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Expert Contributor Dr. Jen Roper, PhD, CSCS
Expert Contributor Chris Mohr, PhD, RD
Reviewed by Amanda Dvorak, CPT
Fact Checked by Harry Neale, PhD
Our team of CPTs and home gym experts has tested each functional trainer for dozens of hours. We evaluated them on five key factors: performance, customer experience, value, size, and extra options.
Our expert reviewers include Dr. Chris Mohr, an exercise physiologist and registered dietitian, and Dr. Jen Roper, Ph.D., CSCS. Amanda Dvorak, a writer and editor with extensive experience reviewing fitness equipment, also reviewed this roundup.
Many home gym owners are adding functional trainers to their collection of equipment. These machines are versatile and effective at isolating specific muscles you want to train. But given the size of these machines and the significant expense of investing in one, it’s important to choose the right option for your needs. It’s especially challenging since you usually can’t go to a store in person and test one.
As a certified personal trainer (CPT) and someone who’s been working out for over 10 years, I’ve spent hundreds of hours using functional trainers in commercial gyms. Additionally, our team of product testers has analyzed and used more than 40 functional trainer machines. Here are our picks for the top eight functional trainers on the market.
After a thorough review, the REP Fitness FT-5000 2.0 stands out as our top pick. As a mid-priced machine with dimensions that will fit in most spaces, it’s a good option for most home gym owners. Plus, the frame, pulleys, and cables have a sturdy and smooth construction to withstand regular use in a home gym.
The FT-5000 2.0 strikes a balance between high-end features and a budget-friendly price. It also has a reasonably sized footprint that’ll work well for most home gyms.
REP’s FT-5000 2.0 is an all-around functional trainer that all of our product testers agree is best for most home gym owners. For $2,500—about mid-range for a functional trainer—you get a machine with quality materials without overspending. REP Fitness also offers three- or 12-month financing options to make it accessible to more people.
This unit has aluminum pulleys, which move smoother than nylon. The pulleys and cables are backed by a one-year warranty. The FT-5000 2.0 also features a sturdy, 11-gauge frame with a lifetime warranty.
The FT-5000’s 85-inch height is great for rooms with low ceilings, but you may need to bend your knees when doing pull-ups so your feet don’t touch the ground. You also need to make sure you have about 18 inches from the bar to the ceiling to do pull-ups without bumping your head.
Our testing team noted that this machine’s width (58 inches) puts limitations on exercises like cable crossovers. Those who have larger wingspans may have a reduced range of motion (ROM) during exercises where their arms go straight out to the sides. Many studies show the importance of getting a full eccentric contraction (the portion of the lift where your muscles lengthen or stretch out). ( 1 )( 2 ) The machine’s narrowness can make it harder to achieve that full ROM.
“Limiting any range of motion during exercise, unless it’s to work around an injury, isn’t ideal,” adds exercise physiologist Chris Mohr, Ph.D., RD. “Getting the most realistic ROM that most closely mimics real-life activity will have the most carryover and function.”
The weight stacks are heavy enough to provide a challenging workout for most lifters. With 224-pound weight stacks at a 2:1 ratio, you get 112 pounds of felt weight on each side (how much it feels like while lifting). Plus, we give props to REP for labeling the stacks as the feel weight so you know exactly how much you’re lifting.
One drawback is that the weight stacks start at 12.5 pounds and go up in 11-pound increments. If you’re like me and want to do light rehab/prehab work on your functional trainer, the FT-5000 2.0 might not work so well.
“This trainer may not be suitable for beginner lifters. Starting at 12.5 pounds may be too high for specific accessory exercises, and the weight increases could lead to overtraining. However, if you can do most of your accessory exercises at a higher load, this trainer is a great option.”
Jen Roper, Ph.D., CSCS, Fortune Recommends Advisor
That said, you can substitute most of those movements in your routine with light resistance bands. So, I don’t see it as a dealbreaker for most people.
