If you’re new to strength training, you might wonder what size barbell should a woman use. The answer isn’t one-size-fits-all, but depends on your goals and experience. This guide will help you pick the right bar so you can train safely and effectively.
Using the correct barbell makes a huge difference. It improves your grip, your form, and helps prevent injury. Let’s break down the common types and sizes you’ll encounter.
What Size Barbell Should A Woman Use
For most women starting out with general strength training, a standard 15kg (33lb) women’s Olympic barbell is the best choice. It’s shorter and has a thinner grip diameter than a men’s bar, which fits smaller hands better. This makes exercises like squats, presses, and deadlifts more comfortable from the start.
Understanding Barbell Specifications
Barbells differ in three key ways: weight, length, and grip diameter. Knowing these helps you choose.
- Weight: The bar’s own weight, without any plates added.
- Length: The total length from end to end. Shorter bars are easier to manage in home gyms.
- Grip Diameter: The thickness of the bar you hold. This is crucial for comfort and grip strength.
Types of Barbells for Women
Not all barbells are the same. Here are the main types you’ll see at the gym or for sale.
1. Women’s Olympic Barbell (15kg / 33lbs)
This is the primary bar used in women’s weightlifting competitions worldwide. It’s designed for the female physique.
- Weight: 15kg (33lbs)
- Length: 2.01 meters (6.6 feet)
- Grip Diameter: 25mm (about 1 inch)
- Best for: All-purpose strength training, Olympic lifts (snatch, clean & jerk), and most gym workouts.
2. Men’s Olympic Barbell (20kg / 45lbs)
The men’s bar is heavier and thicker. Many women use it successfully, especially those with larger hands or more experience.
- Weight: 20kg (45lbs)
- Length: 2.2 meters (7.2 feet)
- Grip Diameter: 28mm (about 1.1 inches)
- Best for: Advanced lifters, powerlifting, or if the 25mm bar feels too small in your hands.
3. Training / Technique Bars (10-15kg)
These are lighter bars, often with the same thin 25mm grip. They are perfect for learning new movements.
- Weight: Ranges from 10kg (22lbs) to 15kg (33lbs)
- Length: Varies, often shorter
- Grip Diameter: Usually 25mm
- Best for: Beginners, mastering technique, rehabilitation work, or younger athletes.
4. Specialty Bars
These bars have unique shapes to target muscles differently or reduce joint stress.
- EZ Curl Bar: W-shaped for bicep curls and tricep exercises. Easier on the wrists.
- Trap/Hex Bar: You stand inside it for deadlifts. It often feels more natural and puts less stress on the lower back.
- Cambered Bar: The bar bends, changing the weight’s path. Used mostly by advanced lifters for squats and good mornings.
How to Choose: A Simple Step-by-Step Guide
Follow these steps to find your ideal barbell size.
Step 1: Assess Your Experience Level
- Beginner: Start with a 15kg women’s bar or even a 10kg technique bar. Focus on form without the challenge of a heavy, thick bar.
- Intermediate: You likely still use the 15kg women’s bar for most lifts. You might try a men’s 20kg bar for deadlifts if your grip is strong.
- Advanced: You’ll choose based on the lift. You may use a women’s bar for Olympic lifts and a men’s bar for powerlifting movements.
Step 2: Consider Your Primary Goals
- General Fitness & Strength: A 15kg women’s barbell is you’re most versatile tool.
- Olympic Weightlifting: A 15kg women’s Olympic barbell with good whip (flex) is required for proper technique.
- Powerlifting: A stiff 20kg men’s bar is standard for squat, bench, and deadlift competitions, but many women train with it regardless.
- Home Gym Training: Consider a shorter, multi-purpose bar if space is limited. A 15kg women’s bar or a 15kg training bar are great options.
Step 3: Test the Grip (The Most Important Part)
Your hand size is the biggest factor. Here’s a simple test:
- Make a “thumbs-up” gesture with your hand.
- Look at the circle made by your thumb and index finger.
- If that circle is roughly the size of a quarter or smaller, a 25mm (1″) bar will likely feel best.
- If it’s noticeably larger, you might comfortably use a 28mm (1.1″) men’s bar.
Remember, a bar that’s to thick can limit the weight you can hold, especially on deadlifts and pulls.
Step 4: Think About Your Workout Space
A full 7-foot Olympic bar needs space. Measure your rack or workout area. For tight home gyms, a 6-foot “shorty” bar (often weighing 15kg) can be a lifesaver and still holds plenty of weight plates.
Common Mistakes to Avoid
- Using a Bar That’s Too Heavy: Don’t start with a 20kg bar just because it’s the default in some gyms. The bar’s own weight should be challenging but managable for your skill level.
- Ignoring Grip Comfort: Discomfort in your hands or wrists is a sign the diameter is wrong. Listen to your body.
- Forgetting About Sleeve Length: The sleeve is the end part that holds plates. Shorter sleeves limit how much weight you can load, which matters for strong deadlifters.
- Buying Cheap, Low-Quality Bars: A bad bar can have poor knurling (grip), weak spin on the sleeves, or even bend permanently. Invest in a decent bar from a reputable brand.
FAQ: Your Barbell Questions Answered
Can a woman use a men’s Olympic barbell?
Absolutely. Many women do, especially in powerlifting. It’s a matter of preference, hand size, and strength. Try both if you can.
What is the standard barbell size for females?
The international standard for female weightlifters is the 15kg, 25mm diameter, 2.01m long barbell. This is considered the standard women’s barbell size.
Is a 35 lb bar a women’s bar?
Yes, a 35lb bar is essentially the pound-equivalent of the 15kg bar (which is 33lbs). The slight 2lb difference is negligible for most training purposes.
How do I know if a barbell is to heavy for me?
If you struggle to control the empty bar through a full range of motion with good form, it’s to heavy. Step down to a lighter technique bar to learn.
What size barbell for a beginner woman?
A beginner woman should look for a 15kg women’s bar or a 10-12kg training bar. The thinner 25mm grip is the most important feature for learning.
Final Recommendations
Start with the bar that feels comfortable in your hands. For 80% of women beginning their strength journey, that will be a 15kg women’s Olympic barbell. It’s the perfect tool to build a strong foundation.
As you progress, you might add a men’s bar or specialty bars to your collection. But mastering the basics with the right-sized bar first is key. Visit a fitness store if possible, to get a real feel for different types. Your training will be safer and more effective from day one.