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Free weights or machines: Which helps you jump higher? Scientists explore

Both build strength, muscle, and jumping power

By Steph Green Dec 13, 2025 3:53 PM

man leg machine gym working out — Sarazhizmailov / Pexels

While many powerlifters, bodybuilders, and Olympians use both, there’s still the ever-raging debate of whether free weights or machines are best. I recently covered a study that showed that both free weights and machines yield similar muscle growth, so it doesn’t really matter what you choose. However, not all studies show the same results. I like variety in my workout routine; if nothing else, it helps stave off boredom.

In another interesting study, researchers compared free-weight training, such as weighted squats and deadlifts, with machines like the leg press and chest press to see which builds greater maximal strength, muscle, and vertical jumping power (jump height).

The study

In a meta-analysis published in the journal BMC Sports Science, Medicine and Rehabilitation, researchers assessed 13 studies comparing free-weight training (squats, bench press, and deadlifts) with machine training (leg press, chest press, and Smith machine) for at least six weeks. The meta-analysis included 1016 total participants: 789 men and 219 women.

The results

The results revealed the following:

There were no differences found between the two for dynamic strength and isometric strength.
There were also no differences between the two for countermovement jump and muscle growth.
Participants’ strength improved the most in whatever they trained on the most often or entirely, meaning that if someone frequently trained with free weights, they would get stronger in their free-weight lifts. In contrast, training on machines made people stronger on those machines. This is known as the principle of specificity, showing that your body adapts to what you do most, which also highlights the benefits of variety and of using both or switching from time to time, depending on your goals.

The takeaway

Overall, the researchers found no differences in strength, jump performance, or muscle growth, and the choice comes down to your individual preferences and goals. They also highlighted that variety is best for more complete training and results, and that you’re going to get stronger in whatever you train with the most, whether that’s free weights or machines.

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This is good news, because you can go with whatever you’d prefer or whatever is more convenient. If all you have is a set of dumbbells at home, you can use that until you’re ready to switch it up. Today, technology is rapidly progressing, and many modern gym machines are more advanced than ever before. Recently, I tried the Speediance gym monster 2, and it’s seriously like a nearly all-in-one beast of a machine — like something from the Jetsons.

Steph Green (Steph Zee) is a singer-songwriter and professional writer with over 12 years of experience in healthcare and… Read Full Bio

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