Strength training relies on progressive overload, which requires consistently increasing resistance over time. Accurately tracking the total weight lifted is necessary to ensure systematic progression and measure adaptation. When using a barbell, a common question is whether the weight of the bar itself contributes to the total load. Knowing the precise weight of all components is the first step toward creating an accurate training log.
The Standard Rule of Weight Calculation
The standard convention in strength sports is that the barbell’s weight is always included in the total load lifted. This rule is applied because the bar is an object the lifter must physically move against gravity, just like the weight plates. This standardization ensures consistency when measuring performance across different gyms and competitions.
Including the bar weight allows lifters to accurately compare their progress and provides a reliable metric for strength gains. Ignoring the bar would understate the actual mechanical stress and overall force production required to complete the lift. For example, a lift with one 45-pound plate on each side of a standard bar totals 135 pounds, not just 90 pounds.
Common Barbell Weights and Types
The most frequently encountered barbell is the Olympic or powerlifting bar, which typically weighs 45 pounds (20 kilograms). These bars are about seven feet long and have a shaft diameter of 28 or 29 millimeters. For women’s weightlifting, a standard bar is slightly shorter and thinner, weighing 35 pounds (15 kilograms) with a 25-millimeter diameter.
Specialty bars often have different base weights that must be confirmed. A hex bar, or trap bar, designed for deadlifts, often ranges between 35 and 65 pounds. Safety squat bars, identifiable by their padded yoke, are generally heavier, frequently weighing between 55 and 70 pounds. Always look for the weight stamp or label on specialty equipment, as their non-standard design prevents simple assumptions.
How to Calculate Total Weight Lifted
Calculating the total load is straightforward: the weight of the bar is added to the sum of all plates loaded onto its sleeves. The basic formula is Bar Weight + Total Plate Weight = Total Load. Since plates are loaded symmetrically, the simplest method is to sum the plates on one side, double that number, and then add the bar’s weight.
For example, placing a 45-pound plate and a 25-pound plate on each end of a 45-pound bar requires calculation in steps. The plates on one side total 70 pounds, which is doubled to 140 pounds for both sides. Adding the 45-pound bar yields a total lift of 185 pounds. Using common plate denominations allows for precise incremental increases necessary for continued progression.
Exceptions to the Standard Calculation
The bar weight rule applies primarily to free barbells. Fixed-weight items, such as dumbbells, kettlebells, and pre-loaded barbells, have their total weight clearly printed on the equipment. In these cases, no separate calculation is necessary, as the marked number represents the full load.
Resistance machines are also exceptions, particularly cable machines and the Smith machine. The weight stated on a cable machine’s plate stack refers only to the plates being moved, not the total resistance, which is affected by pulley ratios. The Smith machine uses a bar fixed to vertical rails and often employs a counterbalance system. This system reduces the bar’s actual effective weight to a minimal amount, sometimes 6 to 15 pounds, or even zero. For these devices, consult the machine’s label or gym staff to understand the true resistance being generated.