Weightlifting comes easy for some, but it takes a lot of practice for others. If you're ready to progress your workouts and add some weights to your routine, you've got to learn the basics [1] before trying to perform advanced exercises.
If you've already got the bodyweight basics [2] like squats and push-ups down pat, it's time to graduate to weighted exercises. One way to do that is by utilizing the Smith Machine, an assisted weight machine that will help you get comfortable lifting heavier weights when doing exercises like the bench press and squats. In my opinion, the main purpose of this machine is to learn how to move weight with control before advancing to the free weights.
If you're ready to start lifting heavy, continue reading.
The Workout
Complete three sets and the designated reps of each exercise before moving on to the next exercise. Take no more than 60 seconds of rest in between each set of each exercise. The rest in between each transition should be no more than two minutes before moving on to the next exercise.
If you're new to strength training, I recommend using just the bar, which is about 15 pounds. If this feels too easy, you can gradually increase the weight. You should be able to complete all the reps without feeling extremely fatigued, but it also shouldn't feel like you could do 50 reps of each exercise.
- Smith Machine squat: three sets of 12 reps
- Smith Machine row: three sets of 10 reps
- Smith Machine split squat: three sets of 10 reps (each leg)
- Smith Machine bench press: three sets of 12 reps
Smith Machine Squat
- Adjust the bar of the Smith Machine so it's at shoulder height. Ultimately, the height will be different for everyone and you may need to raise or lower it.
- Start with a loaded bar: 10-pound plates on each side is a great starting point. Beginners should start with just the bar and gradually add weight as they become familiar with the movement.
- Position your hands about shoulder-width apart on the bar and lightly grip the bar with an overhand grip.
- Step in front of the rack and rest the bar on your trapezius muscles (the muscles closest to your neck/upper back).
- With your feet about hip-distance apart, unlock the bar by lifting it up and forward.
- Shift your weight back into your heels. Brace your abs as you begin to lower into a squat, keeping your head and spine in a neutral position. Your knees should be as close to 90 degrees as possible. Hold for one second.
- With your core still braced, drive through your heels to stand back up. Be sure to squeeze your glutes at the top of your squat. That's one rep.
- Complete three sets of 12 reps.
Smith Machine Upright Row
- Adjust the bar of the Smith Machine so it's at the middle of your thighs.
- Start with a loaded bar: five-pound plates on each side is a great starting point. Beginners should start with just the bar and gradually add weight as they become familiar with the movement.
- Position your hands slightly wider than shoulder-width apart on the bar and lightly grip the bar with an overhand grip.
- Unlock the bar by lifting it up off the rack. Next, lower the bar so that your arms are fully extended.
- With a slight bend in your knees, brace your core. Leading with your elbows, pull the bar straight up to your chest. With control, lower it back down to the starting position. That's one rep.
- Complete three sets of 10 reps.
Smith Machine Split Squat
- Adjust the bar of the Smith Machine so it's at shoulder height. Ultimately, the height will be different for everyone and you may need to raise or lower it.
- Start with a loaded bar: 10-pound plates on each side is a great starting point. Beginners should start with just the bar and gradually add weight as they become familiar with the movement.
- Position your hands about shoulder-width apart on the bar and lightly grip the bar with an overhand grip.
- Step in front of the rack and rest the bar on your trapezius muscles (the muscles closest to your neck/upper back).
- With your feet about hip-distance apart, unlock the bar by lifting it up and forward.
- Once the bar is unlocked, step your left foot forward about half a foot, then move your right leg back about two feet.
- Brace your abs as you begin to lower down, keeping your head and spine in a neutral position. Your knees should be as close to a 90-degree angle as possible. Hold for one second.
- With your core still braced, drive through your front heel to stand back up. Be sure to squeeze your glutes at the top of your squat. That's one rep.
- Complete three sets of 10 reps on each leg.
Smith Machine Bench Press
- Place a flat bench underneath the bar of the Smith Machine. Adjust the barbell so it's at a height you can reach when your arms are almost fully extended. Load the plates onto the bar: 10 pounds is a great starting point. Beginners should start with just the bar and gradually add weight as they become familiar with the movement.
- Lie down on the bench so the bar is over the middle of your chest. Grip the bar slightly wider than shoulder-width apart. Your palms should be facing out. Unlock the bar by lifting it up and toward you. Hold the bar with your arms straight.
- Inhale and lower the bar down to your chest. Hold for one second. On an exhale, push it back up to the starting position. This counts as one rep.
- Complete three sets of 12 reps.