Free weights, machines, and bodyweight

• No difference between free weights and machines for dynamic strength, isometric strength, jump performance, and hypertrophy.
• Strength gains are greater in the exercise modality that was trained.
• The choice between modalities can be guided by preference and goals.

The plan is generated based on the equipment the person actually has and prefers; swapping one exercise for another within the same movement pattern does not reduce the quality of the plan.

Adults in resistance training with access to different types of equipment.

Few studies compare bodyweight exercises; the choice depends on preference, safety, and what the person can progress on.

• Haugen et al., BMC Sports Science, Medicine and Rehabilitation, 2023 DOI 10.1186/s13102-023-00713-4

• Resistance Training, Strength, and HypertrophyVarious training prescriptions improve strength and hypertrophy; heavier loads favor strength, and multiple sets favor hypertrophy.
• Weekly Volume: Sets per Muscle GroupMore weekly sets per muscle produce greater hypertrophy, with diminishing returns; for strength, moderate volumes already capture most of the gains.
• Frequency: training each muscle at least twice per weekTraining a muscle group twice a week is superior to once for hypertrophy; for strength, higher frequency helps primarily because it distributes volume more effectively.
• Load and rep rangeLight and heavy loads produce similar hypertrophy when sets are taken close to failure; heavy loads are superior for maximizing strength gains.