How Heavy Is an Olympic Barbell — and Why Does It Matter?

One of the most fundamental questions in strength training is how much weight are you starting with, before adding a weight plate. The answer sounds obvious, but there's a little more to the story of olympic bar weight than most people realise and if done incorrectly, can wreak havoc on the entire programme.

How Heavy Is an Olympic Barbell?

The standard weight for a men's olympic barbell is 20kg (or 44lb). This is the number that is used in competitive powerlifting and Olympic weightlifting, and has become the standard interpretation in gyms across the globe.

An Olympic barbell is not just a single spec, but a whole category and the weight of an Olympic bar depends on the variation you are using.

The reasons why weight matters. 

Olympic bar weight is not a random piece of data, but will actually impact your training in a few significant ways:

1) Correctly tracking the loads – If you are doing a 100kg squat but the bar is actually 15kg, you are loading 5kg more on each and every session. That difference adds up over the course of the month and can lead to incorrect programming.

2. Quick calculations in the middle of the set - most lifters will do the maths in their head as they go: "20kg bar + two 20s each side is 100kg. If your bar is not 20kg, that's a quick way to get it wrong, particularly at fatigue when it is needed.

3. Competition and PR legitimacy - If you're trying for a personal record or preparing for a meet, your home numbers should be the same as you will use on a certified competition bar. If you train on a bar that is not the correct or known weight, you may under or over train.

4. Programming for beginners vs. advanced lifters –  Coaches tend to begin training beginners with only the bar to learn the groove. If the bar is supposed to be 20kg but it is actually less, the athlete is not receiving the loading stimulus (or bar-speed feedback) that the programme is based on.

Olympic Barbell vs Standard Barbell?

There are more than just weight differences between a standard and Olympic barbell:

• Sleeve diameter: Olympic (bumper/iron) plates have a 50mm diameter hole into which Olympic bars fit. For smaller-holed plates, 1-inch (25mm) sleeves are normally used with standard bars.

• Rotation: Bushings or bearings that allow the sleeves of Olympic bars to rotate independently from the bar, which is necessary for Olympic lifts such as the clean and jerk and also beneficial for eliminating wrist strain in all lifts. Typical bars are typically stationary and do not rotate.

• Load capacity: Olympic bars are designed to accept much higher loads than standard bars (many bars can be 300kg+), which are then able to withstand much lighter loads before bending or snapping.

• Price and durability: The Olympic bars are more expensive but designed for serious, long term strength training. Standard bars are a low cost option and will work for light domestic functions but are not suitable for heavy duty applications.

When it comes to strength training, an Olympic barbell is almost always a worthwhile investment over a standard bar.

Conclusion

The exact weight of an olympic bar that you are training with is more important than most lifters realise and impacts on your load tracking, your plate maths, your competition prep and your programming accuracy. Prior to moving up to the next bar, find out if it's a 20kg men's bar, a 15kg women's bar or a lighter training bar. The one digit will alter all subsequent numbers.

Frequently Asked Questions

How heavy is an Olympic barbell?

The barbell used in the Olympic Games for men is 20kg (44lb.). This is the international standard which is used in weight lifting and powerlifting.

Is an Olympic barbell 20kg?

 Yes, the men's version is 20kg, but only for the full-sized, 7ft men's bar. Olympic barbell does not necessarily mean 20kg for everyone, women Olympic bars and technique bars are lighter.

What is the weight of the Olympic bar that is 7ft long?

 The standard height for men's competitions is 7ft (2.2m) and weighs 20kg (44lb) which is the Olympic bar.

Are all Olympic barbells 20kg?

No, only the normal men's 7ft bar is 20kg. Olympic bars for women are 15kg and technique or junior bars can be 10-15kg. Don't make assumptions, always check the specification.

What is the weight of the barbell in the Olympics for women?

 Women's Olympic barbell is 15kg (33lb), a bit shorter (2.01m) and a bit smaller (25mm) in diameter than the men's barbell to accommodate smaller women's hands and grip strength.