We Train on Machines and Here’s Why
Have you ever been told that as you get older you must do balance exercises, mimic daily tasks, or avoid machines because they’re “not functional".
Yes? Well guess what - you don’t!
As you know Salus Strength is an evidence based studio and we are always trying to keep ourselves up to date with the research. For years, the message has been: “Train the movement, not the muscle.” But this research challenges that idea.
A 2024 systematic review and meta-analysis published in The OA Repository for Sport, Exercise, Performance, and Health Research examined whether machine-based resistance training alone can improve strength and real-world function in adults over 60. The study reviewed 17 controlled studies involving nearly 900 older adults. Every program used only resistance machines instead of balance drills, free weights or functional circuits.
The findings suggest that getting stronger even with simple exercise machines can transfer to better movement, balance, and daily function. In other words, when muscles are stronger, the body knows how to use them.
Importantly, these benefits were seen even in:
Short programs (as little as 6 weeks)
Simple routines (around 2–3 sessions per week)
Untrained individuals starting later in life
This matters because:
Machines are safer and associated with lower injury risk
They’re easier to learn, progress, and stick with
They remove unnecessary complexity in an exercise routine
Simple machine-based strength training works and it works well.
This is exactly why our approach prioritises evidence-based strength training and not trends.