We liked the multi-grip pull-up bar on this functional trainer, though we wish it was knurled instead of a smooth rubber surface. Knurling is the textured surface you’ve probably felt on a barbell. It helps you grip the bar a bit easier, so adding it to a pull-up bar would be beneficial. Plus, grip strength correlates to better performance in most strength training disciplines. ( 3 )
“Grip strength has also been correlated to longevity,” adds Mohr, “highlighting its importance in more than just strength activities. These are the nuanced benefits of the equipment used, the type of modalities, and programming.” ( 4 )
Our reviewers also wished that the storage system on the FT-5000 was better. Currently, it has a set of storage pegs in the center to hang your attachments. Generally, most home gym owners prefer peg boards so you can organize your own storage system. So, it would be great to see REP add that in future updates to this machine.
Like the FT-5000 2.0, the Titan Fitness Functional Trainer is a good option for most home gym owners. Its commercial feel comes from its width, consistent weight increments, and high-quality pulleys.
A key component in developing workout habits to reach fitness goals is having equipment that makes you motivated to train. Some people appreciate a commercial feel when using fitness equipment, making the Titan Fitness Functional Trainer a great choice.
Like the REP FT-5000 2.0, Titan’s functional trainer costs $2,500, features aluminum adjustable pulleys, and can fit in most places in your home.
Unlike REP, Titan doesn’t label the weight stacks as the feel weight. Instead, they label the max weight as 200 pounds on the stack. With a 2:1 ratio, it’ll actually feel like 100 pounds during use. That said, 100 pounds should be enough for most people performing isolation exercises.
The overall height of this machine is even shorter than REP’s, at 82 inches. While the shorter height can fit in a basement gym or other areas of your home with short ceilings, our product testing team noted you’ll likely have to do pull-ups with your knees bent. Some exercises like high rows or pulldowns (a popular movement for training the lat muscles in the back) may require you to kneel or sit on the ground to get a full range of motion. ( 5 )
Still, according to Mohr, having the ability to perform these exercises adds to the function of this well-rounded machine. The back includes a variety of muscles that can pull, twist, support, and more. It’s a very large group of muscles, so the ability to move them through a variety of angles is important.
However, one of the benefits of Titan’s functional trainer over REP’s is its width (64 inches versus 58 inches). So, you’ll have more range of motion while doing exercises with your arms out to the sides, such as cable crossovers. Our testers thought it felt similar to what you’d get with a machine at a commercial gym.
“Optimizing ROM is extremely important for muscle hypertrophy. If you can reach the end of your ROM during exercises (when your muscles are at their longest) while using repetition tempos, you’ll be accruing muscle gains in no time.” ( 2 )
Jen Roper, Ph.D., CSCS, Fortune Recommends Advisor
The steel side rails have 17 adjustment heights. We liked that every five holes were labeled with a laser-etched number. However, we wished that each adjustment point had a labeled number associated with it. That would make it easier to set up different workouts and exercises and to remember or record previous markings for future workouts.
The rubber-coated pull-up bar that comes with it is sufficient, but our team wished that it was knurled to allow for a better grip.
A great bonus is that it comes with seven attachments to save you a bit of money:
The one-year warranty is below the industry standard of a lifetime warranty. However, you can purchase a one-year extended warranty for $159 or a two-year extended warranty for $209.
Lastly, like the REP FT-5000 2.0, Titan’s functional trainer has a storage peg system. Our testers liked Titan’s better since there’s more space in between to hang long cable attachments. Still, we think a peg board would be an even greater solution for customizing your storage.
Those on a budget who don’t already have a power rack or squat stand will appreciate this option. It still has premium features, like aluminum pulleys, and can go heavier than many other machines we’ve tested.
The Bells of Steel Plate-Loaded All-in-One Trainer is the best value on this list. Coming in at just $1,100, it’s great for those who have limited space and are on a budget. Not only is it more budget-friendly than many competitors, but it also comes with a squat stand. This eliminates the need for another piece of bulky equipment in your home gym.
The main concession you’ll have to make with this unit is it’s plated-loaded. Transitioning from one weight to the next isn’t as seamless on a plate-loaded machine as it is on a selectorized stack.
