Olympic Bar vs Standard Bar: A Complete Guide to Choosing the Right Barbell

Standard vs Olympic Barbells: Modern Barbell Types and Terminology

Before we look at the differences between Olympic and standard barbells, we need to clarify the terminology. The term "standard" barbell is often misunderstood. Many people think of it as a general-purpose barbell without a center knurl (the rough part of the bar that helps improve grip). However, that's not entirely accurate, especially since some manufacturers now offer standard barbells with center knurls. The key distinction between a standard vs. Olympic barbell lies in the size and sleeve diameter.

A standard barbell is lighter and can support less weight, while an Olympic barbell is heavier and designed to handle more weight.

If you’re a beginner, starting with a standard barbell can be a good option, but more experienced lifters typically prefer an Olympic barbell for its durability and capacity. The Olympic bar vs. standard bar debate has become less relevant in recent years, as the older "standard" style of barbell has decreased in popularity.

These days, most lifters favor Olympic, power, or deadlift bars, and you'll find Olympic barbells in nearly all commercial gyms. While a standard barbell isn’t as versatile, it still serves a purpose, especially for beginners looking to build strength without the need for stacks of heavy weights.

Length

Barbells come in multiple lengths depending on their intended use and the lifter’s needs. The most common lengths are:

• 5 feet
• 6 feet
• 6 feet, 6 inches
• 7 feet
• 7 feet, 2 inches

Both Olympic and standard barbells can be found in these lengths, and specialty bars may even fall outside of this typical range.

Sleeve Diameter

The sleeve is the section of the barbell that holds the weight plates, whether they're bumper plates, iron plates, steel plates, or urethane plates.

Bar Thickness

Barbell thickness also varies, offering options for different hand sizes and specific exercises. Thicker bars are generally used for specialized lifts, while thinner bars might cater to smaller hand sizes or different strength training routines.

Weight

The weight of a barbell depends on its length and the materials used. Olympic bar vs standard bar weight is another key difference, with Olympic bars weighing around 45 pounds and standard bars typically weighing 33 pounds.

Barbell Strength

Barbell strength is a combination of two factors:

• Tensile strength: How much weight a barbell can handle before breaking.
• Yield strength: The amount of weight required to bend the barbell permanently.

The term "whip" is used to describe the flexibility between these two strengths. A barbell with more whip bends slightly when lifting heavy weights, allowing you to generate speed before the lift. Bars with less whip are better for slower, controlled movements. Choosing the right amount of whip depends on the type of exercises you perform.

Knurling

Knurling refers to the patterned texture on the barbell that enhances grip. The aggressiveness of knurling varies depending on the bar and its intended use, with more aggressive knurling providing a stronger grip.

The placement and design of knurling also differ between standard and Olympic barbells, with Olympic bars often having more prominent knurling for weightlifting. However, some manufacturers now offer smoother bars without knurling to accommodate lifters who prefer a smoother grip, regardless of the bar type.

Olympic Barbell Specs

Olympic barbells are created with these specifications in mind.

Length

Olympic barbells typically come in two standard lengths:

• 6 feet, 6 inches (women’s bar)
• 7 feet, 2 inches (men’s bar)

These lengths are used in official competitions, but you can use either bar in your workouts for general fitness. Keep in mind that the Olympic bar's weight differs from the standard bar's, with each bar's weight based on length and use (more on weight below).

Sleeve Diameter & Rotation

The sleeve diameter of an Olympic barbell ranges from 48 mm to 50 mm (about 2 inches). It’s important that the sleeve doesn’t exceed 50 mm because most weight plates are bored to this size. If the sleeve is too large, standard plates won’t fit, making it unsafe to add weight as you progress.

Additionally, many Olympic bars include ball bearings between the bar and the sleeve to allow smooth rotation. This feature helps lifters move the bar efficiently during exercises like cleans and snatches, reducing stress on the wrists and elbows while improving grip.

Bar Thickness

The thickness of the bar varies between men’s and women’s Olympic barbells:

• 25 mm (women’s bar)
• 28 mm (men’s bar)

These thinner bars are designed to facilitate the hook grip, which is crucial for heavy lifts. While regular gym-goers can choose whichever bar feels more comfortable for their grip, if you plan to compete in Olympic weightlifting, powerlifting, or strongman competitions, you’ll need to get used to the required bar diameter for that event. Moving from a thinner bar to a thicker one can be challenging if you haven't trained with it.

Weight

Olympic bars come in two standard weights:

• 33 pounds (women’s bar)
• 45 pounds (men’s bar)

For regular workouts, you can choose whichever bar suits your needs, but it’s crucial to account for the Olympic bar vs standard bar weight difference. The extra 12 pounds from a men’s bar can impact your training, especially when calculating total lifting weight for exercises like squats or deadlifts.

Barbell Strength

Olympic barbells are rated by their PSI (pounds per square inch) strength, with ranges from below 165,000 PSI to above 190,000 PSI. A higher PSI means a stronger bar, better suited for heavier loads. For most lifters, a 165,000 PSI bar is sufficient, but if you’re focusing on powerlifting, a bar closer to 200,000 PSI will offer greater durability for heavier weights.

Knurling

Most Olympic barbells feature center knurling, which helps secure the bar during exercises like back squats. However, with the rise of powerlifting, many manufacturers now offer bars with or without center knurling based on customer preferences. Some lifters prefer bars without center knurling to avoid scraping their shins or necks during lifts like deadlifts or cleans.

Standard Barbell Specs

Length

Standard barbells can vary in length, typically ranging from 3 feet to 7 feet. They can even be the same length as women’s and men’s Olympic barbells (6’6” or 7’2”, respectively). However, despite their similar lengths, they aren’t designed for the same purposes. Olympic bar vs standard bar usage differs greatly, as we’ll explain below.

Sleeve Diameter

Standard barbells have a sleeve diameter of 25 millimeters (1 inch). Unlike Olympic barbells, they don’t feature rotating sleeves, and the diameter of the sleeve and the bar itself is the same throughout. This difference makes standard vs Olympic barbell less suitable for exercises like cleans or snatches, which require smooth rotation during lifts.

Bar Thickness

Standard barbells are consistently 25 mm thick across their entire length. If you opt for a standard barbell, keep the following in mind:

• You’ll need weight plates with a 1-inch hole to fit the sleeve diameter.
• These barbells are not designed for extremely heavy lifts or advanced weightlifting movements.
• They are not suited for Olympic lifts, where the bar needs to rotate or your grip needs to adjust mid-movement.

Weight

Unlike an Olympic barbell, which has a set weight (33 lbs for women and 45 lbs for men), standard barbells can weigh anywhere between 11 pounds and 22 pounds, sometimes more. There are no strict weight guidelines for standard bars, which makes the Olympic barbell vs standard comparison crucial, especially for lifters looking for consistency in their equipment.

Barbell Strength

Due to their thinner diameter, standard barbells have significantly lower PSI ratings compared to Olympic bars. A standard barbell may only support up to 200 pounds before bending or breaking. While this might be sufficient for beginners, more advanced lifters will quickly surpass this weight threshold and need to upgrade to a stronger bar, making it important to understand the differences in Olympic bar vs standard bar weight and strength.