’t one clear answer to the question of whether free weights or machines are better. But there are important differences between the two. 

Free weights are resistance-training tools that you can lift and move around freely. Examples include dumbbells, barbells, and kettlebells. You choose the amount of weight you use based on your fitness level and you can use the same weights for various muscle endurance exercises. 

Weightlifting machines are built to allow you to do one type of exercise. You can adjust the machine weights in specific increments to change the resistance. They guide you through a controlled motion that isolates certain muscle groups. For instance, a cable machine might focus on pushing exercises to strengthen your chest. 

“In general, weights tend to activate and recruit more muscles than machines, providing an overall bigger calorie burn,” said Marissa West, CPT, a trainer and the founder of the West Kept Secret fitness studio. “However, machines tend to provide better overall [exercise] form assistance.” 

What are the benefits of free weights? 

There are important pros and cons associated with both free weights and machines. Here are some of the benefits of free weights, according to Ronny Garcia, CPT, a trainer at Blink Fitness.

Free weights allow a greater range of motion 

Weight machines focus on specific movement patterns. But you can perform free-weight exercises in a natural, unrestricted way. 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 weightlifting machines do. For example, during a dumbbell chest press, you work your pectoral and tricep muscles. You also engage your shoulders, abs, and lower back to stay stable during the motion. Many free-weight moves –– like squats, dead lifts, and lunges –– also engage your core. 

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Free weights provide more variety and convenience

The great thing about free weights is that they offer a wide range of exercise options. You can add them to various compound movements, such as lunges and split squats. This 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 a number of different 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. West said that choosing lighter weights and doing more reps when using free weights can help reduce this risk.

What are the benefits of weightlifting machines? 

Weightlifting machines can be very helpful in reaching your strength-training goals, especially if you’re a beginner, said Denise Chakoian, CPT, a trainer and founder of CORE Cycle Fitness Lagree.  

Machines help with proper exercise form 

Machines can help you learn proper exercise form, which is critical in your fitness journey. And they may be safer for beginners. “With machines, it’s easier to feel which muscles are being activated, because [they] work by isolating certain muscles or muscle groups,” Chakoian said. “That’s why beginners tend to benefit from machines, as well as learning mechanics using their body weight alone.” 

Machines are a good option when recovering from an injury 

Weight machines are also helpful for injury recovery, Garcia said. That’s because they have adjustable settings to provide support and stability. Built-in guides and mechanisms help control movement. This is helpful for beginners and those rehabbing an injury. But talk with a healthcare professional before working out if you’re injured. 

“There’s a lower learning curve with a machine compared to free weights,” Garcia said. “But that can also be a disadvantage, because it means you may not build skill in strength training the way you would with free weights,” Garcia said. You work fewer muscle groups at a time with machines. And after a while, you might get bored with limited movement patterns. 

So, should you use free weights or machines? 

You don’t have to choose between free weights and machines, Chakoian said. Beginners might benefit from starting with machines. But that doesn’t mean free weights are only for those at a higher level. They serve different purposes, she said. 

“Mixing free weights with machines in the same workout is a good plan to get the best of both,” Chakoian said. “You can incorporate free weights to gain the stability and core advantages and then use machines for isolating muscles more effectively.”

How do you add free weights and machines to your strength-training routine?

Both free weights and machines can be incorporated into any workout, West said. She likes to do exercises that require more balance with dumbbells. Then, she moves to a machine that involves that same movement. But the machine movement uses fewer stabilizing muscles, because it’s more controlled. 

“The best machine exercises essentially exhaust the prime muscle and finish working that muscle group,” West said. “This is a great strategy for beginners. It’s challenging but also allows you to increase weight gradually and safely.”

Garcia offers the following tips to help you get started with free weights and machines: 

• Understand your goals. Decide on your fitness goals before you get started. Free weights are great for functional strength, compound movements, and stability. Machines help target specific muscle groups and provide controlled resistance. Based on your goals, you can plan the best way to incorporate both types of equipment. 

• Consider exercise order. If you include both in the same workout, start with free-weight exercises. Free weights usually engage more muscle groups. Starting with them allows you to fully use your energy and focus on maintaining proper form. Later in the workout, you can transition to machines to target specific muscles.

• Alternate between free weights and machines each session. Separating your free-weight and machine workouts is also a good strategy. It allows you to work on muscle development and vary your training stimulus. This can help you avoid fitness plateaus and prevent boredom. 

• Listen to your body. “Most of all, listen to your body and how it responds to different exercises and equipment,” Garcia said. “Everyone’s body is unique, so adjust your training according to what your body is telling you. If certain exercises or equipment [cause] discomfort, replace them.” There are always alternatives that better suit your needs.

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Written by:

Elizabeth Millard, CPT, RYT

Elizabeth Millard, CPT, RYT, is a Minnesota-based freelance health writer with 25 years of experience. Her work has appeared in numerous publications, apps, and patient education materials.

Edited by:

Lauren Savage, MA

Lauren Savage, MA, is a health editor at GoodRx, where she focuses on movement, exercise, and healthy aging. She aims to provide readers with the information they need to live healthier, more active lifestyles.

Reviewed by:

Sanjai Sinha, MD

Sanjai Sinha, MD, is a board-certified physician with over 20 years of experience. He specializes in internal medicine.

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