Comparison of the efficacy of three types of strength training: Body, weight training machines and free weights

Abstract

The objective of this study was to verify which methodology is most effective in improving anthropometric and strength variables: training with free weights, weight training machines or body weight training. 33 male university students did strength training twice a week for eight weeks; they were divided into three training groups: body weight training (ITG), weight training machines (WMTG) and free weights (FWTG). The following variables were evaluated: body mass index (BMI), lean tissue (LT), fat percentage (% fat), sargent jump (SJ), counter-movement jump squats (CMSQ), bench presses (BP), squats (SQ), maximum relative weight in bench presses (MRW BP) and maximum relative weight in squats (MRW SQ). No significant improvements were found in the ITG in the anthropometric and strength variables. In the WMTG, there were significant improvements in % fat and strength levels, while in the FWTG there were significant improvements in % fat, LT and strength levels. Similarly, the FWTG made significant improvements compared to the WMTG in the following tests: JSQ, BP, SQ, MRW BP and MRW SQ. Eight-week strength training applied to university-age males was more effective in increasing strength and lean tissue when performed with free weights than with weight training machines. The use of body weight training did not lead to kinanthropometric or strength improvements. However, it is impossible to totally rule out the possibility that the absence of adaptations is due to the difficulties in quantifying load intensity.