How much the barbell weight

Table of Contents

Barbell bar

1. Introduction

It is important for fitness enthusiasts to understand the weight of the barbell, as the proper weight ensures their training effectiveness and reduces the risk of injury.

For professional athletes, the knowledge of barbell weights is indispensable. Barbell training is key to building a strength base and has long been proven to play a vital role in strength and conditioning training.

Choosing the right weight can ensure good training results, and can involve more muscles to stabilize the weight. However, heavy weights can increase the risk of injury. This article describes the standard weights and safe use of barbells for your reference.

 

barbell

2. Standard weight of barbell

The standard weight of the Olympic barbell bar used by men is 20 kg, while that used by women is 15 kg.

In weightlifting, the weight and size of the barbell bar are crucial to the performance of the athlete. The standard Olympic barbell bars are designed to meet the requirements of international weightlifting competitions and therefore have specific specifications.

Barbell bar for men: Usually 2.2 m (220 cm) in length, 28 mm in diameter and 20 kg in weight.

Women’s barbell bar: the length is generally 2.15 meters and the weight is 15 kilograms.

In different weightlifting competitions, the standard of barbell weight used will be different. Here are some specific weight classes:

– ** Men ** :

  1. 53 kg class
  2. 59 kg class
  3. 66 kg class
  4. 74 kg class
  5. 83 kg class
  6. 93 kg class
  7. 105 kg class
  8. 120 kg class
  9. 120+ kg class

– ** Women ** :

  1. 43 kg class
  2. 47kg class
  3. 52 kg class
  4. 57kg class
  5. 63 kg class
  6. 72 kg class
  7. 84 kg class
  8. 84+ kg

 

Each level has a corresponding combination of barbell pieces to achieve the required total weight. According to the regulations of the International Weightlifting Federation (IWF), barbell pieces for competition are usually divided into the following specifications: 0.5 kg, 1 kg, 1.5 kg, 2 kg, 2.5 kg, 5 kg, 10 kg, 15 kg, 20 kg and 25 kg. Players need to select and assemble appropriate barbell pieces according to their own weight class and the specific requirements of the competition.

barbell weight

4. The correct barbell weight

Choosing the right barbell weight is crucial to achieving personal training goals, improving athletic performance, and preventing injuries.

  1. Determine your goal: First, determine whether your training goal is strength gain, muscle gain, fitness improvement, or fat loss. Different goals require different training intensities and methods.
  2. Assess ability: Know your current fitness level, including strength level, technical ability, and physical condition. Beginners should start with lighter weights and gradually gain weight.
  3. Choose the right weight:

– ** Strength training ** : Choose a weight that can complete 6-8 repetitions and the last two are more strenuous.

– ** Muscle growth ** : Choose a weight that can perform 8-12 repetitions, and the last few repetitions should feel significant fatigue.

** Endurance training ** : Choose lighter weights, perform more than 15 repetitions, and focus on muscle endurance rather than strength.

  1. Take the 1RM test: The 1RM (one time maximum weight) test can help you determine your maximum strength level so you can set your training weight more accurately.
  2. Use the incremental method: Start with a lighter weight and gradually increase the weight until you find the right training weight. Each increase should not be too large to avoid overtraining and injury.
  3. Maintain the correct technique: Always maintain the correct lifting technique and range of motion when using the barbell, which helps to reduce the risk of injury and improve the effectiveness of training.
  4. Listen to the body: Pay attention to the body’s response during training, and if you feel excessive fatigue or pain, you should reduce your weight or rest.
  5. Record progress: Record the weight, reps, and feelings of each workout so you can track progress and adjust your training plan as needed.
  6.  Consult a professional: If possible, seek the guidance of a professional coach who can provide personalized advice and supervision

The impact of weight selection on injury prevention and performance:

– ** Prevention of injury ** : Using heavy weights can lead to excessive muscle load and increased joint pressure, which increases the risk of injury. Proper weight allows muscles to adapt and strengthen in a safe environment.

– ** Improves performance ** : The right weight ensures that the muscles are stimulated enough to promote strength and muscle volume growth. At the same time, avoid overtraining and fatigue to help recovery and over-recovery.

safety in barbell

5.Safety

Safety measures:

  1. Use the safety buckle: Make sure to use the safety buckle after installing the barbell piece to prevent the barbell piece from accidentally slipping.
  2. Avoid challenging the limit: do not exceed the weight of your own ability to avoid muscle strains or other injuries.
  3. Correct training movements: Maintaining a regular training posture, such as keeping your back straight while doing hard pulls, can reduce the risk of injury.
  4. Joint stability: Maintaining stable joints is key to reducing the risk of injury when doing heavy weight training, such as keeping your shoulder blades stable while doing bench presses.
  5. Proper standing distance: When performing squat and other actions, maintain an appropriate standing distance to reduce body shaking and ensure stability.

 

Safety Guidelines and recommendations:

  1. Fully warm up: Before barbell training, you should do 5-10 minutes of warm up activities, such as jumping rope or body stretching, to prevent injury.
  2. Reasonable arrangement of barbell pieces: Place the heavier barbell pieces in the middle of the shelf, and the lighter ones at the bottom and top to ensure safe loading and unloading of the barbell.
  3. Use both hands to load and unload: Always use both hands to load and unload barbell pieces and barbell rods to avoid sliding and smashing injuries.
  4. Maintain shoulder abduction: Keeping your shoulders turned during certain movements, such as leg flexion, can help reduce the risk of shoulder injury.
barbell training

6. Conclusion

Barbell is an extremely versatile fitness tool that allows the user to perform a wide range of exercises by changing the weight, grip and Angle, strength and size training for the whole body or specific muscle groups.

By focusing on barbell weight selection and management, you’ll be able to reach your fitness goals more safely and efficiently, whether it’s gaining strength, growing muscle, or improving your overall fitness. Remember that the principles of consistency and progression in training are key.

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