Strength training is fantastic for burning calories and strengthening bones, but figuring out the weight can feel like a math problem. You need to know the barbell weight, factor in the weight plates, and maybe even those clips! So, before you start calculating, the crucial question is: how much does a weight bar actually weigh?
You’ll find different types of bars at the gym, each designed for specific purposes and with varying weights. Let’s break down the different types of barbells and their weights.
Types of Barbells at the Gym
Imagine trying to do a bicep curl with a 7-foot barbell – that’s why different types of barbells exist. Different sizes and shapes allow for varied and more efficient movements.
“Different types of barbells provide you with a different type of stimulus,” explains Grayson Wickham, P.T., D.P.T., C.S.C.S., founder of Movement Vault.
Consider deadlifting with a traditional barbell versus a trap or hex bar. With a traditional barbell deadlift, the bar is directly in front of your body, engaging your posterior chain (hamstrings and glutes). However, with a hex or trap bar deadlift, you’re inside the bar, centering the weight and primarily targeting your quads.
Different barbell options help diversify your movements and engage various muscle groups. Here’s a breakdown of different barbell weights:
:strip_icc()/barbell-exercise-140293133-45204bd5b80842c7a52894915e33a944.jpg “Standard barbell used for squats, deadlifts, rows, and overhead presses.”)
Various Barbell Weights
Note: Barbell weights can vary slightly depending on the brand. Check with a trainer to confirm the weight before loading plates.
Standard Barbells
The standard straight barbell weight is 45 pounds. It’s approximately 7 feet long and suitable for most lifts, including squats, deadlifts, bent-over rows, overhead presses, and even biceps curls.
Olympic Barbells
Similar to standard barbells, Olympic barbell weight is also 45 pounds and around 7 feet long. The key difference is the rotating sleeves (where weight plates are loaded), which allow for Olympic weightlifting movements like clean-and-jerks and snatches. The rotating sleeves enable easy barbell rotation during these complex movements. Olympic bars also typically have a slightly smaller diameter for better grip.
:strip_icc()/GettyImages-814288386-d571a436f968439fa184f9909d529730.jpg “Olympic barbell with rotating sleeves for weightlifting movements.”)
Women’s Barbells
Many gyms and CrossFit boxes offer 35-pound women’s bars. These are thinner, lighter, and slightly shorter (around 6.5 feet) versions of standard barbells. Both standard and Olympic versions exist. The smaller diameter makes them easier to grip for individuals with smaller hands. The lighter weight also makes exercises more accessible to beginners. Additionally, the reduced distance between weight plates provides more stability.
Trap or Hex Bars
Typically hexagonal with sleeves extending from the sides, trap or hex bars allow you to stand in the middle of the weight. They usually weigh between 35 and 65 pounds and can be used for deadlift variations, farmer carries, and trap shoulder shrugs.
:strip_icc()/GettyImages-922198234-a46799733a5044648f767f073380fa51.jpg “Hex bar for deadlift variations and farmer carries.”)
EZ Bars
EZ bars have a W-shape in the middle, usually weigh 20 to 40 pounds, and are shorter than standard barbells. They’re commonly used for biceps curls, triceps exercises (like skull-crushers), and rowing movements, allowing for grip variations to target different parts of a muscle group.
Triceps Bars
A smaller version of the multi-grip bar, triceps bars weigh between 20 and 40 pounds. They enable triceps exercises (like skull-crushers) with a narrow, neutral grip (palms facing each other), which effectively targets the triceps.
Safety Squat Bars
Consider the safety squat bar an advanced version of a standard barbell. Weighing 60 to 75 pounds, it features curved ends for better weight balance and padded bars that wrap around your shoulders. While intimidating, safety squat bars make back squats easier for those with shoulder mobility issues. The lower weight plate positioning also increases quad engagement during squats.
:strip_icc()/GettyImages-871461438-d5e1e39f2e2c44ffb59e941b00901237.jpg “Safety squat bar with curved ends and padded shoulder bars.”)
Swiss or Multi-Grip Bars
Swiss or multi-grip bars weigh between 35 and 55 pounds and resemble small metal ladders. They’re used to vary grip in upper-body exercises like bench presses, overhead presses, and rows.
Smith Machine Bars
The Smith machine features a barbell on a fixed path for exercises like bench presses, squats, lunges, and rows. Depending on the model, this barbell weight is 30 to 55 pounds. Since it moves on a fixed path, stabilizing muscles aren’t required, making it feel lighter. It’s a safe starting point for beginners.
What About Weight Clips and Locks?
Simple spring metal clips weigh about a quarter of a pound, while heavier plastic or metal locks (collars) can weigh closer to two pounds. If using light clips, don’t factor them in. If using heavier locks, consider them in your total weight.
Different Types of Weight Plates
Most gyms stock 2.5lb, 5lb, 10lb, 15lb, 25lb, 35lb, and 45lb weight plates. Powerlifting gyms and CrossFit boxes may also have 55-pound plates.
Traditional weight rooms have round metal plates, while CrossFit boxes and weightlifting gyms often stock colorful Olympic bumper plates, which have a metal core with a hard rubber coating for safe weight dropping during Olympic lifts. Dropping a barbell with traditional plates could damage the bar.
Understanding the weight of different barbells and plates is essential for effective and safe strength training. Remember to always double-check the weight and prioritize proper form.