“This can be a downside if you’re short on time during your workouts. Utilizing supersets (performing one set of an exercise followed by a set of a different exercise without taking a break) can produce similar muscular adaptations as traditional sets (all sets of one exercise followed by all sets of a different exercise with rest periods), but do so in a shorter amount time. The need to load plates can limit your ability to use supersets, but it’s certainly no dealbreaker.” ( 7 )
Jen Roper, Ph.D., CSCS, Fortune Recommends Advisor
You’ll also have to invest in a set of weight plates if you don’t already have some in your home gym. However, for those who do own weight plates already, the cost savings can be worth it.
One area where this machine doesn’t compromise on quality is with the cables and pulleys. They still use aluminum to ensure a smooth feel throughout your lifts.
This trainer’s height is 80.75 inches, which is short for a functional trainer. You’ll have to compromise on some aspects, like doing pull-ups with your knees bent and sitting on the ground for lat pulldowns.
We also recommend bolting down the Bells of Steel Plate-Loaded All-in-One Trainer. Depending on your home’s setup, that will limit where you can put it. But it should work well for the typical garage gym.
I like that the cables on the Bells of Steel Trainer have a weight capacity of 300 pounds, while others only go up to 200-225 pounds.
There are four pulleys in total. Two are in the center for a lat pulldown and seated row and have a 1:1 ratio. You’ll feel the full 300 pounds you could load onto the unit. Another two pulleys are out to the sides like your typical cable machine. They have a 2:1 ratio for a max feel weight of 150 pounds.
The squat stand should be sturdy for the average person’s needs, considering the machine should be bolted down. Its weight capacity is 600 pounds. Elite powerlifters would likely outgrow it quickly, but the weight capacity is sufficient for most home gym users.
One thing we recommend if you plan to squat or bench press on this stand is buying the spotter arms attachment. They will cost you an extra $120, but spotter arms are crucial for your safety if you’re training alone.
Speaking of attachments, the trainer comes with a short bar, a long bar, and D-handles. Plus, there are lots of cool accessories you can add on, such as:
All these extras can add more versatility while training in a condensed space.
The G15 is massive, weighing an immovable 992 pounds. It’s an all-in-one solution that saves space by combining a functional trainer, power rack, and Smith machine.
The Force USA G15 is an absolute tank of a unit. It weighs in at 992 pounds and will make for an immovable free-standing force in your home gym. It packs a punch, especially if you have a space-saving mindset. Although the rack is pretty big, you save tons of space by being able to work multiple muscle groups with one piece of equipment. It’s great for those who just have a corner of their garage to use.
This all-in-one unit offers functional training, a power rack, and a Smith machine . However, our testers noted that some of these capabilities perform better than others. For instance, they weren’t impressed with the Smith machine’s quality. Its bar has very passive knurling and doesn’t operate as smoothly as it could. Solid knurling can help you get a better grip on the bar and lead to improved grip strength—an important health marker as you age. ( 8 )
The pulley system also doesn’t move as smoothly as other functional trainers they’ve tested. That’s because the G15 uses nylon instead of aluminum. However, nylon pulleys are more durable and will prevent cables from fraying. That extra durability is beneficial in environments where the machine gets used often.
Due to the immense size and weight of this unit, it also poses some challenges during delivery and setup. Be prepared to call in some favors from friends or family members to give you a hand when assembling it. We estimate that it will take most people about 20 hours to set it up.
Our testers noted that while the option for a 2:1 or 4:1 ratio while using the functional trainer portion is nice, they wished there was a 1:1 ratio stack. It would provide a better option for heavy exercises like low rows. That said, both stacks are 145 pounds of felt weight, so they’ll provide enough resistance for most people.
The G15 is one of the tallest and widest functional trainers we’ve seen. Some people may still need to do pull-ups with their knees bent due to the machine’s 87.5-inch height. But with a width of 79 inches, you won’t have any issues with horizontal motions like cable crossovers.
Lastly, it comes with 18 attachments in total. That includes J-hooks, safety spotter arms, a lat pulldown bar, a v-bar, and more—not to mention the optional add-ons you can buy for it, like jammer arms, a vertical leg press plate, and a core trainer. However, everything included has a hefty price tag of $5,499.99. You’ll have to decide if it’s worth the cost, considering the materials aren’t commercial-grade.
