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You may be surprised at how much you can gain simply by hoisting a barbell in the air in strength training. We all know that the barbell, as a longer version of the dumbbell, is often used for free weight training and competitive sports, such as powerlifting, Olympic weightlifting, and CrossFit.
Now that you know why you'd want to use barbells, you might be wondering how heavy a barbell is. That leads to our topic today.
In this guide, we’ll walk through the typical weights and uses of Olympic barbells, EZ curl bars, hex (trap) bars, and safety squat bars so you can always log your training accurately—no matter which bar you’re lifting or where you’re training.
How much does an Olympic barbell weigh?
Knowing how much you’re lifting is quite important, especially when you are using more than one bar or exercising at different locations. It is crucial for you to know the weight you’re lifting. This article will unveil the weight and functions of different types of barbells, which may be of some help for you to select the right bar.
Standard bar vs. Olympic bar
Standard barbells are about 5 to 6 feet long and weigh between 15 to 25 lbs. Regular barbells often have a load capacity of 100 to 200 lbs.
A standard men’s Olympic bar weighs 20kg (about 44 lbs) and is typically 7.2 ft long. The Olympic bar is designed to meet the IWF (International Weightlifting Federation) competition criteria. It has more aggressive knurling since both the clean & jerk and snatch require an athlete to have a strong grip. The center knurling is often smooth, so there’s not a hard catch on the neck during the clean & jerk, front squat, and clean variations.
The rotation is another reason why some prefer an Olympic bar. Since the sleeves rotate, the amount of torque produced by the plates is reduced, resulting in a more stable grip and less stress on your wrists and elbows. This is especially important when performing fast movements like the clean & jerk and snatch, where the barbell must rotate quickly. It's also useful for exercises like squats and deadlifts where your grip needs to rotate slightly.
For men, the standard barbell weighs in at 44 lbs, while for women, it only weighs 33 lbs. The Olympic bar is designed for weightlifting purposes. If you’re a weightlifting athlete or train a heavy weightlifting style, you'll want to invest in an Olympic bar.
Lighter training or “technique” bars usually range from 5–15 kg (11–33 lbs). They’re useful when you’re learning the Olympic lifts, dialing in mobility, or coming back from an injury and don’t yet need a full 20 kg bar.
To see how the most common bar types compare at a glance, use the quick reference table below:
Bar type comparison chart
| Bar type | Typical weight (kg/lb) | Typical length | Sleeve diameter | Typical use | Best for |
|---|---|---|---|---|---|
| Men’s Olympic barbell | 20 kg / 44 lbs | ~7.2 ft / 2200 mm | 50 mm / 2" | Olympic lifts, squats, presses, deadlifts | General strength, Olympic lifting, powerlifting |
| Women’s Olympic barbell | 15 kg / 33 lbs | ~6.6–6.9 ft / 2010–2100 mm | 50 mm / 2" | Olympic lifts, general strength training | Lifters with smaller frames or hands, women’s competition standards |
| Technique / training bar | 5–15 kg / 11–33 lbs | 5–7 ft | 28 mm shaft / 50 mm sleeves | Learning barbell patterns, youth and rehab training | Beginners, youth lifters, technique-focused sessions |
| EZ curl bar | 4.5–18 kg / 10–40 lbs | ~47–52" | 1" or 2" | Curls, triceps work, light rows | Arm isolation work, lifters with wrist or elbow discomfort |
| Hex (trap) bar | 16–29 kg / 35–65 lbs | ~5–6 ft overall footprint | 50 mm / 2" | Deadlifts, shrugs, loaded carries | Back-friendly deadlifts, athletes and beginners learning the hip hinge |
| Safety squat bar | 20–30 kg / 44–66 lbs | ~7–8 ft | 50 mm / 2" | Squats, good mornings, lunges | Lifters with shoulder issues, heavier squat work with better torso posture |
In our coaching work with home gym lifters, we usually start them on a 20 kg Olympic bar once they can move a lighter technique bar with perfect form—this keeps progress measurable while staying joint-friendly.
Example: The RitFit 7 ft Olympic Barbell Bar weighs about 44 lbs (20 kg) and is available in 500 lb, 700 lb, and 1000 lb capacity options, giving beginners and advanced lifters a durable bar that matches their strength level.
Bar Weight: 40 ± 3 lbs
Weight Capacity: 500, 700, 1000 lbs
"The Olympic bar is of excellent quality. Great balance and perfect for my entire exercise routine."
