Olympic vs Standard Weights
So you’re not sure what to go with, olympic or Standard weights. Here’s everything you need to know.
First, the Bars
Standard weights are often found in home gyms. What you’ll see right away is olympic bars are thicker on the ends. But that’s actually just one of many differences.
Olympic bars are just short of 2″ diameter on the ends (actually 1 31/32″, or 50mm). As such, they will only take olympic weight plates, which have 2″ diameter holes. These actually can also be divided up into weightlifting and powerlifting bars.
Standard bars are 1″ in diameter on both the middle shaft and the ends. They are made to take Standard weight plates. You don’t want to put olympic weight plates on them because they will be sloppy and will swing around.
Olympic Weights Advantages
Standard bars will start flexing pretty severely somewhere over 200 lbs and will likely develop a permanent bend. In contrast, even cheap olympic bars can take more than that, and high quality olympic bars are made to hold up to just about anything. They will flex under load but will return to straight.
Certain models of olympic weights are quality controlled for precise weight. A small inaccuracy isn’t likely to matter much with a single plate, but with several plates loaded on one side of a bar, those differences can add up, throwing off your numbers or even the balance of the weight on each side. It’s nice to be able to have an accurate log from one day to the next of how much you’re really lifting.
Olympic bars are thicker and heavier on the ends and are much more difficult to tip over due to unbalanced weight when loading heavy plates while the bar is racked. You can easily load a 45lb plate without worrying about it tipping, whereas on a Standard bar, good luck with that.
- No Torque
Olympic bars have revolving ends, or sleeves, so that there is no added torque while performing certain exercises such as snatches or cleans where the bar needs to rotate quickly.
It even helps for movements like squats where your grip will just slightly want to rotate.
- Rack compatibility
Power racks and olympic width bench racks are made to take 7ft bars. They’re about 48″ wide, and olympic 7ft bars have shafts about 52″ long, so they fit with some room to spare. Standard bars in most prepackaged weight sets are only 5 ft or 6 ft long and are not going to fit on these.
The middle portion of the bar, or shaft, is a slightly larger diameter on olympic bars. A standard bar is typically 25mm (1″ exactly), while olympic bars can range from 28mm (1″) to 32mm (1 1/4″). There are also special 25mm women’s bars.
- Bar Options
There are power lifting bars and weightlifting bars, to be geared towards certain exercises, with different knurling patterns, different steel, etc.
- Plate Options
Bumper plates are solid rubber, all the same diameter, and are made for dropping. Grip plates have built-in handles that make the plates much easier to carry safely. Rubber or urethane encased plates combat paint chipping, noise and rust. Olympic plates have the best variety of these options. For more about rubber coated plates, etc, see our guide to different types of olympic weight plates.
Standard Weights Advantages
Standard bars are more cheaply made and are lighter to ship. The weight plates cost about the same as olympic for basic cast iron models that aren’t calibrated or machined.
- Light Weight
Lighter bars mean a lighter starting weight for people new to lifting weights.
- Dumbbell Handles
Most Standard dumbbell handles (14″) are shorter than olympic (18″). The 18″ are a bit long, such as when you’re doing presses and want to clink the ends together at the top of each rep. Or you’ll hit yourself in the head if you’re not careful. The 14″ are significantly easier to use and can hold up to about 80 lbs each, using 10lb plates.
- Spin-Lock Collars
Also called star lock collars. Some Standard bars come with threaded sleeves to accommodate spin-lock collars to secure the plates, rather than the traditional collars that slide on and lock in place by compression. Spin lock collars on long bars are not fun, because they take a moment to spin all the way on and off. On dumbbell handles as above, they make more sense, because they aren’t going to fall off all of a sudden from slipping just a little bit. That’s nice when you have them over your face and want to feel safe. Note that all Standard bars use the same Standard plates, whether they are sliding onto a threaded bar or not.
Olympic weights are by far the most commonly used by gyms, pro athletes, powerlifters, bodybuilders, high schools, colleges and universities, as well as a large number of casual home users. It’s the way to go if you’re unsure.
However, group classes using light barbells, such as BodyPump andRIP all use standard weights. See the cardio barbells for the special 4.5ft standard bar they use that is only 5 lbs, as well as rubber coated plates.
The whole reason they’re called olympic is because they are the type used in the Olympic Games for the “clean and jerk” and the “snatch”, the two olympic weightlifting competition lifts. Nowadays most athletes perform those two lifts with bumper plates, which are olympic plates made with solid rubber instead of iron (though with a steel hub), to help cushion the blow when dropped from overhead. So bumper plates are one type of olympic plate, but everything else with 2″ holes are still considered olympic plates too.
In a perfect world, all olympic plates and bars would be the same size and would work together perfectly. That isn’t always the case.
You can’t really fit a 2″ rod into a 2″ hole. Good olympic bars have 50mm (1 31/32″) sleeves. Good olympic plates are just slightly larger than 50mm, such as 50.4mm or 50.8mm (exactly 2″).
But what happened at some point was manufacturers started making olympic plates with holes a little larger than 2″. That way plates with casting defects in the holes would still fit the bars, or bars with bad sleeve sizing would still take the plates. So they have a very sloppy fit, which is annoying for any type of lift you do off the floor, such as deadlifts, cleans or snatches, because you have to pull the slack out.
This is kind of a chicken-or-egg situation, so I don’t know exactly how it happened, but at about the same time, cheaper bar manufacturers started making their bar sleeves 2″ diameter, maybe because they decided to round upto 2″ and didn’t understand it was supposed to be 50mm / 1 31/32″. That worked out fine for their own weight sets, but then customers wanted to fit higher quality “snug” plates on the cheap bar and found they were so tight they got stuck.
The Troy plates we sell, and the olympic bars, are made for a snug fit. One exception is our “Economy” plates that are clearly described on the product page as being a more sloppy fit than normal. York plates also all have a sloppy fit. For any of these, we’re talking about a good 1/8″ to 1/4″ of slop.
Other fitness equipment retailers are often ignorant of this whole issue and just assume olympic is olympic, and they get confused if you try to tell them the fit is too sloppy or too tight on the equipment you bought from them. This is why it’s important to do your shopping with a company that understands what they sell.
Have you run into situations where plates didn’t fit? Share your comments below!
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