Free Weights vs. Machines: Which Is Better?

Strength training has been gaining serious momentum lately, and it’s no surprise why. A 2023 report by the International Health, Racquet & Sportsclub Association (IHRSA) highlighted that strength training has become a huge focus in gyms, especially after the pandemic reminded us how important it is to stay strong and active. Machines have held the spotlight for years, but free-weight exercises have seen a real surge in popularity, with increasing media attention and solid research to back them up. It’s a shift I’ve noticed firsthand while working with clients in the gym.

Take two of my clients, Volker and Oliver, for example. They’re both in their early 60s and have made incredible progress with free-weight exercises like the Romanian deadlift. Not only have they gained strength they never thought possible, but they’ve also fixed their chronic back pain. Both of them say they feel stronger than ever before, and honestly, that’s the kind of transformation I love being a part of.

So, why are free weights so good?

Let’s start with the barbell Romanian deadlift. This exercise targets your hamstrings, glutes, and lower back, teaching your body to move properly while strengthening those key muscles. It’s not just about lifting the bar; it’s about building strength and stability in a way that mirrors how we move in everyday life.

The classic barbell deadlift is another powerhouse move. This one gets your whole body involved—quads, hamstrings, glutes, core, even your grip. It’s one of the best ways to build functional strength that carries over into real life, whether you’re picking up heavy grocery bags or helping a friend move. Just remember, keeping the bar close to your legs and your back neutral is key to avoiding injury and getting the most out of the movement.

Then there’s the barbell back squat. If you’re looking for an all-in-one exercise to strengthen your legs, hips, and core, this is it. Squats not only build muscle but also improve mobility and joint health—things we often take for granted until they start to fade. And for those of us over 40, adding squats to your routine can help maintain muscle mass and keep you moving like you’re ten years younger.

Barbell walking lunges are also a great exercise for building lower body strength and improving your balance and coordination. The addition of a barbell increases the intensity, effectively targeting your quads, hamstrings, and glutes. At the same time, your core and stabilizer muscles work hard to keep you steady throughout the movement. The dynamic nature of walking lunges also helps improve hip and knee mobility, while boosting endurance. Over time, this exercise not only strengthens your muscles but also improves your ability to perform real-world movements with greater ease and control.

Upper body strength? That’s where the barbell bench press and overhead shoulder press come in. The bench press builds up your chest, shoulders, and triceps—helping with everything from pushing a heavy door to carrying your kid’s car seat. Meanwhile, the shoulder press strengthens your deltoids and upper back, improving your posture and stability. These aren’t just gym exercises; they make daily life easier.

All these exercises can also be done with dumbbells instead of barbells, which brings a few differences. Dumbbells offer more freedom of movement, as each side of the body is trained independently. This promotes even muscle development and improves stability and coordination.

Barbells, on the other hand, require more body control and allow for heavier weights, leading to greater strength gains. Both options have their benefits—the choice depends on your goals and preferences.

The beauty of all these compound movements is that they mimic the way our bodies are naturally designed to move. Unlike machines, which often lock you into a single plane of motion, free weights force you to stabilize, balance, and engage more muscles all at once. In fact, studies, such as the ones included in the meta-analysis  published in the National Library of Medicine, have found that while machines and free weights can both build comparable levels of strength, free-weight exercises recruit more muscle fibers, making them more effective for building strength and coordination. Plus, they are energy-intensive, leading to higher caloric expenditure during and after workouts. The engagement of multiple large muscle groups elevates the heart rate and boosts metabolism, aiding in weight management and fat loss.

That’s why this kind of exercises are the foundation of my personal training philosophy, though I also add some machine exercises to complement the mix. My goal is to teach as many people as possible not to fear heavy weights. Lifting isn’t just for bodybuilders or athletes; it’s for anyone who wants to feel stronger, move better, and live a fuller life. Whether you’re in your 20s or your 60s, there’s no better time to start reaping the benefits of strength training. Your future self will thank you.