The Smith machine’s support system reduces the load placed on a lifter’s stabilizing muscles. This assistance can make a given weight feel considerably lighter compared to free weights. For example, a 100-pound barbell squat performed in a Smith machine might feel like 80 to 90 pounds, depending on the machine’s design and the individual’s biomechanics. This difference, often perceived as weight reduction, stems from the machine’s guided vertical movement.
Understanding this effective weight reduction is crucial for designing effective workouts. The reduced demand on stabilizers allows individuals to potentially lift heavier loads, which can stimulate muscle growth. Historically, this perceived weight reduction has made the Smith machine a popular choice for both novice and experienced weightlifters. While it offers advantages in terms of controlled movement and potential for increased load, it also requires careful consideration of its limitations regarding functional strength development.