“While this many bells, whistles, and attachments aren’t necessary for an effective workout, sometimes having this variety is enough to keep things interesting, boost motivation to maintain consistency, and ultimately lead to greater success.” ( 9 )
Chris Mohr, Ph.D., RD, Fortune Recommends Advisor
Tonal is a great compact unit for those seeking a guided and efficient workout experience. Many users love the instructor-led classes and tracking system all packed into this smart home system.
In recent years, we’ve seen a rise in smart and A.I.-powered fitness products. After detailed testing, with some of our product reviewers using Tonal for two to three years, we ranked it as the best smart functional trainer.
Tonal offers a guided fitness journey. You get classes to follow, guidance on how to progress, and a detailed tracking system. It’s especially a great option for newer lifters who aren’t sure where to begin, but more experienced lifters can benefit from it, too.
“Tonal’s features provide support for those embarking on their fitness journey,” adds Roper. “One of the most common barriers to resistance training is self-efficacy (belief that you can do exercises properly). By providing guidance for each person’s fitness journey, Tonal has a better chance of increasing self-efficacy and continued participation in resistance training.” ( 10 )
Tonal works differently than other products on this list. The unit is essentially a smart touch screen mounted to your wall with cables and handles out to the side on extended arms. It provides resistance through an electromagnetic motor that maxes out at 100 pounds per hand (200 pounds total).
Our reviewers appreciated the space-saving aspects of this functional trainer machine. If you plan to use it for quick home workouts, you don’t have to bother with the best dumbbells , weight plates, or barbells.
Both of our expert testers have seen good results after using Tonal for a couple of years. One even said she went from the bottom 25% of all women on Tonal to the top 28%.
“The ‘gamification’ of this aspect of Tonal could help with success. Gamification is used successfully in everything from slot machines to social media, and more. Research suggests that in exercise, it can be used to boost motivation and consistency, and ultimately help achieve results.” ( 11 )
Chris Mohr, Ph.D., RD, Fortune Recommends Advisor
That said, those concerned with increasing their one rep max on the barbell squat, for example, would still need a power rack and barbell. So, how you use Tonal will depend on your goals and training preferences.
Durability is also a challenge with Tonal. One of our reviewer’s friends said that after moving and setting up their Tonal in their new home, it started making a loud clunking noise whenever they pulled the cables out. The company’s warranty didn’t cover this, so the only option was to pay to replace the full unit or use it as-is.
The Torque F9 Fold-Away Strength Trainer is a great option for those who are space-constrained. It comes with several unique accessories, like an assist strap to make dips and pull-ups easier and a squat harness so you can perform weighted squats without overloading your spine.
The Torque F9’s specs (83.8” H x 69.7” W x 61.2” D) are comparable to some of the previous options on this list, such as the REP FT-5000 and Titan Functional Trainer. But the Torque F9 is a fold-away unit that takes up about half the space when its doors are closed. It’s a great option for garage gym setups where you want to be able to park your car in the garage after training or for other multi-use spaces in your home.
Some of the other aspects of the F9 are lacking compared to other trainers on this list. For instance, the F9 uses nylon pulleys instead of aluminum. While nylon pulleys will last longer, they won’t feel as smooth while you’re using them. And in a home training environment, the durability isn’t as big of a concern as in commercial gyms.
When you purchase this machine, you can pick from dual 150-, 200-, or 225-pound stacks at a 2:1 ratio. So, the max stacks you can buy will have a feel weight of 112.5 pounds (the same as the weight stacks on the REP FT-5000 2.0). The cost for the different options ranges from $2,399-$2,699. You can’t upgrade to a heavier weight if your needs change, so we recommend choosing the 225-pound stacks if you can afford it.
Our testers found that the foldable doors on the unit operate easily. A pop-pin mechanism locks and unlocks the doors, and all of the attachments tuck away smoothly. Torque even offers an adjustable bench add-on for $379. You can store the bench inside the unit with the doors closed, providing even more space-saving options.
