Gyms are confusing places when you first visit them. The machinery has its own rules and while seasoned lifters load on the plates beginning lifters feel nervous about asking simple questions. How much is that thing again?
It’s one of those inquiries. And it matter. After all, you don’t know what you’re capable of lifting if you dont know what the baseline weight are for the piece of equipment you’re using.
I think that’s where the confusion arises for most new lifter. They never learned standard weights at an early age. You either read about it online or saw someone do it and went from there.
But if you’re just starting out then you likely didnt know what to use. Knowing what your equipment weigh is just as important than knowing how to move through the movements. It establishes foundation of all your gym progressions.
Basics Of Squat Rack Bar Weights
Understanding Barbell Weights
Olympic barbells are the ones you’ll see most often. You’ve probably seen them: those long, beefy bars that seems to be in just about any decent gym and certainly in the homes of anyone who takes their lifting seriously. At 20 kilograms (or 45 pounds), they’re purposefully standardized so you can compare your strength from place to place.
That means if you squat 225 pounds on a bar at one gym, you know that’s what it would weigh at another. Why 45 pounds? It is heavy enough to give your lighter weights some real weight while still being light enough that new lifter can get a handle on their form.
Types of Gym Bars
However, not all bars is created equal. For instance, many home gyms will has a shorter and thinner bar that’s considerably lighter. Often referred to as junior bars or standard bars these typically weigh about 16 kilograms which is about 35 pounds.
Because they’re shorter than Olympic bars they fit better into smaller areas. The drawback are they lack standardization. You’ll find it’s far easier to squat 135 pounds on a 35 pound bar than it is to squat that same amount on a 45 pound one.
If you don’t factor this in, it can result in false confidence. The other option is women’s specific bars. Typically, these weigh around 15 kilograms or 35 pounds.
And they’ll be more compact with shorter diameter sleeves than regular bar. Everything is designed to match body proportions and average hand size. For those of us who have smaller hands a regular bar may not fit comfortabley due to its wider shaft and thicker knurling.
Choosing the Right Bar
Choosing a bar that matches your body can lead to better performance and lower injury rates. As much as it is about weight distribution, it is about comfort. These bars is tougher.
They are built to handle more weight. They’re also a bit longer and stiffer than regular Olympic bars. This is good because they allows for a wider stance during squats.
It also helps the bar absorbs some of the whip that occurs with super-heavy deadlifts. They weigh the same but feel different. The stiffer bar have less give when pulled on hard, giving you a firmer platform from which to attempt max efforts.
Heavy Duty Barbell Features
When you go down to your one-rep max this makes a difference. How much do they weigh? Knowing this will allow you to plan your progress correctly.
Plate Hole Sizes
When purchasing plates for your home rack you should of been certain they’re calibrated for either standard or olympic holes. Usually, a 35-pound bar fit a 1-inch hole, while a 45-pound bar fits a 2-inch hole. This results in ineffective workouts and a waste of money if you have mismatched equipment.
Verifying Equipment Specs
Before buying a rack or plates always look at the specs. This saves you from having to buy something that doesn’t fit your bar. If you don’t yet know your numbers, begin where you do.
Your home setup? Consult the manufacturer specs, or look at the product manual. Your local gym?
Most post them online or have them marked on the bars themselves. After you’ve locked down the base weight everything from there is a matter of exact math. No more guesswork; just measurement.
From here, you can track. But first, you must know the one thing that never changes: The bar is the base of the load, but it’s also the only part of it that remains unchanged. With this knowledge, you’ll be able to manage the rest.
It’s the starting point for all strength progress.
