Strong. Lean. Fit.

Way too many people opt to use the smith machine over free weights in the gym. This nonsense has to stop immediately. Once weighing the risks vs. the rewards, I think you’ll agree with me. The majority of gym goers have jobs (limited time to train a week), are not on anabolic steroids, are not planning to be a competitive bodybuilder and mainly want to look and feel better. So why would anyone want to do the brunt of their gym work on a machine that promotes longer workouts, injury, poor form and less than optimal intensity?

One Size Fits All

The smith machine locks you into a set movement pattern regardless of the individual differences among us. People with long limbs will have to move in the exact same way as people with shorter limbs. Free weights allow people of all shapes and sizes to move in efficient, safe ways (once taught correct form).

If your goal is to get stronger, the smith machine will not help. Strength is largely a matter of correct form and neural efficiency at a given movement pattern. The smith machine disallows proper bar path when doing all free weight equivalents, making it impossible to learn and practice optimal technique. The machine also takes the stabilizing aspect of weight training out of the equation (another important factor in strength), causing important smaller muscles (see: rotator cuff, lower back) to become detrained and weak. If the lifter goes back to free weights (and he will have to if he is trying to test actual strength) his stabilizer muscles are a lot more prone to injury.

Waste of Time

Of course, some people will say, “I’ll just do more rotator cuff exercises.” Even if you did, your rotator cuff would still not be worked out in the same fashion and you are now doing more exercises than necessary and are using up more gym time. For people with limited time to train (98% of you), the smith machine is a poor choice.

Joint Stress

Joints are not immune to injury when using the smith either. The usual culprit of knee joint pain on the smith is squatting. In order to execute a proper free weight squat, you must “sit back” at the bottom portion. This movement allows the weight to be dissipated amongst the quads, hamstrings and glutes, thus taking force off the knees. Unfortunately, the smith machine does not allow you to do this; you just move up and down. Your quads and knees will take much more force than they need to, therefore exposing you to joint pain/injury. Combine that with the usual 30 minutes of jogging most gym goers seem obligated to do, and you have a gym burnout and constant pain at a very young age.

If your goal is to become more athletic, you are again out of luck with this machine. Becoming a better athlete usually means being able to control your body through space better. Running faster, cutting quicker, jumping higher etc. Since the smith machine takes most body control away from you, it will not help reach this goal one bit. Sticking to body weight exercises exclusively would be a better idea. Results would be night and day.

Want to lose weight? Then don’t use the smith machine! When dieting and trying to lose fat, training needs to be intense and efficient. You need to hit as many muscles as possible so you can preserve lean body mass and burn as many calories as possible. The smith, as mentioned several times already, does not hit as much muscle mass as free weights do. This in turn leads to fewer calories burned, making it counterproductive to weight loss.

It’s Too Easy

Finally, the smith machine tends to lack the intensity of it’s free weight equivalents. People flock to this machine because it’s not that difficult. Of course, most people need to do intense and challenging things to progress. Why not take the training wheels off and do something demanding? I guarantee your body will look and feel a lot better if you used free weights. I understand many people use the machine because they do not have a training partner. That’s taking the easy way out. Most people work out at commercial gyms that are filled with other people also lifting. Simply ask someone for a spot. It’s incredibly easy, and ensures safety. Most lifters do not mind helping someone else out. Worse case scenario is you have to ask an employee at the front desk to spot you because the gym is empty.