Our review team found the rubber multi-grip pull-up bar on the unit to be sufficient, though they wished it was knurled for a better grip. But they did like the included chin-up strap to use for assisted pull-ups. Assisted pull-ups are a good regression for those who can’t yet do a pull-up on their own.
The product also comes with a nice accessory pack to get you started. That includes:
Lastly, our testers mentioned how heavy and sturdy this machine is. At 610 pounds, it’s difficult to move around in your space, but it won’t wobble or move during use.
The Gronk Fitness Functional Trainer is a great all-around cable machine that allows for a challenging and effective workout. It has some of the smoothest aluminum pulleys we’ve tested, and the weight stacks are heavy enough for most users.
This functional trainer is one of the newer options to hit the market and comes from the company run by former NFL tight end Rob Gronkowski and his brothers. It uses quality materials and comes at a mid-range price with dimensions to support common exercises like cable crossovers, tricep pushdowns, and lat pulldowns. There are also a variety of add-ons you can buy to enhance your training versatility.
This trainer’s price of $2,399 is competitive with other top options like the REP FT-5000 2.0 and the Titan Fitness Functional Trainer. From our testing, we thought it stood up to functional trainers from other well-established brands.
While it’s quite heavy and requires two people to assemble, it arrives partially pre-assembled in two primary pieces. You attach the cross members to those pieces and then add in the weight plates. It took one of our assembly pros, who works on gym equipment all the time, about one hour to put it together. We estimate that the average person would need about two hours.
Our testing team was impressed with how smoothly the pulley system operates and moves. It uses aluminum pulleys, which are smoother than nylon and has nice bearings.
That said, the polished guide rods could cause a decline in performance over time. Our product testers noted that you’ll have to lube those up occasionally with some 3-in-1 multi-purpose oil to keep them operating well.
The welds on the unit also look pretty poor. While they shouldn’t lead to any structural or operational problems, they just don’t look aesthetically pleasing.
The weight stacks on the unit should provide enough resistance for most people and are competitive with other top contenders. This is a dual-stack unit with 200 pounds on each side at a 2:1 ratio. The actual feel weight is a max of 100 pounds on each side.
You can buy additional attachments that turn this trainer into a half rack, add a low-row plate, or add a seat for lat pulldowns. None of those features really stand out from other machines that offer all-in-one solutions, but it’s still nice to know that you can customize the Gronk Functional Trainer to meet your needs with different exercises since variety is an effective strategy for improving outcomes. ( 9 )
We also appreciate this unit’s warranty. It’s a full lifetime warranty on all the parts as long as you use the machine in a home gym. This shows the company’s confidence in the product.
Gronk Fitness also has excellent customer service. I emailed the company about the warranty since it wasn’t listed on their website, and their customer service team responded in less than an hour. They even followed up the next day with more information. While it was just one brief experience, we’re confident the company will provide great service if you need anything.
The FT2 is a great option for those looking to add a premium machine to their setup with unique features.
When you’re looking for a premium option with several cool features, the Inspire Fitness FT2 is a good choice. Priced at $5,799, it combines a Smith machine and functional trainer into one unit. It’s best for those who already have a power rack but want to add some machine-based exercises to their routine.
Our testers liked the Smith machine system overall, calling out the ability to set sturdy spotter points for safety and the easy selectorized setup to add weight as highlights. Plus, there are attachment points to turn it into a 1:1 ratio for Smith machine exercises. If you buy the extra 50-pound add-on for this unit ($130 on Amazon as of this writing), you can load it up to 430 pounds.
The main downfall of the Smith machine portion is the bar itself. Our testers pointed out the slick coating and almost non-existent knurling. There’s no knurling in the middle of the bar, making it hard to keep it on your back during squats, which can be a safety risk. You can overcome this by using a barbell pad, but the FT2 doesn’t include one.
On the other hand, our reviewers liked the knurling on the pull-up bar, which they said was the only pull-up bar on any Smith machine they tested that was fully knurled.
The base unit’s stacks have a 2:1 ratio and a feel weight of 82.5 pounds, which is decent for most people. You can also expand them up to a feel weight of 107.5 pounds with the 50-pound add-on that’s available.
