If you've ever loaded two 45 pound plates onto a Smith machine and thought, "How much weight am I actually lifting?" — you're not alone. It's a super common question, especially if you're trying to track your progress and lift smarter.
Here's the quick answer:
With 2×45 lb plates on each side and a Smith machine bar that weighs about 20 lbs, you're lifting around 110 lbs total. But depending on how the Smith machine is built, it might actually feel lighter — more like 90 to 100 lbs.
Let's take a deeper dive so you know exactly what you're working with next time you hit the gym.
Table of Contents
- What Is a Smith Machine?
- How Much Is 2×45 lbs Plates on Each Side Weight?
- Smith Machine vs. Free Weights: Key Differences
- Why This Matters for Your Training
- FAQs
- Final Thoughts
What Is a Smith Machine?
Before diving into the numbers, it's important to understand the equipment itself. A Smith machine is a barbell fixed between steel rails, allowing for vertical (or slightly angled) movement. You'll often see it used for squats, bench presses, shoulder presses, and even lunges.
What Is a Smith Machine?
Before diving into the numbers, it's important to understand the equipment itself. A Smith machine is a barbell fixed between steel rails, allowing for vertical (or slightly angled) movement. You'll often see it used for squats, bench presses, shoulder presses, and even lunges.
Unlike traditional free weights, the Smith machine offers guided movement and built-in safety catches, making it ideal for solo training or rehabilitation. But here's the twist — the bar on a Smith machine isn't always 45 pounds like a standard Olympic barbell.
Depending on the model and manufacturer:
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Some Smith machine bars weigh 15 to 25 lbs.
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Others are counterbalanced, which means the machine offsets part of the bar's weight using springs or pulleys.
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Some bars feel nearly weightless due to counterbalance design, making it tricky to estimate your actual lift.
This variation is why you can't just add up the plates and assume the number is accurate. You need to consider the bar weight and machine design.
How Much Is 2×45 lbs Plates on Each Side Weight?
Let's say you're loading two 45 lb plates on each side. Here's how it stacks up:
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2 plates on each side = 4 plates total
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4 × 45 lbs = 180 lbs of plate weight
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Add the Smith machine bar weight (let's assume it's 20 lbs)
180 lbs (plates) + 20 lbs (bar) = 200 lbs total
However, some Smith machines have counterbalanced bars, which means the machine offsets some of the bar's weight to make it feel lighter. In that case, the bar might feel like it weighs only 5–10 lbs, or even close to zero. So you could be lifting 185–190 lbs, depending on the model. That difference matters if you're tracking PRs or transitioning between free weights and machines so be sure to ask an associate at your local gym.
Smith Machine vs. Free Weights: Key Differences
If you've tried lifting the same weight on a Smith machine and then moved to a free barbell, you probably noticed a difference. Even though the numbers might be the same, lifting on a Smith machine can feel significantly easier, and here's why:
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Free weights require stabilization from additional muscles, especially your core.
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Smith machines provide stability, which can make the same load feel easier.
Let's compare:
| Setup | Plates | Bar Weight | Total | Feels Like |
| Smith Machine | 180 lbs | 20 lbs (est.) | 200 lbs | 185–200 lbs |
| Free Barbell | 180 lbs | 45 lbs | 225 lbs | 225 lbs |
So even if both setups appear similar, the free barbell lift is significantly heavier in both feel and muscle engagement.
Why This Matters for Your Training
So why does it matter whether you're lifting 185 lbs or 200 lbs on a Smith machine?
Because it helps you train smarter, not just harder.
1. Track Your Progress Accurately
When you're working toward a goal like benching 225 lbs or squatting a certain amount, it's essential to know exactly what you're lifting. If you don't account for the Smith machine's bar weight or counterbalance, you might think you're lifting more than you actually are. This could distort your progress tracking.
2. Make the Switch to Free Weights Easier
When you move from the Smith machine to a regular barbell, it's not just about the weight — it's about balance and control too. Free weights work more muscles because you have to stabilize the bar yourself. If you know exactly what you were lifting on the Smith machine, you can make a smoother (and safer) transition.
3. Avoid Injuries
If you think you're lifting 225 lbs but it's actually more than your body can handle on free weights, that can lead to strains or injuries. Understanding the true weight on the Smith machine helps you increase your load safely over time.
4. Build a Better Workout Plan
Whether you're training for strength, muscle, or overall fitness, knowing your real numbers helps you plan better. If your program says "lift 80% of your max," you need to know what that really means for the machine you're using.
FAQs
1. Why is a plate at the gym 45 lbs and not 50 lbs?
A 45 lb plate is the U.S. version of the standard 20 kg plate used around the world. Since 20 kg is about 44 lbs, gyms in the U.S. rounded it up to 45 lbs. It keeps things close to international standards.
2. How much does a 45 lb weight plate cost?
Most 45 lb plates cost between $70 and $135 each, depending on the brand and material. But if you're looking for serious value, durability, and color-coded design, check out the Major Fitness Olympic Weight Plates.
3. How many plates is 225 on a Smith machine?
You’ll need two 45 lb plates on each side to reach 225 lbs, just like on a regular barbell. But don't forget to include the bar weight — Smith machine bars can weigh less than a standard bar, so your total may be a little more or less than 225 lbs depending on the machine.
4. How to say the amount of weight you bench press?
Just add up all the weight — the bar and the plates. For example, if you have two 45s on each side plus a 45 lb bar, say "I bench 225 pounds." Some people just say "two plates" if they're talking to other lifters who get it.
5. How wide is a 45 lb plate?
That depends on the type:
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Cast iron plates are about 1.25–1.5 inches thick
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Bumper plates are thicker, about 3 inches
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The diameter is usually about 17.7 inches (same as Olympic size)
Final Thoughts
To recap how much is 2×45 lb plates on a Smith machine? Typically somewhere from 185 to 200 lbs. Be sure to check machine's bar weight and counterbalance system. Whether you're chasing strength gains, dialing in your form, or just starting your fitness journey, knowing the real load on a Smith machine helps you train smarter and start building your stronger tomorrow, today.
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