How to Choose a Bench Press Bar Weight?

Even if you’re experienced in the gym, it doesn’t mean you’re experienced using the bench press. Many beginners don’t know the bench press bar weight and start much too high.

Some of the most common questions asked when getting started with the bench press:

• How much does a barbell weigh?
• How much weight should a beginner bench press?
• How much weight should I lift for my size?

Find out the answers to these questions and more to help you choose the right weight for the bench press. This information can also help you choose a bar weight for other barbell movements including the deadlift and overhead press.

First, let’s talk about the different barbell offerings, how much they weigh, and why it matters.

How Much Does a Barbell Weigh?

The type of barbell you use and how much it weighs will help determine how to choose your starting weight. 

The most-often used barbell is a standard bench press bar, weighing 44-45 pounds or 20 kg. This bar is roughly seven-foot or two meters long.

Though this bench press bar is the most common, it’s not the only barbell you may encounter.

Here are a few other bars you might see at the gym:

• Olympic bars: Men’s Olympic bars are usually the same weight and length as the standard bar. Women’s bars are shorter by about eight inches and weigh 33 pounds or 15 kg. These are bars that have give to them to allow the bar to bend and bounce under heavy weight. Olympic bars are used for Olympic lifts like the snatch and clean and jerk.
• Power bars: These bars are usually the same length and weight as a standard men’s bar. They are mostly used for the bench press, squat, and deadlift. Power bars are stiffer compared to Olympic bars.
• Squat bars: Most squat rack bars are the same as a standard barbell. However, some are thicker in diameter and stiffer and can weigh 50 pounds or more.
• Trap bars: Also called a hex bar, this specialized bar is one you step into to use. They are usually 45 pounds like a standard bar but can be less or more.
• Curl bars: Used for doing bicep curls, curl bars are shorter and weigh less than a full-size bar. They typically weigh around 25 pounds (about 11 kg).
• Training bars: A great bar for a beginner, training bars are smaller and lighter than a standard bar. They are either 11 (5 kg) or 22 pounds (10 kg).

Why it Matters

If you’ve never used a bench press bar or other bar listed before, choose your weight carefully. Knowing how heavy the bar itself is can help determine how heavy the weight plates should be.

When in doubt, ask someone who works at the gym. There’s a big difference between a 25-pound bar and a 45-pound bar when you’re trying to lift it. Avoid the potential for injury and embarrassment by asking first.

Now, if you’re a beginner, let’s discuss how much weight you should start out with. Then, we’ll talk about lifting for your size and tips on how to bench press more.

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. 

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.

How Much Weight Should I Lift for my Size?

The initial goal is to complete 8-10 reps for two to three sets with perfect form. If you can’t do that, then you’re lifting too heavy and need to reduce the bar weight.

But how much weight should you be lifting for someone your size? It depends on a few things:

• Bodyweight
• Gender
• Experience level
• Age 

In general, men can lift more than women with similar body weight and age. Both men and women are usually the strongest in their twenties and thirties, with declines in strength starting in their forties. As strength declines, so will your ability to lift heavier bench press weight.

A person in their 20s should be able to lift 100 percent or more of their body weight at their peak. This amount decreases by about 10 percent for every decade you increase in age. Of course, this is generally speaking, and not a hard rule, so exceptions will happen.

To get an idea of how much someone your size can lift, check out Strength Level’s bench press standards chart. Men and women submit their one-rep max and the data is compiled into charts. There are over 2.4 million lifts for men and 335,000 for women registered.

How to Bench Press More

Once you’re completing your three sets with ease, you’re ready to start bench pressing more. 

Increasing the bar weight is the same whether you’re doing the bench press, overhead press, or deadlift. Here are some tips to use to bench press more weight and get stronger.

Perfect Your Form

The most important thing you can do to progress with heavier bench press weight is to have perfect form. You know you’re getting the most out of your workout when you fatigue from your lifts without overexerting yourself. 

Need help with proper form? We’ve got you covered for all the barbell movements:

• How to do a proper bench press
• How to do a proper deadlift
• How to do a proper overhead press
• How to do a proper barbell squat

Knowing your one-rep max can help you lift safely without breaking form. To determine your one-rep max, enter your weight lifted and reps performed in a calculator.

Eat to Perform

Lifting heavy and progressing comes from eating a healthy diet full of nutrient-dense foods. Eat lots of fresh fruits and vegetables. Stay hydrated throughout the day and especially during and after your workout.

Make sure to get enough protein to support your muscle building. If you’re not sure about the best foods to eat for your body type and goals, check out our nutrition library.

Don’t Forget to Rest

Once you start lifting heavier, you may not want to stop. However, rest days are non-negotiable for building muscle mass and strength. Resting allows your body time to recover and repair the torn muscle fibers you created during your workout.

If you’re a beginner, you should only work the same muscle group once or twice a week. Experienced lifters can increase that amount to as much as five times per week, especially powerlifters. 

Use a Trainer

An experienced trainer is something to consider if your goal is to progress in the bench press and other lifts. They can provide:

• Safety
• Technique tips
• Mental and physical support

If you go to a gym that offers free sessions, take advantage. Even if you have to pay a fee, it might be worth the cost in the beginning. Working with a trainer can set you up for a successful lifting future.

Special Tip From OSL Ambassador – John Hansen

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.

Wrapping Up

Choosing the right weight for the bench press and other exercises is important when lifting. If you go too heavy right away, you’re almost guaranteed to injure yourself. Starting out slow and progressing with each session is the best way to ensure safety and muscle-building consistency.

How much weight and number of reps and sets are determined by your lifting goals. When training for strength, you’ll want to progress using heavier weights and fewer reps. When training for endurance and stamina, you’ll want higher rep counts with lighter weights.

To aid in muscle building, you need protein at higher amounts than someone who doesn’t lift regularly. Vintage Brawn™ is a blend of milk, egg, and beef protein with 24 grams packed in each serving.

Do you have any tips to add for someone just starting on their bench press journey? We’d love to hear what worked for you, and anything that didn’t, in the comments below.