Barbell Squats: Counting External Load, Excluding Body Weight, and Online Debates

Do you count body weight when squatting on Reddit?

No, in standard strength training practice and competitive powerlifting, an individual's body weight is generally not included when calculating the total weight lifted for a barbell squat. Discussions on platforms like Reddit often reflect this established convention, though occasional debates may arise from misunderstandings of exercise science principles or specific training contexts.

The Standard Convention in Strength Training

In the realm of strength training, powerlifting, and general fitness, the "weight lifted" during an exercise like the barbell squat refers exclusively to the external load placed upon the body. This external load is the sum of the barbell itself and any plates added to it. This convention ensures consistency, measurability, and fair comparison across individuals and over time.

Why this standard?

• Consistency: It provides a universal, objective measure that can be replicated and understood by anyone in the fitness community.
• Measurability: The external load is easily quantifiable and directly contributes to the resistance overcome by the muscles.
• Comparison: Without a standardized approach, comparing strength levels between individuals (e.g., "I squat 300 lbs") or tracking personal progress would be impossible.

Why Body Weight is Excluded

The exclusion of body weight from the total weight lifted in a squat is rooted in fundamental principles of biomechanics and exercise science.

• The Body as the Lever System: Your body acts as the apparatus that moves the external weight. While your body has mass and is subject to gravity, it is the system applying force to lift the barbell, not an additional part of the load being lifted in the context of quantifying the lift itself.
• Variability and Inconsistency: An individual's body weight fluctuates daily due to hydration, food intake, and other factors. Including it would introduce significant variability into the "total lifted" number, making accurate progress tracking difficult and comparisons meaningless.
• Focus on Progressive Overload: The primary driver of strength adaptation is progressive overload, which typically involves increasing the external resistance. By focusing solely on the barbell's weight, lifters can clearly track this progression.
• Defining the "Lifted Object": When you squat, the specific object being lifted against gravity is the barbell and its plates. Your body moves with the barbell, but it is not considered an additional load in the same way the plates are.

The "Reddit" Context: Why the Question Arises Online

The question of whether to count body weight often surfaces in online communities like Reddit, particularly among newer lifters or those engaging in philosophical discussions about strength. Several reasons contribute to this:

• Beginner Misconceptions: Novice lifters may intuitively feel that their body weight is "part of the work" and wonder why it's not included, especially when transitioning from bodyweight exercises.
• Comparing Different Exercise Modalities: Discussions might arise when comparing the difficulty of bodyweight exercises (e.g., pistol squats, push-ups, pull-ups where body weight is the load) to weighted exercises.
• Relative Strength Discussions: While body weight isn't counted in the lift itself, it's a crucial factor in relative strength (strength-to-bodyweight ratio), which often comes up in discussions about athleticism and performance.
• Informal vs. Formal Measurement: Online forums are melting pots of opinions, where informal training philosophies sometimes clash with established scientific and competitive standards.

When Body Weight Is a Factor (But Not for Counting the Lift)

While not part of the "weight lifted" for a barbell squat, body weight is undeniably a critical factor in overall strength, performance, and exercise selection.

• Relative Strength: For athletes, climbers, gymnasts, or those in weight-class sports, the strength-to-bodyweight ratio is paramount. A lighter person squatting 300 lbs demonstrates higher relative strength than a heavier person squatting the same amount.
• Bodyweight Exercises: In exercises where no external load is added (e.g., push-ups, pull-ups, pistol squats), your body weight is the resistance you are moving.
• Exercise Difficulty and Progression: An individual's body weight influences the difficulty of many exercises. A heavier person will find bodyweight pull-ups significantly harder than a lighter person. Similarly, a heavier lifter may find it more challenging to maintain stability or achieve depth in a squat due to increased leverage demands.
• Training Modalities: Body weight is a fundamental component of various training modalities, including calisthenics, plyometrics, and functional training.

Implications for Training and Tracking Progress

For anyone serious about strength training, adhering to the standard convention of counting only the external load for barbell squats is crucial for effective program design and progress tracking.

• Clear Progress Tracking: By consistently measuring only the external load, you gain an accurate and objective metric for progressive overload. This allows you to quantify improvements, adjust your training, and set realistic goals.
• Meaningful Comparisons: If you ever want to compare your squat strength to others (e.g., in a powerlifting meet, with training partners, or against online benchmarks), using the standard external load measurement ensures a fair comparison.
• Focus on the Right Variables: Understanding that the goal is to increase the external resistance helps focus training efforts on the most impactful variables for strength gain.

Conclusion: Adhering to Established Standards

In summary, when discussing or tracking the weight lifted in a barbell squat, the accepted and scientifically sound practice is to count only the external load – the weight of the barbell and any plates. While your body weight is integral to the act of squatting and plays a role in overall strength and performance, it is not included in the numerical value of the "weight lifted" for the exercise itself. This established convention, widely adopted in exercise science and competitive strength sports, provides the clarity and consistency necessary for accurate measurement, effective training, and meaningful progress.