Machines or free weights: which should a beginner start with? Find your starting mix

Machines or free weights: which should a beginner start with? A 2023 meta-analysis of 13 studies found no clear difference in muscle growth, and strength mostly improves in the movement you practise.

Answer four quick questions about your confidence, training alone, learning goals and time, and get a starting mix of machines and free weights, plus machine and free-weight swaps for each movement pattern. Not for anyone with pain, injury or a medical condition.