Written by Garett Reid | NSCA, CSCS, CISSN, M.S.E.S.S
Fact checked by Kirsten Yovino, CPT Brookbush Institute
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Walking into a giant commercial gym can be an enlightening moment. You take a look around, and you see a ton of equipment options. And while we love choices as much as the next guy, sometimes, that wealth of options makes it difficult to decide what to use to get the best workout.
The choice between using the Smith machine and free weights is a great example of this. In fact, it's one of the more common dilemmas we lifters have.
So, what's better between the Smith machine and free weights? Which one will give us the best gains? And most importantly, who is Smith? We'll get into these answers below.
Table of Contents:
- What Are Free Weights?
- Different Types Of Free Weights
- What Is A Smith Machine?
- Are Smith Machines Easier To Use?
- Smith Machine vs. Free Weight: How To Determine Which is Best For You
- FAQs
What Are Free Weights?
Free weights refer to a type of gym equipment that can move freely in space. Held in your hands, their range of motion is only limited to the mobility and flexibility of the actual person.
This versatility allows for a huge variety of exercises. It also means free weights are generally preferred by the athletic population as they work with natural biomechanics. The ability to train within a full range of motion across multiple planes gives free weights a better transfer to real-world applications.
What Are The Different Types of Free Weights?
Free weights can refer to any type of gym equipment that fits the description above, from the barbell to various kettlebells. In this section, we'll go over the three main types of free weights you'll use.
1) Olympic Barbells:
The Olympic barbell is a classic piece of gym equipment and probably the most popular. We are explicitly labeling this as an "Olympic" to distinguish it from other styles.
An Olympic barbell is 7ft long and weighs 45 lbs. On the ends are two metal collars which you load with weight plates. These can spin so that any rotational force on the plates won't twist the barbell out of your hand.
The barbell is the primary piece of equipment used for your major compound exercises such as the barbell squat, barbell bench presses, barbell overhead press, and bent-over rows.
You can also use a barbell to perform a long list of landmine exercises.
Interested in learning about the different barbells? Check out our article on the 15 Best Barbells, which includes the BoS Bar 2.0, one of my favorite bars for Olympic weightlifting.
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2) Dumbbells:
Even though the barbell is now the more popular piece of free weight, dumbbells are actually older. Thought to be the oldest style of strength equipment, some versions date back as far as Ancient Greece.
While there are slight variations now, your basic dumbbell comprises a short, metal handle with two permanent weights on each side. This shape allows them to be held by one hand and used alone or as a pair.
As one arm must stabilize a single dumbbell, studies have shown that they elicit more muscle activation.
Dumbbells can be a great addition to any training regime or home gym. To learn more about these free weights check out our article on the 11 Best Dumbbells. You can't go wrong with the Titan Fitness rubber hex dumbbells, which are both affordable and versatile.
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3) Kettlebells:
Coming from Russia, kettlebells have seen significant growth in the West over the past decade or so. Their rise in popularity is largely thanks to CrossFit, which introduced the training apparatus to many.
A kettlebell is a single piece of metal composed of a large, circular bell and a handle on top. This design allows a lifter to grip the handle with one or two hands and swing it in various movements. At the same time, it can be used similarly to a dumbbell for some movements.
For more information, check out our article on the 11 Best Kettlebells. Made with cast iron and finished in a satin matte black powder, a SFS Kettlebell is a quality addition to your home gym.
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What Is A Smith Machine?
A Smith machine is a piece of equipment that was introduced into gyms in the 1950s. At first glance, it resembles a squat or power rack and has many of the same features.
However, behind the two upright beams are two metal rods running straight down or at an angle, depending on the style. A barbell is attached to these rods and sits on a sliding apparatus.
This apparatus and barbell can travel up and down the rods in a fixed path, meaning it can't be removed or travel in any direction apart from up and down.
In addition, on the back of the two uprights are hooks used as a catching mechanism. The hooks allow the barbell to be racked at various heights along the two uprights, enabling a solo lifter to rack and re-rack the weight without assistance. At the same time, they act as a safety mechanism for a lifter to secure the barbell if they miss a lift.
