The fitness world is divided: On one side, you\u2019ve got the purists who swear by barbells, dumbbells, and kettlebells. This crew is all about functional strength\u2014workouts that mimic real-life movements and hit multiple muscle groups. It\u2019s one of the best ways to build overall strength, improve coordination, and develop strength in greater ranges of motion.<\/p>\n
But then there\u2019s the flip side: The undeniable popularity of machine workouts that primarily target one muscle at a time\u2014think cable stacks, leg press, or the trusty Smith machine. \u201cIsolation is huge right now, especially with influencers,\u201d says Nate Rodgers<\/a>, ISSA-certified personal trainer at LifeTime<\/a>, who are looking not just to grow the glutes but also to bulk up for a desired physique.<\/p>\n The first group of people might be quick to dismiss machines as tools for bodybuilders or people chasing aesthetics, but it\u2019s a bit more complex than that. Surprisingly, studies have found little difference<\/a> between muscle and strength gain between free weights and machines.<\/p>\n No matter your goal, nearly every piece of workout equipment in the gym (or at home<\/a>) serves a purpose\u2014except for maybe that rotary torso contraption that has you kneeling while awkwardly twisting your lower half side to side. According to Dr. Rob Butler, biomechanics expert and director of implementation science for Uplift Labs<\/a>, the key is knowing your goals before you plan your session.<\/p>\n The Full-Body Benefits of Free Weights<\/strong><\/p>\n Free weights shine for compound, functional movements\u2014deadlifts, squats, lunges, and so on\u2014that recruit multiple muscle groups. They\u2019re also great for building strength through exercises like shoulder presses, bent-over rows, and farmer\u2019s carries. \u201cThe biggest difference when we talk about functional movement is there tends to be more bodyweight stabilization with it\u2014it\u2019s more total body,\u201d Butler explains. As you lift a heavy barbell or step into a lunge, your core and upper body are firing, too. Basically, you\u2019re getting more bang for your buck and you can program shorter workouts that hit a wider range of muscle groups.<\/p>\n Free weights also mirror real-life movements. \u201cFunctional exercises allow you to create more body awareness and help you improve your mobility, improve your longevity,\u201d says Rodgers. Deadlifts mimic picking up heavy boxes, squats resemble sitting in a chair, and kettlebell swings are like throwing around your giggling toddler. \u201cThe general population just wants to be better members of the community, be active, be parents, be brothers, sisters, play in the park,\u201d says Butler.<\/p>\n Plus, for older adults, free weights can actually help counteract age-related decline of motor functions and reduce risk of falls. A 2019 study found that leg strength improved by a staggering 113% over 26 weeks of training compared to a 44% increase from machines. (Studies researching younger adults don\u2019t find significant differences.)<\/p>\n Another surprising benefit? If you want to boost your testosterone<\/a>, free testosterone (the active form of the hormone) increased more in men that used free weights than machines in a 2020 study<\/a> in the Journal of Strength and Conditioning Research.<\/p>\n