Buzz
When you begin using a barbell, the first task is to add weight plates onto it. In some gyms, there's just one type of bar that weighs 45 pounds, and that's all you need to know. However, gyms often feature various bars with different shapes and weights, and this can get a bit confusing.
Inspect the Ends of the Bar
If you're unsure about the type or weight of a bar, always check the ends. Often, you'll find a label showing the bar’s brand, description, and weight. For instance, this bar has an endcap that reads “The Rogue Ohio Deadlift Bar. 27mm. 20kg.” This tells you it weighs 44 pounds (20kg) and has a 27mm handle, which is slightly thinner than a standard power bar. Problem solved!
On many bars, all you'll find at the ends is a rusty bolt. If the bar measures seven feet, it likely weighs 44 or 45 pounds. But if you're doubtful, don't rely on guesses. I've heard people say, 'Oh yeah, that one's 55 pounds,' when referring to both a regular 45-pound bar and a hefty 69-pound trap bar.
There’s an easy way to determine the weight of any bar: simply weigh it. Most gyms have a bathroom scale available, so you can weigh yourself holding the barbell, then weigh yourself without it and subtract your own weight. (If hauling it to the scale is tricky, ask the front desk for assistance. They may know the bar's weight or help you lift it onto the scale.)
That being said, here are the most common bars you’re likely to encounter:
Standard 44- and 45-pound Bars
These are a group of similar bars, and I'm grouping them together since they share similar size and weight, making them suitable for many lifts. Some weigh 44 pounds (because that's the standard weight in international competitions, as 20 kilograms is the standard), and others weigh 45 pounds (which is the common weight in the U.S.). Honestly, the difference doesn’t matter much. A 20-kilogram bar with two 45-pound plates technically weighs 134 pounds, but everyone in the gym will say it's 135 pounds, so just go with it.
The 45(ish) pound bars are the most commonly found in gyms. They measure seven feet in length, with the gripping section about an inch in diameter and the sleeves for weight plates about two inches wide. These are often referred to as "Olympic" bars to differentiate them from the older "standard" bars, which are still available for home gyms. (Ironically, the "standard" bars with their one-inch sleeves are no longer the norm, but the name remains.)
Within this category, you'll encounter several variations of the 44- and 45-pound bars:
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Men’s Olympic bars weigh 20kg (roughly 44 pounds) and are 7.2 feet long. The collars (the wider end parts) rotate smoothly. When loaded with weight, the bar tends to be 'whippy,' meaning it flexes or bounces easily. These are built for the Olympic lifts, snatch and clean and jerk, but they can be used for any type of lift, which is why you'll find them in gyms where Olympic lifts aren’t performed.
Power bars, used for exercises like squats, bench presses, and deadlifts, are the same size and shape as men’s Olympic bars. They’re typically stiffer (less whippy), and the collars may not spin as easily. If they don’t weigh 44 pounds, they usually weigh 45.
Deadlift bars might be slightly longer than a power bar, thinner, and more flexible. These are generally still 45 pounds.
Squat bars are more unpredictable. In most squat racks, you'll find a regular power bar. However, some gyms use specialized squat bars that are thicker and stiffer, and they can weigh 50 pounds or even 55 pounds or more.
Women’s Olympic Bars
Women’s bars are lighter and slightly thinner compared to men’s Olympic bars, but they are also significantly shorter—about eight inches less in length. These bars weigh 15kg, or 33 pounds.
Women’s Olympic bars are designed for women to use during the snatch and clean and jerk in competitions. They offer two key benefits over men’s bars (for an average-sized woman):
They are narrower, making them easier to grip, especially when using the hook grip common in Olympic lifting.
They are more flexible, meaning they require less weight to bend and bounce. This flexibility is useful in Olympic lifting (for instance, when the bounce assists in standing up from a clean), but has little significance in other lifts.
Since these bars are specialized for Olympic lifting, you're most likely to find them in Olympic weightlifting gyms or CrossFit gyms (and other functional fitness facilities). They're not commonly seen in typical commercial gyms.
Training Bars and Curl Bars
These bars are generally lighter and may be smaller than the ones discussed earlier. In Olympic weightlifting, training bars (often 5kg or 10kg, equivalent to 11 or 22 pounds) are available to help you work with a lighter load if you’re not quite ready for a full-sized bar. They may have the same dimensions as a women's Olympic bar and are commonly used by children learning the lifts. You’re not likely to find these outside of Olympic weightlifting gyms, but it's always possible. These bars will have clear markings on the endcap and typically shouldn't be loaded with more than 50 pounds in total.
Curl bars are far more common in general-purpose gyms and, as the name suggests, are smaller, shorter bars intended for exercises like bicep curls and other movements that don’t require a full-sized bar. In my gym, they aren’t stored with the regular bars but are instead kept near the dumbbell racks. Curl bars typically weigh 25 pounds, though this isn't always guaranteed. It’s a good idea to check for a label or weigh them for confirmation.
EZ-Curl Bars
These are the twisty ones. Like curl bars, they're used for exercises that typically involve lighter weights. Their handles are designed to let you choose the wrist position that feels most comfortable. These bars usually weigh 25 pounds or less, and this one weighs 15 pounds.
Trap Bars and Other Unconventional Shapes
There are numerous other types of bars available, featuring unique shapes and different weights. One example is the trap bar (also known as the hex bar), a large hexagon that you stand inside. It's mainly used for trap bar deadlifts, where your hands are placed at your sides, eliminating the need to worry about the bar hitting your shins. While many trap bars weigh 45 pounds, some can be lighter or heavier depending on the design.
Another option is the football bar, also known as the Swiss bar or multi-grip bar. These are designed to allow a neutral grip for exercises like the bench press or other pressing movements. Some are 45 pounds, though that's not always the case. You might also come across safety squat bars, cambered bars, and other specialty types, depending on the gym you’re at. Since these unique bars aren't standardized, their weight often depends on the exact specifications used by the manufacturer, so it’s always a good idea to weigh it yourself if you're unsure.
