Smith Machine to free weights-transition question

bremingtonsteele

Hello all, I started doing Stronglifts 5x5 a couple of weeks ago and am really enjoying it. Unfortunately, the only gym that is within a 30 minute drive of me AND is affordable does not have a squat rack, so I have been using the smith machine to do the squats and bench presses. Not ideal I know, but I've been trying to make the best of it. The good news is, sometime in the hopefully near-ish future I will be getting my own bench and barbell/weights to put in my basement, at which point I can quit the gym and work out at home.

So after that very long explanation my question IS: when I do finally get the home gym set up and can start using the barbell instead of a smith machine, how should I measure what weight I should be starting at with my lifts that I used to use the Smith for? Is there a standard amount of weight I should take off of my current lifts when transitioning from a Smith to free weights? I know I could just test the waters, but I don't want to go too heavy and hurt myself, or too light and lose progress. Thanks!

FrankWhite27330

Our smith machine weighs zero cause the pulley. I would sub 45 lbs

ninerbuff

If you use dumbells (try a squat by just holding them by your sides) for all exercises, this will usually give you a great indication. People are really baffled at why they can lift so much more on a machine versus "dead weight". I've seen guys put on 6 45's on a Smith Machine, then barely 4 45's on a barbell for a squat.

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sarahlifts

Awesome question, you are already beginning in a great place mentally; you know the weight does not translate from smith to free weights.

You wont be able to lift the same weight. I don't think there is a formula on the weight you should take off. Its always advisable to start with light weight and progressively add more weight. You should have a warm up set. Warm up with your lowest and if you can handle it, add more weight.

hekla90

Start with the barbell and see how that goes. There's a girl at work who boasts about her squat weight on the smith machine too. Did not exactly translate to barbell weight at all...

bremingtonsteele

Thanks for the input everyone!

Yi5hedr3

Make sure you get a good power rack set up!

peaceout_aly

Bumping! I have the same concern. Due to bad feet I had to start off using the Smith, and now I feel like I'm strong/stable enough to move onto the barbell but I don't want to lose progress. From everything I'm reading, the Smith machine is a poor comparison to the barbell and I'm disappointed in myself for depending on it for so long. I can max out at 200 lbs. on the Smith, and easily rep 110/130/160, so I'm really quite anxious to see what my barbell weight and rep PR will be. Seems I'm much further away from my IG inspiration goals - Ana Cheri squats 155 on the barbell o_o GOALS.

jessiferrrb

i have a related question actually: i'm starting stronglifts tomorrow and the gym i can get to has a smith machine but no power rack (no squat rack either) am i better off starting with the smith or since it's starts at such a low weight should i just go for it (with a friend so, can she spot?)