Abstract
This study compared the effect of a resistance training (RT) program with machines, free weights, or a combination of both on changes in anthropometrics, strength, and functional ability in novice adult males. Thirty-six male novices in RT (18–45 years) followed a 10-week RT program. Participants were randomly assigned to one of three groups (N = 12 each): machines only; free weights only; or switching from machines to free weights (after 5 weeks). Muscle size (circumferences of upper arm, thigh and chest), strength (1 Repetition Maximum) on both machines and free weights, and functional ability (Functional Movement ScreenTM (Functional Movement Systems Inc., Chatham, VA, USA)) were assessed prior to the RT program, halfway at 5 weeks, and within one week after the final training bout. Repeated measures MANOVAs showed no significant time by RT group interactions for the different outcome measures. Regardless of RT group, significant improvements over time were observed for anthropometrics (F = 9.144, p < 0.001), strength (F = 6.918, p < 0.001), and functional ability (F = 25.578, p < 0.001). To conclude, similar gains in muscularity, strength, and functional ability can be expected for male novices in RT regardless of the equipment being used and without a fallback when changing from machines to free weights. Accordingly, any choice of RT equipment can be made, considering individual preferences.
Highlights
Performing resistance training (RT) on a regular basis provides a safe and effective method to increase muscular strength, local muscular endurance, fat free mass, as well as overall physical function [1]
The American College of Sports Medicine (ACSM) states that: ”The choice to incorporate free weights or machines should be based on level of training status and familiarity with specific exercise movements as well as the primary training objective” [5]
At baseline the three RT groups were comparable for age (F(2,35) = 0.862, p = 0.431, ηp 2 = 0.05; M: 24.8 ± 7.3 yrs; free weights (FW): 25.0 ± 7.8 yrs; COMB: 28.6 ± 7.9 yrs), body height (F(2,35) = 1.302, p = 0.286, ηp 2 = 0.077; M: 183.0 ± 6.8 cm; FW: 181.4 ± 9.9 cm; COMB: 181.1 ± 8.9 cm) and body weight (F(2,35) = 0.205, p = 0.815, ηp 2 = 0.012; M: 78.3 ± 9.0 kg; FW: 80.6 ± 11.1 kg; COMB: 80.4 ± 9.1 kg)
Summary
Performing resistance training (RT) on a regular basis provides a safe and effective method to increase muscular strength, local muscular endurance, fat free mass, as well as overall physical function [1]. This increase in physical function has been related to improved body coordination [2], whereas impaired functional ability (i.e., the ability to perform activities of daily living) may lead to higher injury prevalence [3,4]. Machines are training devices that have pin loaded weight stacks with fixed lever arms and range of motion. They provide a safer use than free weights and can be used relatively easy without supervision under any circumstances [6]. Free weights, including dumbbells, barbells, kettlebells, cables, etc., allow free movement and need to be stabilized by the executioner himself [6]
Sign-in/Register to view highlights & summary Sign-in/Register to access full text options 
Talk to us
Join us for a 30 min session where you can share your feedback and ask us any queries you have
Schedule a callMore From: International Journal of Environmental Research and Public Health
Disclaimer: All third-party content on this website/platform is and will remain the property of their respective owners and is provided on "as is" basis without any warranties, express or implied. Use of third-party content does not indicate any affiliation, sponsorship with or endorsement by them. Any references to third-party content is to identify the corresponding services and shall be considered fair use under The CopyrightLaw.
