IIf you have a gym membership, two of the most common things you’ll find inside the “iron pit” are free weights and a Smith machine. Both are typically used during strength training days because of their resistance (ie 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 seasoned lifters. Knowing how to use each correctly will help you feel more confident and achieve your goals during your power day.

Next, we dive into the Smith machine vs. free weights and which option is right for you.

What is a Smith machine?

Although it might look intimidating, a Smith machine is basically an assisted barbell. “Imagine a barbell that is fixed on tracks that run vertically in a sturdy frame – that’s a Smith machine,” says Amanda Hart, CPTcertified personal trainer and founder of Amanda Hart Wellness. “It looks like a metal bracket with a guided barbell.”

The barbell on a Smith machine only moves 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.

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Smith machine benefits

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 added support and safety. “The guided bar significantly reduces the risk of the weight falling on you, making it attractive for beginners or those working with heavier loads,” says Hart.

Using a Smith machine can also help you lock in your lifting form and gives you ease of use. “It’s easier to learn proper form, especially for exercises like squatsbecause the movement of the bar is restricted,” says Hart.

She notes that another plus of using the Smith machine is controlling your tempo with your lifts. “A Smith machine provides constant motion. Guided movement can make it easier to maintain consistent form throughout the lift,” says Hart.

Disadvantages of the Smith machine

Probably 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,” says Hart.

The limited mobility you can get and access on a Smith machine can also be a negative. For example, the Smith machine can force you to move unnaturally. “The forced path of the bar doesn’t mimic real-world movements, which could have a negative impact on functional fitness,” she says, adding that if your form isn’t good and you do a compound exercise with the smith machine, your body will be forced to compromise around the bar, which can lead to injury.

Another thing to consider: Not all Smith machines are built to the exact same specifications. “For example, some Smith machine bars slide vertically, while others have a slightly inclined path,” he explains Jake Dickson, CPTa Certified Personal Trainer and Certified Athlete Clinical Weightlifting Coach for BarBend.

He adds that there is even a variation called the Jones Smith machine, where the bar stays fixed in the railing system but can move vertically and horizontally. “Differences in design can be a slight hindrance if you frequently visit different gyms,” says Dickson.

Finally, Smith machines can lead to a lack of stability and balance during lifts. “Although it’s safer in terms of lowering the bar, the lack of balance required can limit core engagement and functional strength development,” says Hart. Dickson adds that by putting the resistance literally “on the rails,” all you have to do is apply maximum effort without considering 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,” says Hart.

The benefits of free weights

Probably 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, which leads to better muscle activation and improved functional strength,” says Hart.

A 2023 review¹ 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 will 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 is a better chance that someone can mind-body connection with free weights.

In the end, you will have more functional fitness using free weights: Free movement translates better into real-world activities and movements, which can help prevent common injuries such as slips and falls.

Disadvantages of free weights

While free weights offer more range of motion, this can also be a negative due to the potential risk of greater injury. “There’s a greater chance of losing weight or getting injured if you don’t have proper form,” says Hart. “Achieving proper form with free weights takes more time and practice. It takes more focus to learn the mechanics of free weights.”

This can be intimidating for gym newbies or those wanting to avoid injury (or the fear of aggravating an old one.) “Free weights can seem daunting to weight training beginners because of the higher skill and safety requirements Hart adds.

The best choice depends on your fitness level, goals and experience.

The Smith Machine vs. free weights: What’s the difference?

While both are excellent tools for strength training, the basic 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,” explains Hart. “This affects the muscles used, the level of stabilization required and the overall effect of the training. You’ll train 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 moving on to free weights. “However, it’s better to start beginners learning the mechanics of free weights because they’re more accessible and will force them to learn and engage different muscles at once,” says Hart.

Free weights can also be better at activating muscles. According to an older 2010 study² in Journal of Strength and Conditioning Researchparticipants compared muscle activation while doing chest presses using a Smith machine and free weights. The researchers found that those who used free weights reported more muscle activation of the medial deltoids compared to those who used the Smith machine.

However, a 2019 study³ published in PLOS One comparing squats using a Smith machine, free weights, and wobble plates, found that participants using the Smith machine reported the greatest improvement while doing a 10-rep max compared to those using free weights or a wobble plate.

For strength, Dickson suggests prioritizing free weights, especially if you ever want to do a strength sport like powerlifting or Olympic lifting that requires you to use a barbell. “Free weights are best for building overall strength because they recruit both the ‘prime movers’ and secondary muscles for stability,” he says.

If you’re rehabilitating from an injury or undergoing physical therapy, Hart notes that the Smith machine can be useful in rehab settings because of the 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 provide superior benefits for muscle growth, functional strength and overall athletic development,” says Hart. “However, Smith machines can be useful tools, especially for beginners or for specific exercises.”

Can you build muscle with a smith machine?

Yes, you can definitely build muscle with a Smith machine. Because it uses resistance training, you can build strength and power behind the lifts. “However, restricted movement limits muscle growth potential compared to free weights,” says Hart.

Is the Smith machine safe for beginners?

In general, yes. “The guide bar provides safety, but proper instruction and form are still essential,” says Hart. If you’re new to the gym, trying a new workout plan, or interested in trying the Smith machine, get 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 neglect of important stabilizing muscles,” adds Hart.

Can the Smith machine completely replace free weights?

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 just can’t get from the Smith machine,” says Dickson.