Buzz
The so-called “women’s bar”: Yes, it is a real type of barbell, but unless you’re involved in a very specific strength sport, you likely have some misunderstandings about what it actually is and why it exists. Is it just a downsized, overly stylized barbell? Or is it an essential tool for all women? Neither. Here's the truth behind it.
Standard bars aren’t 'men’s' bars
The barbell most commonly found in gyms weighs 20 kilograms (44 pounds, or sometimes 45), is about seven feet in length, and features a handle that’s roughly an inch thick—though the exact size can vary across models. Weights are loaded into a two-inch-thick sleeve at each end. This is typically referred to as an 'Olympic' bar, whether or not it adheres to the specific standards for Olympic-style weightlifting.
In powerlifting competitions and most gyms for recreational lifting or sport-related training, this type and size of bar is used by everyone, regardless of gender. When I participated in a powerlifting meet, there were three different bars—USPA uses a thicker 'squat bar' and a more flexible 'deadlift bar'—but these variations were meant for different lifts, not for different genders.
So, where exactly do people use a women’s bar? Only in one specific sport.
A women’s bar is used in Olympic weightlifting.
Remember Olympic weightlifting, the sport that includes the snatch and clean and jerk? (Here’s a refresher.) In this sport, there are separate divisions for men and women, and each division uses a different bar. The only other place I've encountered separate men's and women’s bars in regular use is at a Crossfit gym, which makes sense since Crossfit involves Olympic lifts.
The men’s bar is closely related to the general-purpose barbell we discussed earlier. It weighs 20 kilograms, is 2,200 millimeters long (about 7'3"), and the center part has a diameter of 28 millimeters, which is just over an inch.
The women’s bar, introduced in the late 1990s, is a bit smaller. It weighs 15 kilograms rather than 20, has a length of 2,010 millimeters (6'7"), and its center portion is just 25 millimeters in diameter—almost exactly one inch. The distance between the collars is the same as a men’s bar, so it fits onto a standard squat rack.
Why does the women’s bar exist?
The women’s bar exists for two main reasons: the diameter of the gripping area and how the bar behaves under load.
It's important to note that the lighter weight (15kg vs. 20kg) is not the reason for the women’s bar. There are lightweight training bars for beginners or children who struggle with a full-size bar, usually weighing five or 10 kilos, but once you’re capable of lifting a full-size bar, you transition to it. In contrast, a woman lifting over 300 pounds in competition is still using a 15kg women’s bar for the clean and jerk.
First, the thinner the bar, the easier it is to grip. Since weightlifting involves a hook grip, where the thumb is tucked beneath the fingers, a proper grip is essential. While the difference of three millimeters is slight, and most people can grip either bar fine, those with smaller hands will appreciate the thinner bar. More female competitors would be at a disadvantage if the same 28mm bar was used for everyone.
Next, there's how the bar bends when loaded, which is known as the 'whip.' When enough weight is added, the bar will bend. Sometimes, this isn’t desirable (think of the USPA’s extra-stiff squat bars), but in weightlifting, it is. Lifters can use the bending action to help bounce out of the bottom of a clean or initiate a jerk. If women used the men’s bar, many wouldn’t experience the same whip as the men. That’s why the women’s bar is designed to have more whip.
Women’s bars are uncommon outside of Olympic weightlifting gyms.
Now that you know what a women’s bar is, let's explore what it isn't.
If your gym has a bar that’s shorter and lighter than a full-size bar, but the thickness is the same and it doesn't bend much, that’s not a women’s bar. It’s more likely to be a straight curl bar (often weighing 25 pounds, though this can vary) or a 35-pound shorty bar like this one.
If your gym has a super light bar, that’s not a women’s bar either. It’s likely a technique bar. If you check the endcap and it reads '50 lbs,' this probably refers to its capacity, meaning it’s a 15-pound bar (or similar) that can be loaded up to 50 pounds in total. These bars are great for kids or adults who need something lightweight for warmups.
If your gym has a bar that resembles the size of a regular one but appears slightly thinner, it's likely not a women's bar. Instead, it’s probably a deadlift bar, which typically has a 27mm diameter at the center and is actually longer than a standard bar. Alternatively, your gym's regular bars could vary in thickness, such as having bars with 28mm or 29mm diameters.
Your gym might feature a women’s bar alongside other types, especially if weightlifters or Crossfitters occasionally train there.
When is the right time to use a women’s bar?
If you're training in Olympic weightlifting and planning to compete in the women’s division, it's essential to use a women’s bar. While a men’s bar will work fine, it's helpful to familiarize yourself with the specific type of bar you’ll use in competitions, as well as the distinct plate math that the women in your gym are accustomed to. For instance, to load 60 kilograms, you'd need blue 20kg plates on a men's bar, or blues plus small reds (2.5 kg each) on a women’s bar. (Competition collars are extra, but that's a whole other math topic.)
If you're looking for a shorter bar due to limited space in your home gym, consider one of the compact bars I mentioned; Rogue’s bar, for example, is only 69 inches long, compared to 79 inches for a women’s bar and 87 inches for a standard men’s Olympic or power bar. Just keep in mind that these shorter bars may not fit on a standard rack.
The real reason comes down to this: If you're after a lighter, more flexible bar for deadlifts, opt for a deadlift bar. If your hands are on the smaller side and gripping a standard bar proves difficult, consider buying a pair of lifting straps and focus on improving your grip strength. The issue isn't with the bar; it's with your grip strength.
Speaking from personal experience, I initially struggled to hook grip a men's bar but had no trouble doing so on a women's bar when I began training at a weightlifting gym. Interestingly, when I returned to the men's bar, I found I could hook grip it just fine. It was easier to learn the technique on the smaller bar, but my hands were more than capable of handling both once I had the right technique. Feel free to experiment with a women's bar, but don't automatically assume that men's bars are unsuitable for casual lifters.