The FT2 uses nylon pulleys instead of aluminum, which we found smooth but not as good as other options we tested. We always prefer aluminum for home gym equipment since it operates more smoothly, and you won’t use it enough to wear the cables down. That said, nylon is very durable.
In addition, the unit includes several different pulleys for various exercises. There are pulleys on the sides and at the bottom and top of the machine. You can use the ones at the bottom for seated rows and the ones at the top for lat pulldowns. The side pulleys are good for movements like cable crossovers.
You also get two clips at the top and bottom locations to combine both weight stacks into one. That way, you can get 165 pounds to use for lat pulldowns and seated rows with the base unit and 215 pounds with the 50-pound add-on.
Our reviewers noticed that the FT2 wobbled slightly if they pushed hard enough on it. They didn’t think this would affect their workouts or overall safety, but it’s not the best thing to see in a machine that’s so expensive.
Our team has bought, assembled, and tested dozens of functional trainers. We provide our opinions based on first-hand experience and extensive data collection about each machine. We’ve loaded the functional trainers with the heaviest and lightest weights and taken them through real workout routines, performing exercises like lat pulldowns, bicep curls, tricep pushdowns, low rows, and more. Read more about our strength equipment testing methodology .
Functional trainers are expensive and hard to return. We know they won’t be useful if they don’t perform like you think they will, so we rigorously test each one. Our testers perform real workout routines to learn how the machines feel while training. We load up the full stack or perform exercises with the lightest weights while using different attachments and handles to see how the functional trainer performs.
The main factors our testers look for are:
Dealing with customer service can be a hassle, especially when you’ve just purchased an expensive machine. Our goal is to determine which companies make it easy on you, so we pay special attention to:
Value can be hard to determine when every functional trainer has unique qualities. Our testers use their experience and expertise to determine if something is a good value or not. We aim to assess as many options that come on the market as possible. Through personal experience and our distinct rating factors, we’re able to accurately gauge if something is a good value or not.
When a machine is a steal, we’ll let you know. We’ll also tell you if something is overpriced compared to the competition. We want you to spend your money wisely to get the best results for your health and well-being.
Home gyms are all about working with the space you have. And let’s face it—most functional trainers take up a good chunk of real estate. Our ranking factors aim to determine if the features and accessories on each one are the best use of square footage.
Does the functional trainer come with the attachments you need? Does it have multiple uses, like turning into a squat stand or a Smith machine? What about storage pegs for all your handles? We take all those finer details into account to help you make the right decision.
With all the different options available, you may wonder what’s most important to consider before purchasing a functional trainer. Here are the main things to think about to determine your specific needs.
The most important factor is what you can afford. Since these units are so expensive, many companies offer financing. Still, you should avoid overspending and putting money you don’t have into your home gym. Most mid-range trainers are around $2,300-$2,600, so that’s a good starting point to consider.
Different machines will have varying weight stacks and increment levels. Consider how much you can lift on the main exercises you’ll be doing and that you’ll get stronger over time. Progressive overload is a well-known method for building both size and strength, and you’ll need enough weight to avoid plateaus as you get deeper into your fitness journey. ( 14 )
If you haven’t used a functional trainer, it’s a good idea to test your strength levels on one before buying. Most commercial gyms have functional trainers and will give you a free day pass or week pass to try their facilities. Taking advantage of that to use a functional trainer can help you gauge the amount of weight you’ll need in a machine of your own.
These machines are expensive, and you’ll be using yours for a long time. Look over the warranties that a company offers and see if they back their equipment with great support. Since cable machines have so many moving parts, warranties are usually broken into sections. You’ll usually see one warranty for the frame and another for moving parts and attachments. Look over the details to see which parts are covered and for how long.
Where will you be using the machine? Measure the room and floor space in the area where you want to place the machine. That includes ceiling height and overall square footage on the floor. Also, think about how you move around during your workout to ensure your space won’t feel too cramped.
Some machines perform certain exercises better than others. For example, some functional trainers have a dedicated weight stack and a section for lat pulldowns and seated rows. Others allow for exercises like cable crossovers and pull-ups. Think about your favorite exercises and make sure the machine you choose is optimal for your needs.