You can learn even more about this piece of gym equipment (and find some great options for your home gym) in our article on the 7 Best Smith Machines. My top pick is the Force USA G3, as it is extremely versatile and fits into most spaces.
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Are Smith Machines Easier to Use?
This question is highly nuanced, as people feel very differently about machines, but there is usually a longer learning curve with free weights.
First, new lifters must train their bodies to stabilize the weights as they move through the air. As many free weight exercises are done standing, you must also train your core to brace with proper form. Last, some movements are just technically challenging and take practice to nail.
The Smith machine structure also necessitates a learning curve, but in a different way.
Due to the fixed barbell, it can be challenging to situate your body to perform Smith machine exercises with the right biomechanics. However, you'll have almost unlimited options once you learn to work with the bar path instead of against it.
Finally, it's important to not confuse "ease" with effectiveness.
Initially, machines became popular because they allowed the general public to train without any knowledge. While this is awesome and definitely has advantages, saying ease makes them better would be like saying that it's better to ride a bicycle with training wheels.
Smith Machine vs Free Weight: Which is Best For You?
The Smith machine is generally a "love it or hate it" piece of equipment in the gym, so let's examine both sides.
What Do Lifters Think?
If you peruse popular boards, you'll see that some lifters and many a certified personal trainer advise against the Smith machine, primarily thanks to what we discussed above.
However, in my opinion, the Smith machine can definitely be useful. I talk about this in detail in our article: Are Smith Machines Bad? Unfortunately, the major problem with Smith machines is that they're often either overused or utilized improperly.
I've used it before to bench press heavy weights while alone and found that it did its job. Other lifters have mentioned its benefits in muscle isolation compared to free weights:
"They allow you to isolate said targeted muscle and takes your mind off of having the stabilize the free weights, it should be used as an accessory to your routine and not your sole source of a program. Free weights, aka barbells / dumbbells are better because your body has to account for the stability of the weight and proper form. The problem everyone has with Smith machines from my experience is this.... X person only does Smith machine, so when they attempt free weights they have no clue what they are doing and make a fool of themselves." (source)
That said, the split squat is perhaps my favorite exercise to do with the Smith machine. Being able to load your legs with stability provides a killer quad workout.
But what about other popular exercises? Let's compare how the Smith machine and free weights match up in a handful of compound lifts.
Smith Machine Squats vs Barbell Squat
If given the option, choose a free weight squat over a Smith machine squat. Barbell squats allow the natural bar path needed for the squat's biomechanics and put your stabilizer muscles to work.
In contrast, the fixed bar path on a Smith machine squat can stress the lower back during movement. Plus, if you're looking for the stability of a machine, you're better off using the leg press for a lower-body squat pattern.
To dig in more to this specific debate, check out our article Smith Machine vs Squat Rack: Which Is Better?
Deadlift on Smith Machine vs Free Weight Deadlift
The deadlift falls in a similar category as the squat. It's one of your primary strength training exercises. Therefore, like a Smith machine squat, deadlifting on a Smith machine seems self-defeating due to the lack of engagement from your stabilizing muscles.
The bar path doesn't make a massive difference here, but it doesn't matter due to the above observation. If you do choose the Smith machine deadlift, you may find it slightly easier since you're not starting from the floor.
However, there will be challenges if you ever want to transition off the Smith machine. One lifter notes:
"I did a lot of Smith machine deadlifts when I was a newbie at Planet Fitness. As others said it was more like a rack pull than a deadlift but I did work my way up to 285lbs with decent form and built some decent back and leg muscle. When I got to a real gym I basically had to start over at 135. As far as muscles getting short changed, my personal experience was my core, traps, and stabilizers being weak and sore for days. I would recommend dumbbell deadlifts and farmer's walks but it won't fully compensate for deadlifting with a real barbell." (source)
Bench Press Smith Machine vs Free Weight Bench Press
The free weight bench vs. Smith machine bench press is one of the more common debates around this topic. In short, if your Smith machine has vertical rods, the free weight bench press is superior in every facet.
A Smith machine bench press can increase your chance of injury and reduce pushing force. A bench press is meant to have a natural J curve-shaped bar path for optimal biomechanics. Without it, you risk shoulder health and strength gains, making the free weight bench press best.
