Perbandingan Efektivitas Free Weight dan Machine Training dalam Meningkatkan Kekuatan Tubuh: Systematic Literature Review

Abstract

Public awareness regarding the importance of physical activity is steadily rising, generating a growing demand for effective training methods to enhance overall fitness, especially muscular strength. Strength training is commonly employed to increase power, force production, and other biomotor abilities, generally performed through two main modalities: free weight and machine-based training. Each approach possesses unique characteristics—free weights demand higher levels of stabilization and coordination, whereas machines offer guided movement patterns and more precise muscle isolation. This study aims to compare the effectiveness of these two training methods in improving muscular strength through a Systematic Literature Review (SLR). Five relevant studies were examined: Aerenhouts & Hondt (2020), Haugen et al. (2023), Muçalliu et al. (2023), Schwarz et al. (2019), and Mansur et al. (2018). Findings show that all selected journals align with the research focus (RQ1). Both free weight and machine training demonstrate significant benefits for strength development, although their effectiveness varies based on training objectives and individual experience (RQ2). Free weight training generally excels in improving functional strength, activating stabilizer muscles, and enhancing movement transfer during complex tasks. In contrast, machine training is particularly suitable for beginners due to its controlled movement patterns, reduced technical demands, and strong muscle-isolation capabilities.