It’s one of the best ways to build overall strength, improve coordination, and develop strength in greater ranges of motion. Surprisingly, studies have found little difference between muscle and strength gain between free weights and machines. The Full-Body Benefits of Free WeightsFree weights shine for compound, functional movements—deadlifts, squats, lunges, and so on—that recruit multiple muscle groups. “The biggest difference when we talk about functional movement is there tends to be more bodyweight stabilization with it—it’s more total body,” Butler explains. “Functional exercises allow you to create more body awareness and help you improve your mobility, improve your longevity,” says Rodgers.