Weight Lifting: How to Calculate Total Weight, Components, and Practical Application

How is weight calculated in weight lifting?

In weight lifting, the total weight lifted is primarily calculated by summing the weight of the barbell, all attached weight plates, and any collars or clips used, with units typically measured in pounds (lbs) or kilograms (kg).

Understanding the Units of Measurement

Weight lifting equipment is manufactured and labeled predominantly in two international standard units: pounds (lbs) and kilograms (kg).

• Pounds (lbs): Common in the United States and some other regions. Weight plates and barbells will have their weight clearly marked in pounds.
• Kilograms (kg): The standard unit of mass in the International System of Units (SI), used globally in most other countries and in international strength sports like Olympic Weightlifting and Powerlifting. Equipment will be marked in kilograms.

It's crucial to be aware of the unit system in your gym or for your equipment. For conversion, approximately 1 kilogram (kg) equals 2.20462 pounds (lbs), and conversely, 1 pound (lb) equals 0.453592 kilograms (kg).

Components of Total Lifted Weight

To accurately calculate the total weight being lifted, you must account for every component contributing to the load.

• The Barbell: This is often the largest single component of the lifted weight.
  • Standard Olympic Barbells: Most commonly weigh 20 kg (approximately 44.1 lbs) for men's bars and 15 kg (approximately 33.1 lbs) for women's bars. These are typically 2.2 meters (7.2 ft) and 2.01 meters (6.6 ft) long, respectively.
  • Powerlifting Barbells: Often slightly stiffer and may weigh 20 kg (45 lbs). Some specialty powerlifting bars can be slightly heavier.
  • Youth/Technique Bars: Lighter bars, often 5 kg or 10 kg, used for learning technique.
  • Specialty Bars: Trap bars, safety squat bars, cambered bars, etc., have varying weights (e.g., trap bars can range from 45 lbs to 75 lbs or more) and should always be checked.
• Weight Plates: These are the circular discs loaded onto the barbell.
  • Reading Plates: Plates are clearly marked with their weight in either pounds or kilograms. In some cases, color coding is used, especially in competition (e.g., 25 kg plates are red, 20 kg are blue, 15 kg are yellow, 10 kg are green, etc., following IWF standards).
  • Calculation: You must sum the weight of all plates on both sides of the barbell. For example, if you have two 20 kg plates on each side, that's 20kg + 20kg + 20kg + 20kg = 80 kg in plates.
• Collars/Clips: These are small devices used to secure the weight plates onto the barbell, preventing them from sliding off.
  • Olympic Collars: Standard competition collars typically weigh 2.5 kg (approximately 5.5 lbs) each, meaning 5 kg per pair.
  • Spring Clips/Plastic Collars: These are much lighter, often weighing less than 0.5 kg (1 lb) per pair, and their contribution is sometimes considered negligible or rounded down for general training purposes, but for precise calculations, they should be included.

The Calculation Formula

The calculation for total weight lifted with a barbell is a simple summation:

Total Weight = Barbell Weight + (Weight of Plate 1 + Weight of Plate 2 + ... ) + (Weight of Collar 1 + Weight of Collar 2)

Or, more simply:

Total Weight = Barbell Weight + (Sum of All Plate Weights) + (Sum of All Collar Weights)

Example 1 (Kilograms):

• Barbell: 20 kg
• Plates: Two 25 kg plates on each side (total of four 25 kg plates = 100 kg)
• