If you have a gym membership, two of the most common things you will find inside the “iron pit” are free weights and a Smith machine. Both are typically utilized during strength-training days due to their resistance (i.e. weight) to help you build strength, power and muscle.
But let’s be honest: Seeing the rows of weights and towering metal jungle gyms can be intimidating for even the most experienced lifters. Knowing how to properly use each one will help you feel more confident and help you achieve your goals during strength day.
Ahead, we dive into the Smith machine versus free weights debate and which option is right for you.
What is a Smith machine?
While it might look intimidating, a Smith machine is basically an assisted barbell. “Imagine a barbell that’s fixed to tracks running vertically in a sturdy frame–that’s a Smith machine,” says Amanda Hart, CPT, certified personal trainer and founder of Amanda Hart Wellness. “It looks like a metal rack with a guided barbell.”
The barbell on a Smith machine moves only up and down along these tracks, unlike a free barbell that can move in any direction. Hart notes that most people use a Smith machine for squats, bench presses, and other compound exercises, primarily because of the perceived safety aspect.
Benefits of Smith machine
If you don’t have a lifting partner, or feel less confident using a barbell on your own, a Smith machine is a great asset for extra support and safety. “The guided bar significantly reduces the risk of dropping the weight on yourself, making it appealing to beginners or those working with heavier loads,” says Hart.
Utilizing a Smith machine can also help you nail your lifting form and offers ease of use. “It’s easier to learn proper form, especially for exercises like squats, because the bar’s movement is restricted,” Hart says.
She notes that another plus of using the Smith machine is controlling your tempo with your lifts. “A Smith machine offers consistent movement. The guided motion can make it easier to maintain consistent form throughout the lift,” says Hart.
Drawbacks of the Smith machine
Possibly the biggest drawback of the Smith machine is its limited range of motion. “The fixed path restricts natural movement patterns, potentially impacting muscle activation and overall strength development compared to free weights,” Hart says.
The limited mobility you’re able to achieve and access on a Smith machine can also be a negative. For instance, the Smith machine can force you into unnatural movement. “The forced path of the bar doesn’t mimic real-world movements, which could negatively impact functional fitness,” she says, adding that if your form is not good and you’re doing a compound exercise with the Smith machine, your body will be forced to compromise around the bar, which can potentially lead to injuries.
Another thing to consider: Not all Smith machines are crafted to the exact same specifications. “For example, some Smith machine bars glide vertically, while others have a slightly slanted path,” explains Jake Dickson, CPT, a certified personal trainer and clinical athlete-certified weightlifting coach for BarBend.
He adds that there’s even a variation called a Jones Smith machine, where the bar remains fixed into the railing system but can move vertically and horizontally. “Design differences can be a mild hindrance if you often visit different gyms,” Dickson says.
Finally, Smith machines can lead to a lack of stability and balance during lifts. “While safer in terms of dropping the bar, the lack of balance required can limit core engagement and functional strength development,” Hart says. Dickson adds that by putting the resistance literally “on rails,” all you have to worry about is applying maximal effort without considering your balance or postural control.
What are free weights?
A gym wouldn’t be *a gym* without these babies. Free weights consist of dumbbells, barbells, and kettlebells. “Unlike Smith machines, these weights are not guided and allow for completely unrestricted movement,” Hart says.
Benefits of free weights
Possibly the biggest benefit of using free weights during strength training is the full range of motion you can have while using them. “Free weights allow for natural movement patterns, leading to better muscle activation and improved functional strength,” says Hart.
A 2023 review published in the journal BMC Sports Science, Medicine and Rehabilitation of 13 strength training studies found that participants who used free weights compared to strength-training machines reported increased strength.
You’l also see improved balance and coordination when using free weights compared to a Smith machine. That’s because free weights require more stabilization and coordination, strengthening your core and improving overall body control. There’s a more likely chance of someone being able to make the mind-body connection with free weights.
Lastly, you’ll have greater functional fitness using free weights: The free movement better translates to real-world activities and movements, which can help prevent common injuries like slips and falls.
Drawbacks of free weights
While free weights offer more range of motion, this can also be a negative due to potential risk of more injury. “There’s a greater chance of dropping the weight or injuring yourself if you don’t have proper form,” Hart says. “Nailing the proper form with free weights takes more time and practice. More focus is required to learn the mechanics of free weights.”
This can be intimidating to gym newbies or those looking to avoid injury (or fear aggravating an old one.) “Free weights can seem daunting for those new to weight training due to the higher skill and safety requirements,” Hart adds.
The best choice depends on your fitness level, goals, and experience.
Smith machine vs. free weights: What’s the difference?
While both are great tools for strength training, the core difference between the two lies in the guided movement. “Smith machines restrict the bar to a fixed path, while free weights allow for completely unrestricted movement,” Hart explains. “This affects the muscles used, the level of stabilization required, and the overall training effect. You’ll engage more stabilizing muscles with free weights.”
Which option is best for you?
The best choice depends on your fitness level, goals, and experience. For beginners, the Smith machine can be a good starting point to learn proper form and build confidence before progressing to free weights. “However, it’s better to start newbies off with learning the mechanics of free weights because they’re more accessible and will force them to learn and engage various muscles at once,” Hart says.
Free weights may also be better at muscle activation. According to an older 2010 study in the Journal of Strength and Conditioning Research, participants had their muscle activation compared while doing chest presses using a Smith machine and free weights. Researchers found that those who used the free weights reported more muscle activation of the medial deltoids compared to those who used the Smith machine.
However, a 2019 study published in PLOS One comparing squats using a Smith machine, free weights, and wobble boards found that participants using the Smith machine reported the greatest improvement while doing a 10-rep maximum exercise compared to those using free weights or a wobble board.
For strength, Dickson suggests you prioritize free weights—especially if you ever want to dabble in a strength sport like powerlifting or Olympic lifting, which require you to use a barbell. “Free weights are best for general strength development because they recruit both your ‘prime movers’ and secondary muscles for stability,” he says.
If you’re rehabbing an injury or coming off physical therapy, Hart notes that the Smith machine can be useful in rehabilitation settings due to their controlled movement and reduced risk of injury.
FAQ
Are Smith machines as good as free weights?
Unfortunately, a Smith machine is not a direct replacement for free weights. “Free weights offer superior benefits for muscle growth, functional strength, and overall athletic development,” Hart says. “However, Smith machines can be helpful tools, especially for beginners or specific exercises.”
Can you build muscle with a Smith machine?
Yes, you can certainly build muscle with a Smith machine. Because it utilizes resistance training, you can build power and strength behind your lifts. “However, the restricted movement limits the potential for muscle growth compared to free weights,” Hart says.
Is the Smith machine safe for beginners?
Generally, yes. “The guided bar offers safety, but proper instruction and form are still essential,” Hart says. If you’re new to the gym, trying a new workout plan, or interested in trying the Smith machine, ask for extra support from a certified personal trainer to learn proper technique and avoid common mistakes.“Try not to let the perceived safety of the Smith machine lead to poor form or neglecting important stabilization muscles,” Hart adds.
Can the Smith machine replace free weights entirely?
The Smith machine is a more limited tool for strength training than free weights. “The stability benefits, as well as the ability to conveniently perform single-limb exercises (split squats, anyone?) are things you simply can’t get from the Smith machine,” Dickson says.
