How Much Does a Bench Press Bar Weigh in KG?

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Olympic Weightlifting Bars Weight

Olympic weightlifting bars are different than standard Olympic bars. An Olympic bar can refer to any barbell that can handle 2″ Olympic plates, such as a power bar, multipurpose bar, etc.

On the other hand, an Olympic weightlifting bar is a very specific type of barbell used in Weightlifting.

These tend to have bearings in the sleeves to allow for a much faster spin than bushing barbells provide.

The other main difference is that they usually come in men’s, women’s, technique, and kids’ variations. 

Here’s how you can tell which one is which, as well as how much each of them weighs.

Men’s Olympic Barbells

Men’s Olympic weightlifting bars have a 28mm shaft that allows for more whip while performing Olympic lifts.

They weigh 20kg or 45 lbs, just like a regular Olympic bar.

If you want one of the best Olympic Weightlifting bars, check out Rogues’ best IWF version.

Women’s Olympic Barbells

A women Olympic bar has a much smaller 25mm shaft and weighs around 15kg, or 35 lbs on average, perfect for female lifters’ hands.

If you want one of the best women’s bars, Rogue has a smaller IWF bar available too.

Technique Olympic Bars

Technique barbells are lighter-weight Olympic Weightlifting bars, typically constructed with aluminum.

These bars are designed for young and beginner lifters, warmups, rehab, and, as the name implies, technique practice.

Most of these barbells only have a tensile strength of around 42,000 PSI, so you shouldn’t load most of them up with weights over 50 lbs.

Kids bars usually weigh around 5 lbs, and typical technique barbells weigh between 15 and 45 lbs.


The choice for a barbell depends on a few factors: your training goals, experience level, and body anatomy. There are various barbells to choose from. We have looked at some bench press bars and their weights.

Finding the barbell that will yield the result you desire might be easy after reading this post.

You can transform your workouts using the recommended barbells. Your only task is to take action and work out your body the right way.



Safety Squat Bar

This is a specialty bar which normally has “arms” coming off the outside of the bar to hold onto. Its covered in a thick padding to allow the bar to rest comfortably on your shoulders and neck. If you have shoulder problems or experience pain when squatting, this is a good bar option for you. This bar also makes you use your gluteus, back, and hamstring muscles more, so it is great for upping your deadlift and squat strength.

Weight: 27-29.5 kg.

Other Bars

EZ Curl Bar

Most Olympic curl barbells weigh anywhere between 18-25 lbs, and the best ones can hold up to 300 lbs.

Compared to straight Olympic bars, the primary benefit of using this type of bar is doing curls and extensions.

The ergonomic handle keeps your wrists in a more natural position and allows you to train your arms better than a straight bar.

Plus, they don’t have to be super expensive, either!

Smith Machine Bar

Most people would not recommend using a smith machine if your goal is strength, and I agree with them.

For hypertrophy, though, there’s just more variation you can use to train each muscle group effectively.

But what we’re here for is how much different bars weigh.

A Smith Machine bar has 1 of 2 ways they are structured.

It either comes with a counterweight, or it’s practically free-floating.

If it is a counterweight, the industry average is around 15 lbs to ensure the bar doesn’t just glide away with no weight on it.

The free-floating smith machines are, on average, 45 lbs.

Regardless, I recommend tracking all of these barbells as 45 lbs as the barbell math is much easier.

As long as you track your progress from workout to workout, it really won’t matter much in the end.

Just pick one standard and stick with it.

Anything Else to Consider?

It’s always a good idea to find out how much the equipment you’re using weighs, as it will make it easier to keep track of your progress.

It goes without saying, but if you are consistently training with the same equipment, then you’ll be able to know exactly how much you are lifting during each session.

If you’re not sure how much your EZ Bar or Olympic Barbell weighs – and there are no scales in sight – then it may be worth asking one of the gym staff, so you can take the weight of the bar into account for future sessions.

As always, you should speak to a certified professional before thinking about making any changes to your workout routine or diet.

About The Author

Amanda Parker
Amanda Parker

Amanda Parker has a passion for competing and coaching in both powerlifting and weightlifting. She uses her knowledge from her Kinesiology Degree, CSCS, and Precision Nutrition certification to coach athletes and lifestyle clients for performance in training and nutrition. Connect with her on Instagram.

Curl Bar

This bar is made to let you do a comfortable and safe bicep curl by letting your wrists pronate. A curl bar can also be used for triceps extension exercises. Curl bars are normally shorter and are stored in stands.