The functional trainer you buy depends on your current home gym setup. For instance, someone who doesn’t have much equipment may benefit from an all-in-one unit. Others who already have a power rack and other equipment may want a standalone machine.
Some functional trainers come with specialized attachments that only work with that specific machine. For example, the Force USA G15 has specialized attachments like jammer arms, a dip station, and a core trainer. Other machines are compatible with attachments from other companies, so you don’t have to stick with one brand. Some may not have any options for adding extra attachments.
A typical functional trainer will cost $2,000-$3,000. More premium or commercial-grade options can cost $8,000 or more. Lower-end budget options are around $1,000-$1,500.
A functional trainer can be a worthwhile investment if you want an all-in-one option that combines several pieces of equipment. It depends on your budget, the equipment you already have, and your available space. We recommend most lifters start with the basics:
After that, if you still have money and room for a functional trainer, you can invest in a great tool to help you develop weak points and fine-tune your workouts.
The main difference between a functional trainer and a Smith machine is how these machines operate. A functional trainer uses cables and pulleys attached to a weight stack. The cables and pulleys move more freely and adjust to isolate specific muscles. A Smith machine secures a bar between two rails and can only accommodate vertical movements, like squats.
Research has shown that machine-based exercises like those you perform on a functional trainer can produce similar muscle-building results as free-weight exercises. ( 15 ) According to Mohr, they also offer a safe option for those who train at home and/or by themselves.
Additionally, functional trainers allow you to perform isolation exercises that target specific muscle groups, such as cable crossovers or other similar exercises to target the pectorals (chest muscles). ( 16 ) Many isolation exercises are harder to perform with free weights.
That said, most people will benefit from mixing exercises on a functional trainer with free-weight, compound movements that work multiple muscles at once, like barbell squats or bench presses. Compound exercises and isolation exercises both can significantly impact muscle growth. Studies show it’s often beneficial to do some of each type of exercise. ( 17 ) Having the options and tools to include a variety of exercises in your training program can improve your outcomes and desired effects. ( 9 )
Christopher Mohr, Ph.D., RD
Dr. Christopher Mohr is an internationally recognized subject matter expert and speaker, performance coach, and registered dietitian. Through his facilitation and online resources, he works closely with some of the largest corporations in the world including Deloitte, Delta Airlines, Johnson & Johnson and more to help busy executives all over the world, develop the energy to thrive personally and professionally.
Jen Roper, Ph.D., CSCS
Dr. Jen Roper is an associate professor of Health and Human Sciences at Loyola Marymount University. She received her Ph.D. in Physical Education, Sports and Exercise Science in 2015 from the University of New Mexico, with a specialization in Exercise Science and Biomechanics. She has been a Certified Strength and Conditioning Specialist from the National Strength and Conditioning Association since 2014.
Amanda Dvorak is a Fortune Recommends writer and editor. A garage gym owner who is passionate about working out and healthy living, she has four years of experience writing product reviews for fitness and nutrition websites. Amanda is currently studying to become a certified personal trainer through the International Sports Sciences Association (ISSA).
Lily is a Brooklyn-based writer and editor with over seven years of experience in health media. As a former Fitness Coach and current Fortune Recommends editor, Lily’s editorial prowess has largely focused on fitness, nutrition, and weight management. She has also spent a fair share of time in testing labs, analyzing everything from protein powders to yoga mats. Her work has appeared in Verywell Fit, Verywell Mind, Health, and more.
Dr. Neale holds a Ph.D. from the University of California, Berkeley, where he studied languages and literature. He has taught language courses, as well as writing-intensive literature and history courses, worked as a translator and researcher, and has 10 years of experience editing and fact-checking academic and B2B content.
Pierce is a NASM-certified personal trainer who has been working out for over 10 years. After going through the ups and downs of trying to find the best fitness products and workout programs to follow, he knows how confusing it can be for those just starting their fitness journey. That’s what brought him to Fortune Recommends™ to use his expertise to provide reliable information and help others choose products as they work toward their fitness goals. When he’s not working out or writing, you can find him cooking and trying some new recipes, reading, or spending time with his dog.
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