Knowing how much weight you’re lifting is foundational to any good strength training program. If you’re not tracking your weights accurately, you’re flying blind, making it difficult to gauge progress and significantly increasing your risk of injury.
But here’s the thing: not all barbells are created equal. There’s a huge variety out there, from standard bars to Olympic bars to specialty bars designed for specific exercises, and they all weigh different amounts. That leads to the question: just how much does the bar weigh?
This article is your complete guide to understanding barbell weights. We’ll cover the most common types of barbells you’ll encounter, their standard weights, and why knowing this information is so vital to your weightlifting journey.
What is a barbell?
A barbell is a long metal bar used for weightlifting. They’re a staple in most gyms, whether you’re into powerlifting, CrossFit, or just trying to get stronger.
A basic barbell has three parts: the bar itself, the rotating ends (called “sleeves” because they hold the weight plates), and the knurling. Knurling is a crosshatch pattern etched into the bar to improve your grip.
There are many kinds of barbells, each designed for a specific type of training.
Standard Barbells: Weights and Uses
If you’re just starting out with weightlifting, you might be using a standard barbell, which is usually about an inch in diameter and may have spin locks to hold the weights in place.
Standard Barbell Weight
Most standard barbells weigh between 12.8 pounds (5 feet long) and 15 pounds (6 feet long). If you’re looking at older exercise guides, they may have listed standard bars as being heavier, but modern standard bars tend to be lighter.
Uses and Limitations
Because they’re relatively inexpensive, standard barbells are often used in home gyms or for people who are new to lifting. However, they have some limitations. They don’t hold as much weight as Olympic bars, and they’re not as durable. Because they don’t rotate as freely as Olympic bars, it’s especially important to maintain proper form when you’re lifting with a standard barbell.
Olympic Barbells: The Gym Standard
When you walk into a gym, chances are good you’ll see Olympic barbells. These are the standard bars used for a variety of exercises.
Men’s Olympic Barbell
A men’s Olympic barbell weighs 45 pounds (20 kilograms) and measures 7.2 feet long. According to Kelvin Gary, a certified trainer at Body Space Fitness, the rotating sleeves on Olympic bars allow for better control and smoother transitions when you’re doing complex movements.
Women’s Olympic Barbell
A women’s Olympic barbell weighs 33 pounds (15 kilograms) and is shorter than the men’s version, measuring 6.6 feet (2.01 meters) long. The grip is also slightly narrower.
How They’re Used
Olympic barbells are designed for Olympic lifts like the snatch, clean, and jerk, as well as other compound exercises like squats, deadlifts, and bench presses. They’re prized for their durability and ability to hold heavier weight loads.
Specialty Barbells: Weights and Applications
Once you’ve mastered the standard barbell, you might want to consider working with some specialty bars. Here’s a quick guide to some of the most common specialty barbells and what they weigh:
Trap Bar/Hex Bar
Trap bars, also known as hex bars, typically weigh between 35 and 80 pounds. Their unique design lets you stand in the middle of the bar, which shifts your center of gravity. Certified trainer Kelvin Gary of Body Space Fitness says this design is a major pro because it helps you stay aligned with the load. Trap bars are great for deadlifts because they emphasize stability and allow you to lift heavier loads, engaging your quads more directly.
Safety Squat Bar
A safety squat bar usually weighs between 60 and 75 pounds. These bars are designed with padding and handles to optimize comfort and stability during squats. If you’ve got shoulder or wrist issues, a safety squat bar can be a good way to squat without putting extra stress on those joints.
EZ Bar
EZ bars generally weigh between 20 and 40 pounds, with 22 pounds being the most common. The curved design allows you to vary the pronation and supination of your wrists, which can help you develop your forearm muscles and reduce wrist strain. According to Gary, the EZ bar can be especially helpful for people with wrist injuries or issues. You can use an EZ bar for bicep curls and tricep extensions.
Multi-Grip Bar (Swiss Bar)
Multi-grip bars, also known as Swiss bars, typically weigh between 35 and 55 pounds. They offer multiple grip options, promoting shoulder health and exercise variation.
Tricep Bar
A tricep bar usually weighs around 22 pounds (10 kg). As the name suggests, they’re used primarily for tricep extensions, but they’re also good for hammer curls.
Smith Machine Bar
The bar on a Smith machine can vary quite a bit, weighing anywhere from 15 to 55 pounds, though most tend to be in the 25- to 35-pound range. Gary points out that Smith machines remove the need for stabilization, which can give you a false sense of security when you’re lifting.
Why knowing the bar’s weight matters
When you’re calculating the total weight you’re lifting – whether it’s for bench presses, squats, deadlifts, or other exercises – you always need to include the weight of the barbell itself. It’s easy to overlook, but it’s crucial for a few reasons.
First, accurate tracking is essential for progressive overload. Progressive overload is the gradual increase of stress placed upon the body during exercise. In strength training, it’s how you get stronger! Knowing the precise weight you’re lifting each session allows you to incrementally increase the load over time, pushing your muscles to adapt and grow.
Second, consistent tracking ensures fair comparisons and avoids skewed results. If you’re comparing your progress week to week, or comparing your lifts to someone else’s, you need to be using the same baseline. Leaving out the barbell weight throws off the entire calculation.
Weight Plates and Collars
Weight plates typically come in sizes of 2.5, 5, 10, 15, 25, 35, and 45 pounds. You might even see 55-pound plates from time to time.
Olympic plates are designed to be dropped safely during Olympic lifts. “Olympic plates have a metal core with hard rubber coating on them so that you can safely drop the weight from various heights during Olympic lifts like cleans,” says Wickham.
Don’t forget to factor in the weight of the clips or collars that hold the plates in place. Metal clips add about 0.25 pounds, while locking collars can add around 2 pounds.
Checking Your Barbell’s Weight
It’s important to keep in mind that barbells aren’t all built the same. As fitness expert Jake Wickham says, “Depending on the brand, the bar at one gym may weigh a different amount than the bar at another, even if they’re the same type.”
So, how do you know for sure? Ask a trainer! They can usually tell you right away. Alternatively, look closely at the barbell itself. Many manufacturers stamp the weight directly onto the bar.
Once you know the weight, write it down in your workout log or app. That way, you’ll know exactly how much weight you’re really lifting.
In Closing
Knowing the weight of the barbell you’re using is essential for effective and, most importantly, safe weightlifting. Lifting blindly can lead to injury and hold you back from achieving your fitness goals.
Whether you’re using a standard, Olympic, or specialized barbell, keeping track of the weight and maintaining consistent form are crucial. So, pay attention to the type of bar you’re using, track your progress accurately, and focus on executing each lift with proper technique.
Armed with this knowledge, you’ll be well on your way to maximizing your training and achieving better results in the gym.