Machines vs. free weights: An end to the religious war. Time for results.

In the gym, it often seems like a silent culture clash: here the free weight zone, there the machines. Some swear by barbells and dumbbells, others by guided movements and controlled resistance. But the question "Which is better?" usually leads in the wrong direction. This is because the body is not interested in what you train with - but whether the stimulus makes sense: clean repetitions, appropriate load, progress over time and sufficient regeneration.

Free weights don't have their reputation for nothing. They demand coordination, stability and body tension - and make you strong in movements that you really need to control. That's their big advantage. At the same time, they are also mercilessly honest: technical errors, evasive movements and ego-lifting quickly creep in. Many don't get stronger, they just get better at moving the load somehow. Then progress stagnates - or the body complains.

Machines are often underestimated, although they can be extremely valuable for muscle building and controlled training. They remove stabilisation stress and focus more on the target muscle. This makes it easier to work cleanly and get close to effective fatigue - without the technique breaking down beforehand. Especially on stressful days or when there is little sleep, machines are not an "easy way out", but often the smarter choice.

The strongest programmes are therefore rarely an either-or choice. Free weights are ideal for strength, movement skills and stability. Machines are strong if you want to build muscle and ensure constant progress. If you combine the two, you are not training for image, but for effect - and that is exactly what makes you resilient, strong and better in the long term.

In the end, it's not the tool that counts. What counts is whether your training takes you forward step by step. And that doesn't happen overnight - the body needs time to adapt. If you train smartly and consistently, you win. Without drama, without ideology. Only with a system.

Cover picture: Reiters Supreme | Jenni Koller
Picture: Dolomitengolf Hotel & Spa | Martin Lugger