When it comes to strength training, I am usually a free weight kind of gal. Then I learned to love the cable pulley machine [1]. I was still looking to branch out a little more, so my trainer Hannah [2] introduced me to the Smith machine [3]. Essentially, the weight machine consists of a barbell that slides on a fixed rail, and can lock into place at the fixed points along the track. Twisting the barbell activates J-shaped hooks on the side of the bar that lock into holes on the rails. This simple locking mechanism turns the Smith machine into a "spotter," making it easier to work on hardcore moves like bench presses [4] when you're alone at the gym. The Smith machine only moves in the vertical plane, which makes some exercises harder on the joints. Although squats seem to be a popular exercise to do using this machine, many fitness experts [5] think the fixed plane of motion of the machine forces the body into compromising positions. You can still use this machine to get a full body workout, and by locking the bar you can do variations on incline pull-ups and push-ups.

While I always think of the Smith machine as something for gym dudes, I am keen to learn more. If your gym has this machine, ask someone to show you how to use it. See if they can teach you a few different types of exercises with it.