Weight: 6.8 kg.

Does it Have an End Cap?

You might be fortunate, and the barbell has a weight-labeled end cap like this.

The Rogue Ohio Bar with weight markings on the end
The Rogue Ohio Bar with weight markings on the end caps

Easy peazy, 20kg = 44lb.

Only a decent quality barbell includes an end cap like this, and you can be sure that it weighs exactly what it says, within an ounce. The sleeve length is machined down to be calibrated to the correct weight in these cases.

How Much Weight Should a Beginner Bench Press?

Starting as a beginner, the bench press weight will differ for everyone, male or female. If you’ve never done this exercise before or used a weight bench, there’s really only one way to start out. That’s with the bar itself, with no weight on it.

No need to feel embarrassed lifting just the weight of the bench press bar. Even advanced lifters will lift the bar alone for a rep or two to get in the groove before adding weight.

You’re not going to the gym to show off how strong you are. You’re going to the gym to lift weights and get stronger. 

Performing bench press with dumbbells
Performing bench press with dumbbells

Don’t forget, the bar by itself weighs at least 44-45 pounds. You may find that once you start performing the bench press, even the bar alone is too heavy for you.

If this is the case, then you should find a smaller and lighter bar or use dumbbells instead. If you’re working out at home, you could also grab a lighter “bar” to practice bench press form:

  • A broomstick
  • Mop handle
  • Long PVC pipe or wooden dowel

While these objects are only a few pounds, they can get you ready to lift a standard bench press bar. Plus, you can do this at home with no one around, just you and a mirror or camera to check form.

Once you’re able to lift over 50 pounds (45-pound bar plus a 2.5-pound weight on each end), you’re ready for the bar.

Even if the empty bar feels light to you, it’s still a good idea to start out lifting just the bar. This way, you can focus on form and technique before you add any weight. There’s no point in lifting heavy if you can’t do it properly.

Creating a Home Gym

If you’re putting together a home gym and want to add a weight bench, it doesn’t have to break the bank. You can find a standard weight bench press bar set for sale from Walmart with similar quality as a gym like Planet Fitness.

Unless you’re an experienced lifter, you should never use a bench bar without a spotter. There are too many ways to get injured and if there’s no one there, it could get serious fast.

A spotter can help you safely increase your bench press weight without worry. They can also study your form to ensure you’re lifting properly. While you’re focused on your form, a spotter can keep track of your reps and sets.

If you don’t have a spotter, you can use a power rack instead. This stationary rack will keep your form in check and keep you out of the danger zone.

Don’t have a power rack? Try one of these methods instead:

  • Leave the clips off the bar to allow the weight to slide off one side and then the other when you tilt the bar.
  • Roll the bar down your body until it’s over your legs. Then sit up and pick up the bar.

Either of these methods can be dangerous, especially for beginners, so use them with extreme caution. We still recommend using a spotter or trying out dumbbells or kettlebells instead of the barbell.

Bench Press Bar Weight in KG and Pounds

Bench Press Bars may vary a little bit in weight, but generally speaking they do fit into one main range.

A standard Olympic Barbell (also known as the Bench Press Bar) weighs 20.4kg or 45 pounds. Remember that adding locks or weight plates to the bar will increase the overall total weight.

A standard Olympic Barbell is usually around 213cm or seven feet in width.

As always, it’s important to know the weight of the equipment you’re using, as if you switch gyms, it means you can be consistent with your weight training.

It’s also worth noting that when somebody says that they can bench press 80kg – they are usually including the weight of the bar in that. So bench pressing 80kg would actually be an Olympic Barbell with added weight of 60kg (30kg plates on each side).

What About Weight Clips and Locks?

If you're wondering just how much the clip or lock you use to secure your weight plates on your barbell weighs, well, it depends. The simple springy metal clips you'll find at many gyms weigh just about a quarter of a pound, while heftier plastic or thick metal locks (also known as collars), can weigh closer to two pounds, according to Wickham.

If you're using light metal clips, don't worry about factoring them into your total weight. If you're using heavier metal locks or collars, though, you might as well give yourself credit for those few extra pounds.

Put it On a Scale

If it comes down to it and you’ve got to know what the exact weight is, find out for sure.

Balance it on a gym scale or bathroom scale and find out for sure. Sure, you might get looks at the gym, but who cares. You’re gaining valuable information. You might even be able to sneak it into the locker room if that’s where the only scale is.

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