If everyone is free trade, and nobody tries to cheat, then free trade is better for everyone.
However, when you add in state actors, taxation, arbitrage, high speed trading, and many other real world issues, then non-free trade can be more efficient if it distributes economic output better.
This is really simple if you stop and look at the individual pieces: if you have free trade, but your trading partner uses the money they get from taxation to subsidize weak parts of their economy that you would normally have an advantage in, then you're going to lose that advantage when businesses in that area go bankrupt as they can no longer compete. Your trading partner can then move the subsidy to other businesses and repeat the process until they have destroyed all of your local business.
Free trade doesn't work if others are cheating and you're doing nothing to stop them. There are many other cases besides subsidies where free trade can be easily abused by actors in your own country as well - such as moving their tax debt to other countries while continuing to operate in your country. Free trade is a two way street that has to be managed to prevent selfish actions. Not to say that free trade isn't still the best option, but you have to make sure both partners in the free trade agreement are working to the benefit of both partners.
EDIT: Ah, I'm from South Africa so I forgot it's the USA election and this website is liberal, which means you'll all lose your regular sense and downvote this post because it appears to support Trump or something. Carry on then, I'll be back in a few weeks when you guys have calmed down!