Smith machine is widely used in all gyms around the globe, as it provides security, stability, and convenience to weightlifters, both advanced and novices. If you are a novice learning about strength training, or an experienced pro working on refining your form, you have most likely thought to yourself at one point: how much does a Smith machine bar weigh?
It is imperative to know the weight of the bar of the Smith machine in order to be able to properly track the progress and make the calculations of the total amount of weights lifted as well as to correctly program the workouts. However, the Smith machine bars are not uniformly light in weight as is the case with the standard Olympic bars. It is time to get down into the reason behind it, what to anticipate, and how to know what the precise bar you happen to be utilizing is currently weighing.
Understanding the Smith Machine
Prior to engaging in weights, one should know what Smith machine entails. It is a strength training machine, consisting of barbell no longer than one meter fixed in steel rails, with only vertical or near vertical motion. Other versions have a built-in slope, although the guiding track is the main aspect of it. The bar is secure to rungs on the frame at different heights to make it safe and hence is preferable in squats, press and other exercises that need no spotter.
The counterbalance system or pulley also found in most Smith machines also plays a significant role in the amount of weight lifted simply by the aforementioned situation of not simply feeling the bar.
Standard Olympic Barbell Vs Smith Machine Bar
The Olympic barbell of free weight lifting has a weight of 45 pounds (20.4 kg). This is the universal weight used in the gym all over the world which makes it easy to maintain consistency and follow. The bars on the Smith machines are not the same though.
Actually, the weight of Smith machine bar is a sum that may vary due to:
- Counter-balanced or not, whichever it is, must slip and plunger.
- The angle of the rails
- The make and the model
- Bar metallurgy
These variations may cause a huge anomaly between the real weight.
Standard Weights of Smith Machine Bar
Smith machine bars are usually 15-pound variable (6.8 kg), to 45-pound variable (20.4 kg) bars. Here is the approximate classification by the types shared:
Commercial Smith Machines Smith Machines
Counterbalanced Smith machine is mostly found in commercial gyms. These are supplied with inbuilt pulley systems that lessen the perceived weight of the bar. Although it may be physically heavy (close to 30 as well as 45 pounds), the pressure of the counterbalance may allow a person to feel lighter (15 to 20 pounds).
It is a design that allows beginners to use in order to calm their way into weightlifting because the initial weight will not be excessive and, on the other hand, there is an instructional movement.
Smith machines in Home Gyms
Counterbalance mechanism is regularly omitted in home version gym equipment to save money and complexity. Accordingly, the weight of a bar is usually about 25 to 45 pounds and the entire weight is experienced when doing lifts. There are some which are lighter in weight (approximately 20 pounds), with thinner bars.
Angled Smith Machines
To represent the natural trajectory of some exercises such as the squat or press, some Smith machines may be angled so that they create a 5 or 7 degrees slope. This does not influence the weight of the bar at rest, but it is possible to alter the weight of the bar the user perceives when holding it as it influences the mechanics.
How to Find the Exact Weight of Your Smith Machine Bar?
There is no better option than to consult the staff or the trainer in order to figure out the precise weight of the Smith machine bar in your gym. Most gyms that are used commercially have specifications of each equipment and are able to tell the right weight.
In case you are performing exercises at home or they are not aware (the staff), these are some of the options you can use:
Do it with Hanging Scale
A hanging luggage or fish scale is attachable to the bar and a gentle lift to get the force needed. This will obtain the actual weight of the bar at rest to you.
Calibration by Usage of Plates
An alternative way is to load plates in gradual increments on the barbar until it feels in balance then remove the known weight of the plates to get an estimate of the barbar weight.
Go to the Manufacturer Web-site
Majority of Smith machine brands post technical specifications, including the weight of the bar; and whether the bar is counterbalanced or not. Search online and on the machine frame look out for the model number.
Why Bar Weight?
In strength training, it is essential to be tracked correctly. Being aware of the exact weight of the bar assists you:
- Get your lifts recorded Script your lifts
- Don not overtrain or undertrain
- Progressive overload works in programs
- Avoid injuries with over estimating of total load
It is common knowledge that most lifters do not calculate the weight correctly when moving between a Smith machine and free weights, only because they do not consider the fact that there is a lighter or counterbalanced bar. It is also beneficial to understand that there are differences to control expectations and the rate of training.
Free Weight Training Compared to Smith Machine
A Smith machine also offers the advantage of not requiring the body to depend on any stabilizing muscles to exercise as stabilizing muscles are required when performing without a Smith machine with free weights. This renders Smith machines safer in the case of beginners or when one wants to isolate a certain muscle group. But it also implies that the movement pattern of the exercise is not an exact replica of the natural movement pattern.
Bar weight-wise:
- The sense of ease can trick or work on Smith machine bar with the fixed movement and less stabilization.
- Compared to free weights, you have to move full weight of the bar and control it for your whole movement.
In that case, the amount of weight that you can lift on a Smith machine will be the same as on a barbell, but the challenge and muscle activation are different.
Smith Machine Workouts
By knowing the number of pounds that make up the weight of the bar, you will be able to apply the right amount of load in a broad span of exercises of the Smith machine, such as:
- Squats
- Bench press
- Shoulder press
- Bent-over rows
- Calf raises
- Lunges
In both these movements determining the appropriate weight to carry begins with the knowledge of the base weight of the bar.
Conclusion
A Smith machine bar does not weigh as standard as an Olympic barbell. The bar can vary in weight anywhere between 15 pounds and 45 pounds depending upon brand, model, and features of the machine such as counterbalancing. Because of this discrepancy, it is necessary to find out the correct weight of the bar on your particular machine in case you are inclined to keep load trends of your strength training program precise.
Using commercial or home gym, it is often worth the time to learn the specification of your Smith machine to lift smarter, safer and more efficiently. Then next time you stand in front of the Smith machine, you will be able to know what you are lifting even before you put on any plates.