How much does an EZ curl bar weigh?
The EZ curl bar, which has a W-like shape in the middle, usually weighs around 10 to 40 lbs, much shorter and lighter than a standard barbell. The EZ curl bar is a weightlifting bar variation typically used for biceps curls, triceps workouts, and rowing movements to work smaller muscle groups. It’s ideal for those who lack wrist mobility or suffer pain when performing the straight bar curl.
Because of its angled grips, an EZ curl bar lets you keep your wrists in a more neutral position. That small change can make curls, extensions, and pressing movements far more comfortable if straight bars tend to cause forearm, elbow, or wrist pain.
Example: The RitFit EZ curl bar weighs about 17.5 lbs with a 350 lb weight capacity, so you get a compact, wrist-friendly bar that still feels rock solid when you load it up for heavy curls, skull crushers, or close-grip presses.
Bar Weight: 17.5 lbs
Weight Capacity: 350 lbs
"Great knurling, good angles, smooth bearings. Highly recommend!"
"Bar weight is good. Grip is good. I've used it a lot since I got it and haven't had a problem."
How much does a hex bar weigh?
The hex bar, also known as a trap bar, typically ranges from 35 to 65 lbs. The bar is shaped like a hexagon with two weight sleeves on both sides, allowing users to lift in the middle of the weight. It is mainly used for squats, deadlift variations, farmer carries, and shrugs.
The hexagon is welded in the center with two handles, allowing you to stand in the middle and pick up the bar by the handles, which provides a linear bar path and keeps the weight centered with the body’s mid-line during lifts. That means the weight is closer to one’s center of gravity, and the bar puts less shear force on the lumbar spine, thus reducing pressure on your lower back and targeting your quadriceps.
For many home gym lifters, the hex bar deadlift becomes their primary hinge movement. Standing inside the bar keeps the load closer to your center of mass, which often helps maintain a neutral spine and makes it easier to learn solid deadlift form than with a straight bar.
If you are tired of trap bars that max out at only 500 lbs, the RitFit Olympic hex (trap) bar offers a generous 750 lb weight capacity so you can keep progressing safely as your deadlift grows.
Bar Weight: 47 lbs
Weight Capacity: 750 lbs
Bar Weight: 47 lbs
Weight Capacity: 750 lbs
"Exactly as described. Packaged well. The knurling is great and provides an excellent grip."
How much does a safety squat bar weigh?
You’ll need a durable bar that can maintain its integrity when you want to squat a few hundred pounds. The average squat barbell weighs around 44 lbs. Compared to the traditional back squat, using a safety squat bar enables you to increase your maximum working weight. A safety squat bar can alleviate shoulder strain, and you won’t have to worry it will bend when using heavier plates.
Unlike a straight bar, the safety squat bar’s padded yoke and forward-facing handles let you load your legs heavily without cranking your shoulders into extreme external rotation—something many older, taller, or desk-bound lifters really appreciate.
Example: RitFit’s safety squat bar weighs about 43.5 lbs with a 700 lb tested capacity, so you can confidently push heavy sets of squats or good mornings while keeping your upper body relaxed and supported.
Bar Weight: 43.5 lbs
Weight Capacity: 700 lbs
Which bar should you choose for your home gym?
If you’re still unsure which bar belongs in your rack, use this simple decision guide:
- If you want just one bar for your home gym, choose a 7 ft, 20 kg Olympic bar. It works for squats, presses, deadlifts, and most accessory movements, and it’s the easiest reference point for tracking the total weight on the bar.
- If your wrists or elbows get irritated by straight bars, add an EZ curl bar. It lets you train biceps and triceps hard while keeping your joints in a more natural, pain-free position.
- If you want a more back-friendly deadlift, or you coach beginners and athletes, invest in a hex (trap) bar. The centered load helps many lifters pull safely with confidence, even at heavier loads.
- If shoulder mobility is your limiting factor on squats, or you simply prefer a more upright torso, a safety squat bar lets you load your legs heavily without fighting your shoulders and elbows for position.
Many home gym owners eventually pair a standard Olympic bar with one specialty bar (hex, EZ curl, or safety squat) so they can rotate movements, protect their joints, and keep training variety high without cluttering their space with unnecessary equipment.
Lifting a barbell, for starters, can be a fast track to your fitness goals. RitFit presents various bars and plates for you to choose. Purchasing a quality barbell can be pricey. If you want to make it right the first time, click the link below to find some barbells you can trust when you load hundreds of pounds over your chest or back.
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