Curious about how much a barbell weighs?

The truth is, barbells come in all shapes, sizes, and weights — from just 3 pounds to over 350 pounds. Whether you’re a beginner, a casual lifter, or training for competition, there’s a perfect barbell for your workout.

In this guide, we’ll break down everything you need to know: standard barbell weight, Olympic vs. standard barbells, specialized types, and the best barbell exercises for every muscle group.

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How Much Does a Standard Barbell Weigh?

According to certified personal trainer John Wolf, there’s no single “standard” barbell.

• Some weigh as little as 3 pounds, often made for kids.
• Beginner or home-use barbells usually weigh 10–20 pounds.
• On the lower end, they might only hold 25 pounds, while stronger models can support up to 350 pounds.

So, while the word “standard” gets thrown around, the actual numbers can vary a lot.

What’s the Normal Barbell Size?

Barbells for home and general training usually measure:

• Length: 4–6 feet
• Collars: Fixed, 1-inch diameter to hold plates in place

This makes them easy to handle for most lifters.

Olympic vs. Standard Barbells

Olympic barbells are built for competition. They have strict sizing rules and are designed to handle more weight.

Wolf explains the differences:

• Olympic Barbell: 7 ft long, 45 lbs (20 kg)
• Women’s Olympic Barbell: 6.5 ft long, 33 lbs (15 kg)
• Junior Olympic Barbell: 5.5 ft long, 22 lbs (10 kg)

These barbells also:

• Hold 1,000+ pounds in loading capacity
• Feature 2-inch rotating collars for smoother lifts

Olympic bars aren’t “better” than standard ones, but they’re ideal for competitive or advanced lifters who push heavy weight.

Different Types of Barbells

Beyond the basics, there are specialized barbells designed for unique training needs:

• Powerlifting Bar: Stiffer, longer, with top loading capacity. Standard size is ~7 ft, weighing 44 lbs.
• Trap/Hex Bar: Hexagonal frame lets you stand inside for safer deadlifts. Dimensions vary.
• Safety Bar: Padded design sits across shoulders for safer back squats. Sizes differ by brand.
• Cambered Bar: Plates sit 14 inches lower, adding swing and instability for advanced squat training.
• Swiss Bar: Multi-grip handles for varied pressing and curling angles. Great for joint comfort.
• Curling (EZ) Bar: Wavy shape reduces wrist strain for curls. No fixed standard size.

Best Barbell Exercises for Each Muscle Group

Back: Deadlift

The king of barbell moves. Works your back, glutes, hamstrings, and quads.

How to do it:

• Stand with feet shoulder-width apart.
• Hinge at hips, grip bar with palms facing you.
• Push through heels, straighten knees, and lift bar to hip level.
• Squeeze glutes at the top, then lower with control.

Chest: Bench Press

Classic upper-body builder for chest, shoulders, and triceps.

How to do it:

• Lie flat on a bench, grip bar above chest.
• Lower bar to just above chest.
• Push back up, keeping core tight and feet planted.
• Always train with a spotter if possible.

Shoulders: Overhead Press

A must for sculpted shoulders and strong arms.

How to do it:

• Hold bar at chest level with palms forward.
• Press bar straight overhead.
• Lower back to starting position.
• Option: Perform seated for more stability.

Arms: Barbell Curl

Simple, effective move for biceps definition.

How to do it:

• Hold bar at waist level, palms up.
• Curl bar toward chest, keeping upper arms steady.
• Slowly lower back down.

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Lower Body: Back Squat

Build explosive lower-body strength and power.

How to do it:

• Rest bar across upper back (not neck).
• Feet slightly wider than hips.
• Lower into a squat until thighs are parallel to floor.
• Push through feet to stand tall with power.

Takeaway

There’s no single “standard” barbell. Most beginners start with bars that are 5–6 feet long and weigh around 20 pounds. For serious lifters, Olympic bars offer consistency, durability, and higher weight capacity.

Specialized barbells can make certain exercises safer or more effective — like squats with a safety bar or curls with an EZ bar.

Whatever barbell you choose, the best move is to work with a certified trainer. They’ll help you lift safely, target the right muscles, and build a program that fits your goals.