Deadlifting: Counting Bar Weight, Standard Practices, and Calculation

Do you count the weight of the bar when deadlifting?

Yes, in all strength training disciplines, including deadlifting, you absolutely count the weight of the bar as part of the total load lifted. This is a universal standard for accurate tracking, progressive overload, and competitive integrity.

The Universal Standard in Strength Training

When performing any barbell exercise, the weight of the bar is an integral component of the total resistance being moved. This practice is not arbitrary; it is the fundamental basis for standardizing strength measurements across individuals, gyms, and competitive events. An Olympic barbell, the most common type used for deadlifts, typically weighs 45 pounds (approximately 20 kilograms), and this weight is always factored into the total. Ignoring the bar's weight would lead to inaccurate load calculations, making it impossible to effectively track progress or compare lifts.

Why Bar Weight Matters for Progress and Safety

Understanding and accurately calculating the total load, including the bar, is critical for several reasons:

• Accurate Load Calculation: For effective progressive overload – the gradual increase in stress placed on the body during training – you must know the precise weight you are lifting. This allows for systematic adjustments to stimulate muscle adaptation.
• Tracking Progress: Consistent measurement ensures that when you report lifting "315 pounds" in a deadlift, it means the exact same thing every time, allowing you to monitor your strength gains reliably over weeks, months, and years.
• Program Design: Coaches and athletes design training programs based on specific percentages of maximum lifts (e.g., 80% of 1RM). Without including the bar's weight, these calculations would be flawed, leading to suboptimal training stimuli.
• Safety and Form: Knowing the true load helps you make informed decisions about your lifting capacity, preventing you from attempting weights that are too heavy for your current strength level and potentially compromising your form or increasing injury risk.
• Competition Standards: In powerlifting, Olympic weightlifting, and strongman competitions, the bar's weight is always included in the total. Adhering to this standard in training prepares you for competitive environments and ensures consistent reporting.

Common Bar Weights and Identification

While 45 lbs (20 kg) is standard, it's important to be aware of variations:

• Standard Olympic Barbell: Most commonly, these weigh 45 lbs (20 kg) and are 7 feet (2.2 meters) long. They are typically used for squats, bench presses, and deadlifts.
• Women's Olympic Barbell: Often slightly shorter and thinner, these typically weigh 35 lbs (15 kg). They are also used in competitive Olympic weightlifting.
• Technique/Training Bars: Lighter bars, often made of aluminum, can weigh anywhere from 15 lbs to 30 lbs (7-14 kg). These are primarily used for learning proper form or for rehabilitation.
• Trap Bars/Hex Bars: The weight of these specialized deadlift bars varies significantly by manufacturer and design, often ranging from 45 lbs to 70 lbs (20-32 kg). Always check the specific bar's weight, which is often marked on the bar itself or listed by the gym.
• Fixed Barbells: These are pre-loaded barbells found in weight rooms, with the weight clearly marked on the ends (e.g., a 60 lb fixed barbell). The marked weight is the total weight, including the bar.

How to Calculate Your Total Deadlift Load

Calculating your total deadlift load is straightforward:

Total Weight = Bar Weight + (Weight of Each Plate x Number of Plates)

Example: If you are deadlifting with a 45 lb Olympic barbell and two 45 lb plates on each side (a total of four 45 lb plates):

• Bar Weight: 45 lbs
• Plate Weight: 45 lbs per plate
• Number of Plates: 4 (two on each side)

Total Weight = 45 lbs + (45 lbs x 4) Total Weight = 45 lbs + 180 lbs Total Weight = 225 lbs

Implications for Training and Communication

• Consistency is Key: Always apply the standard of counting the bar's weight. This consistency is crucial for tracking your personal progress and making valid comparisons.
• Clear Communication: When discussing your lifts with coaches, training partners, or on online forums, always refer to the total weight, including the bar. This ensures everyone understands the true load you are managing.
• Avoiding Misconceptions: The question "Do you count the bar?" often arises from a misunderstanding of how weight is measured in strength sports. Educating yourself and others about this standard promotes a more informed training environment.

Beyond the Numbers: Focus on Form and Effort

While accurately counting the bar's weight is fundamental for quantitative progress, remember that the numbers are only one aspect of effective training. Your primary focus should always be on:

• Mastering Proper Form: Correct biomechanics are paramount for safety and maximal muscle activation.
• Mind-Muscle Connection: Actively engaging the target muscles throughout the lift.
• Training Effort: Pushing yourself appropriately based on your program and perceived exertion (RPE).

The bar is merely a tool to apply resistance. The true measure of your deadlift success lies in your consistent effort, technical proficiency, and the physiological adaptations you achieve.

Conclusion: Embrace the Full Load

In the world of strength training, the answer is unequivocally yes: you always count the weight of the bar when deadlifting. This established standard ensures precision in load calculation, allows for accurate progress tracking, and forms the bedrock of safe and effective program design. By embracing this fundamental principle, you align yourself with best practices in exercise science and empower yourself to train intelligently and purposefully towards your strength goals.