Recent studies have shown that many people are now prioritizing fitness activities, and so there is an evolution of various techniques and workouts with each having its own set of benefits.
Of all the workouts and exercises, the Barbell has become one of the most preferred technique when compared to any other available technique.
Though, it is not simple like you may think, it comes with great advantages. That is the reason most people love to execute ‘Barbell deadlift.’
To do the barbell deadlift, it is not necessary to hit the gym for sure. It will be enough if you are well-versed with all the required instructions and tips for this exercise.
Here, in barbell approach, there is always a need to know the exact weights of the barbell.
This is very important because the weight helps you determine the total number of heavyweight lifted.
Also, it is important to determine the time for the exercise. Every weight differs from each other. When taken a lesser weight or a basic weight, you will have to do the exercise for a longer period than normal.
Likewise, the period also keeps changing or differing from one weight to another. It is always a sincere advice to all the beginners and the newbie to start off with basic or the standard weights.
The one best thing that the beginners or a newbie can do is that they can start doing simple squats and exercises with the empty bar alone. Since the empty bar is not that heavy, it will help you get the basic warm-ups and let you stay fit and work hard. This will strengthen the core and will give shape to the abs.
Don’t rush to the heavier ones thinking that miracles will happen overnight!
Especially gaining the muscular body, abs, and the like — it’s never possible as it is not a five-finger exercise. The person needs to be continuously motivated and focused on the fitness goals.
Standard Barbell weight
Firstly, the term ‘STANDARD’ barbell weight is only used to differentiate the basic ones from that of the higher standard weights.
Now to get the exact idea of the weight of the barbell, you must make sure that both the bar and the weight plates are individually weighed. This simply enables accuracy when you perform the barbell deadlifts.
Usually, a standard bar (excluding the weight plates) weigh from around 45 pounds, the general ones. As you keep moving on, you will notice that the weights of the bars keep changing too. For instance, they mostly range from about 30 to 45 pounds.
It is also to be noted that the weights of the bars alone vary as per the length. So, while assessing the weight of the bar you need to make sure that you have considered the length of the bar at the same time.
Length fact of the barbell
If you clearly notice each of the barbells at the gym, you will likely discover that each of the barbells vastly varies from each other on the grounds of:
- Length of the bar
- The thickness of the bar
- Weight plates
- Women bars
- Men bars
So, you will have to look at all these aspects and start calculating the weights. The length matters. Beginners don’t opt for too lengthy and thick bars. You may end up finding it difficult to lift them.
This will be a bad sign because you may end up with the wrong posture and might lose the confidence and motivation you acquired.
Types of Barbells
We are sure you are aware of the various type of barbell that is available in the market. If you don’t, no worries just read ahead.
Here are the popular ones:
- Olympic barbell
- Swiss barbell
- Standard barbell
- Safety squat bars
- Curl bars
- Trap bars, etc.
Other than the Standard and the Olympic Barbells, the others look different from each other. While some are made handy to weigh or hold them, the other has safety measure like the safety squat bars.
Among all these barbells, the Standard and the Olympic barbells are quite popular and in extensive use in comparison to others. At your gym, you will be instructed to practice with the ‘standard barbells’ initially.
The reason behind this is nothing but that the fact that the standard bars are light and easy for beginners.
The Weight of empty Barbells
By the term empty barbells, we mean to say about the bar alone without the weight plates on it.
The weight of the empty bars is usually 10 to 15 pounds. Beginners can make the best out of the empty bars. They can start their exercise sessions with the help of the empty bar.
The thickness of the bar
It is true that the thick bars are the best options if you really intend to lose weight or turn out to be muscular. But the fact is that the thick bars are sincerely not advisable to the beginners.
They might feel it quite tough and will not be able to properly lift the weight. So, it’s better to be with slightly thick bars, especially for the beginners.
The heavy or the thick bars are a perfect combo for people who aspire to be great athletes, sportsmen, or fitness freaks.
They would all love to deadlift with the heaviest barbells out of all that they have. Quite challenging, isn’t it?
The dimensions of the thin bars
The thin bars usually are of dimensions ranging from 2.50 cm. The standard thick bars are about 3 cm in thickness. Choose the one that best suits your needs.
This is so because you alone are the one that has the capability to assess your need and set up targets.
Be wise enough while setting up fitness goals by bearing in mind that it can never be easy to accomplish or reach the goal. It is not a piece of cake. You need to have a lot of determination and dedication to the fitness exercises.
While adhering to your fitness plans, also remember that food plays a vital role in helping your body to stay fit. Say no to junk and welcome good food and good vibes.
