The standard Olympic bench press bar weighs 45 pounds (20 kilograms). This is the industry standard in nearly all commercial gyms and official competitions. However, not all bench press bars weigh the same—there are several types, each with its own specifications.
Knowing the correct weight of your bench press bar is essential for accurately tracking your lifts, staying safe, and making real progress in your strength training. Whether you’re a beginner or experienced lifter, understanding bench press bar weights ensures you’re lifting exactly what you intend.
In this comprehensive guide, you’ll learn:
- The exact weight of every common bench press bar type
- Key differences between Olympic, women’s, standard, and specialty bars
- How to check your bar’s weight in your gym
- Why these differences matter for your workout goals
Official source:
USA Powerlifting Equipment Standards
Types of Bench Press Bars & Their Weights
Standard Olympic Bench Press Bar (Men’s)
The Olympic bench press bar weighs 45 pounds (20 kg) and is about 7 feet (2.2 meters) long. This is the barbell you’ll see in almost all commercial gyms and competitions. It features a 28 mm shaft diameter, rotating sleeves for smooth lifts, and is designed to hold heavy loads.
- Weight: 45 lb (20 kg)
- Length: 7 ft (2.2 m)
- Diameter: 28 mm shaft
Women’s Olympic Bench Press Bar
Women’s Olympic bars are lighter, weighing 33 pounds (15 kg), and slightly shorter. These bars feature a thinner 25 mm diameter for a better grip and are about 6.5 feet (2 meters) long. They’re popular in female weightlifting competitions and among anyone who prefers a smaller grip.
- Weight: 33 lb (15 kg)
- Length: 6.6 ft (2 m)
- Diameter: 25 mm
Source: Gunsmith Fitness (2024)
Standard / Home Gym Bench Press Bars
Standard bars found in home gyms or budget setups usually weigh 25–35 pounds (11–16 kg). They are often shorter (5–6 ft) and have a smaller diameter (~1 inch / 25 mm), making them easier to handle for beginners or those with limited space.
- Weight: 25–35 lb (11–16 kg)
- Length: 5–6 ft (1.5–1.8 m)
Note: These are NOT Olympic spec, so always check your bar before adding plates!
Specialty & Training Bars
- Technique Bars: 15–25 lb (6.8–11 kg)
Used for beginners learning proper form or for lighter rehab work. - EZ Curl Bars: 15–25 lb (6.8–11 kg)
Not used for bench press, but often confused with standard bars. - Power Bars: 45 lb (20 kg), but some specialty bars can be heavier (up to 55–65 lb / 25–30 kg)
Designed to be stiffer and hold more weight. - Smith Machine Bars: 15–35 lb (7–16 kg), but can feel lighter due to counterbalancing mechanisms.
Always ask your gym staff or check the machine sticker for the true weight.
Bench Press Bar Weights Table
| Bar Type | Weight | Typical Use |
|---|---|---|
| Men’s Olympic Bench Bar | 45 lb (20 kg) | Gyms, competitions |
| Women’s Olympic Bench Bar | 33 lb (15 kg) | Female lifters |
| Standard/Home Gym Bar | 25–35 lb (11–16 kg) | Home, light commercial |
| Technique/Training Bar | 15–25 lb (6.8–11 kg) | Beginners, rehab |
| EZ Curl Bar | 15–25 lb (6.8–11 kg) | Arm exercises |
| Smith Machine Bar | 15–35 lb (7–16 kg) | Guided machines |
Why Is Bench Press Bar Weight Important?
Using the wrong bar weight can throw off your total lift and hinder progress. For example, if you assume every bar is 45 lb but your home gym bar is actually 30 lb, you’ll miscalculate your training volume and progression.
Key reasons to know your bar weight:
- Prevents training errors and plate math mistakes
- Ensures accurate personal records (PRs)
- Crucial for entering competitions or comparing with others
- Enhances safety and performance
How to Check Your Bar Weight
- Ask gym staff: They know the equipment specs.
- Check manufacturer markings: Most bars have the weight stamped at the end.
- Weigh it yourself: Use a bathroom scale—place the bar, subtract your body weight.
- Official rulebooks:
Refer to
USA Powerlifting Technical Rules
for competition standards.
Frequently Asked Questions
Do all bench press bars weigh 45 pounds?
No. Only standard men’s Olympic bars weigh 45 lb. Women’s, standard, and specialty bars can weigh 15–35 lb. Always verify your specific bar.
How heavy is a Smith machine bar?
Most Smith machine bars weigh 15–35 lb and may feel lighter due to built-in counterweights.
Is the bar weight included when calculating total lift?
Yes, always include the bar weight in your total bench press calculation.
Conclusion
Knowing exactly how much your bench press bar weighs is crucial for safe, effective strength training. Take a minute to check your bar before each workout for accurate tracking and progress.