If the rods are angled, your free weight bench press will still likely be the optimal choice when strength is the goal. However, the Smith machine may benefit those training for muscle hypertrophy as you can rep out a lot of weight with less danger when reaching failure.
One lifter took this observation from someone benching on a Smith Machine at Planet Fitness:
"I watched a guy bench 415 for 3 on the machine and while I'm sure he would not touch that on a natural bench because of his stabilizing muscles, he is still crazy strong. He went from 150 bench to 415 for 3 in those 2 years at PF only. I'd say if that's all you have, go for it, just go slow and concise. No jerking or unnatural movements. Also if you bench 200 on the Smith don't expect the same natural and expect your arms to do a ton of shaking since it's a movement they're not used to." (source)
Barbell Hip Thrust vs Smith Machine Hip Thrust
Now let's look at the barbell hip thrust vs. the Smith machine hip thrust. In this situation, the Smith machine may have an advantage.
One of the annoying things about the barbell hip thrust is setting the movement up and balancing the barbell on the hips. With a Smith machine, no balancing is needed (you still want to be centered, though) and you can use heavy weight.
Further, you can easily set the barbell off the ground in the starting position, which can help with the set-up. The Smith machine will also encourage the desired vertical path.
That said, the barbell is still an excellent and highly effective choice, but the Smith machine remains my favorite option.
Dumbbell Romanian Deadlift vs Smith Machine RDL
Either method works for the Romanian deadlift, depending on your goals.
Using the Smith machine will negate the activity of your medial glutes, which may or may not be an important factor for you. As a result, the Smith machine will ultimately put all the load on the posterior chain.
That said, DO NOT perform a single-leg RDL on the Smith machine. This is an excellent example of sabotaging an exercise. A single-leg RDL is a unilateral exercise designed to both improve balance and strengthen your muscles, making it obvious why doing this on the Smith machine doesn't make sense.
Free Weight Shoulder Press vs Smith Machine Press
The shoulder press is another movement in which the Smith machine can be a good choice.
Unlike the bench press, the bar path moves more vertically. However, the beginning part of the movement can be difficult for some as the bar must go up and around a person's face. Therefore, both vertical bars and angled bars have certain benefits.
Further, the Smith machine works well for seated shoulder presses when training alone. Unracking the barbell can be extra challenging in these cases, and the Smith machine allows solo workers to easily do so by themselves.
FAQs
In case there are some lingering questions, let's line up some of the more frequently asked ones.
Is a Smith machine as good as free weights?
The simple answer is no. Free weights allow a lifter to replicate real-life biomechanics, which results in optimal adaptations. However, the Smith machine may be ideal for specific situations and certain exercises.
How much weight is taken off by a Smith machine?
A Smith machine barbell usually weighs around 30 lbs. However, with the friction of the sliding apparatus, the bar generally only weighs around 10-15 lbs. Of course, with heavier weights, you'll get even more friction, so the exact percentage taken off is unknown. You can learn more about this in our article on Understanding Smith Machine Bar Weight.
Is a Smith machine squat weight better than a free weight?
No. The Smith machine squat requires a lifter to work on a fixed vertical path, preventing natural body movement patterns found in free weight squats.
Can you build muscle with Smith machines?
Yes! When comparing strength and hypertrophy, the Smith machine is better suited for building muscle.
Is it better to workout with machines or free weights?
Free weights should be your primary training method, while machines, including the Smith machine, can be great accessory pieces.
Smith Machine vs Free Weights: Is One Better?
That about sums up any confusion around the great rivalry between free weights vs. Smith machines.
In reality, the question, "What is better?" is wrong as it automatically sets up a false dichotomy. These two pieces of equipment complement each other in a well-rounded training program.
Further, what's right for you doesn't make it right for someone else and vice versa. It's up to you to decide what will suit you best.
Have you determined the Smith machine is right for you? Check out our article on the 7 Best Smith Machines. Or, if you're looking for a set of adjustable dumbbells to save space and money, take a look at these 7 Best Adjustable Dumbbells.
Need a great barbell and squat rack? You'll want to check out these 10 Best Squat Rack Options and this round-up of the 15 Best Barbells.
Garett Reid
Author