Next Article in Journal
Simulating the Impact of Future Climate Change and Ecological Restoration on Trade-Offs and Synergies of Ecosystem Services in Two Ecological Shelters and Three Belts in China
Next Article in Special Issue
Influence of the Amount of Instability on the Leg Muscle Activity During a Loaded Free Barbell Half-Squat
Previous Article in Journal
Global to USA County Scale Analysis of Weather, Urban Density, Mobility, Homestay, and Mask Use on COVID-19
Previous Article in Special Issue
Impact of the “Sling Shot” Supportive Device on Upper-Body Neuromuscular Activity during the Bench Press Exercise
Open AccessArticle

Using Machines or Free Weights for Resistance Training in Novice Males? A Randomized Parallel Trial

Department of Movement and Sport Sciences, Faculty of Physical Education and Physiotherapy, Vrije Universiteit Brussel, 1050 Brussels, Belgium
*
Author to whom correspondence should be addressed.
Int. J. Environ. Res. Public Health 2020, 17(21), 7848; https://doi.org/10.3390/ijerph17217848
Received: 6 October 2020 / Revised: 22 October 2020 / Accepted: 23 October 2020 / Published: 26 October 2020
(This article belongs to the Special Issue Resistance Exercise/Training to Improve Physical Fitness and Health)
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. View Full-Text
Keywords: strength; exercise prescription; physical fitness; learning transfer; progression; untrained strength; exercise prescription; physical fitness; learning transfer; progression; untrained
Show Figures

Figure 1

MDPI and ACS Style

Aerenhouts, D.; D’Hondt, E. Using Machines or Free Weights for Resistance Training in Novice Males? A Randomized Parallel Trial. Int. J. Environ. Res. Public Health 2020, 17, 7848.

Show more citation formats Show less citations formats
Note that from the first issue of 2016, MDPI journals use article numbers instead of page numbers. See further details here.

Article Access Map by Country/Region

1
Search more from Scilit
 
Search
Back to TopTop