Thin or thick bars – which is better?
Well, both are good in their own ways. But yes, there are some factors that will help you determine whether the thick or thin bars are better.
It will get quite difficult for you to deadlift with a heavy or thick bar. You can make way to overcome this difficulty by way of replacing it with a lighter or a thinner bar.
We think, by now you have got some of the concepts clear before performing the exercise.
Weight of the Plates
The best part about the barbell deadlift is that the weight of the bar can be customized as per your needs.
The customization can be done by either adding or removing the weights from the bar. If you are well-trained in deadlifts or weights, you can do it with all plates that weigh high. Caution only for the trained ones, pros, trainer etc.
On the other hand, if you’re a beginner or a newbie and you want to lose a few pounds — then you will be advised or instructed to go with the lightweight plates on the bar. With the lighters ones on the bar, the barbell deadlift will be easier and be motivating too.
The barbell lifts or exercises are beneficial since it strengthens the core muscles, lower back, delivers fantastic abs to you and a good posture to the body.
Above all, it is cost-effective to get your own set of barbells (Standard ones, provided).
You can start doing the deadlifts with lighter weights or simple squats too. Just be careful so you don’t hurt yourself in an attempt to do a deadlift. Understand the importance of doing the exercise only as instructed.
The one tip that will come handy for you while doing the barbell deadlift is to put your lower back or back flat with ease. Make sure to deeply inhale while lifting and exhale while bending to the floor. Just concentrate on your breath.
There is a lot more you can do with these weight plates alone. You can start your warm up by taking one heavyweight plate and start to warm up by way of different exercises. Do squats, bench press, and other simple exercises. That would be a great way for your warm-up session.
Usually, the warm-up is done with an empty hand or lightly weighted dumbbells. But you can also do it with the weight plates that go on to the barbell. It would be fun and innovative too.
The Olympic Barbells are heavier than that of the Standard barbells. Mostly used by the athletes and highly trained ones.
These Olympic barbells usually weigh 20 kg (men) and 15 kgs (women). So that means that the Olympic barbells are made individually for each gender. The weight of these depends and defer as per the weight plates put upon them.
With the Olympic barbells that weigh about 45 pounds, exercises like the squats, bench press, deadlifts, etc can be done. These exercises help you in building up a very muscular body, biceps, strengthen core muscles, etc. Overall results are greatly visible if you stick to the Olympic barbells.
The weight plates of the Olympic barbells usually range from half a pound to 10 pounds (basis) and 2.5 pounds to 100 pounds (heavier). Get them all since the Olympic bars cannot accommodate standard weights on.
The thing here is that the Standard barbells and the Olympic barbells slightly differ in their weights.
Ways to measure the weight of the Barbells
To have a track on your daily workout session, you will have to have a track or measure the exact weight of the barbells. This can be done in different ways.
First, you will need to know the exact weight of the bar. For this purpose, you can get help from the store where you are buying it or your instructor. With this, you will get to know about the weight.
Next, you need to know the weight of the plates. You can simply know the weight of the plates because it is inscribed on each of sides. After seeing the weight information on the plates – carefully place the weights that are equal on both sides of the bar.
Now your barbell is ready for you to do the deadlifts or the squats. Be careful of not placing wrong or an unequal number of weights on the bars. This is never advisable, and you may also end up hurting yourself.
Train with Barbells
I’m sure you’re excited about this already? But wait. It is time to train your entire body with the help of barbell. Here are the different exercises that you can do with the barbell by your side:
- Military press
- Bicep curls
- Front raise
- Wrist curls
- Calf raises. Etc.
With these exercises, you can power up your entire body. You can do them all at regular intervals of time during your day to day workout sessions.
There is no such compulsion that one must do them all to sport a great body. No compulsions! Choose the one that you will enjoy and the one that will take you near to your fitness goals. If you fail to get the desired results after the first attempt, don’t get disheartened.
Remember slow and steady wins the race. There is no hurry. Take a chill pill and do all the required exercises.
There you have it. The various weights of the Barbell, types, and how to weight it.
Whether you’re going to get a Barbell from the Sports shop or use the one at the gym, make sure you check the weight so you know exactly what you’re practicing with.
Also, at the gym, if you observe your friends practicing different exercises and warm-ups with the barbells, that could be of some motivation to you.
Maintain your pace while working with the barbells or else you will hurt yourself badly. We never intend to see you fall into the category of people that suffer gym injuries or risks.
Follow your instructor. Any difficulty while doing the exercise, let your trainer know as soon as possible.
Your trainer instructor has probably experienced the same issues in the past. So a kind advice can save you for years to come.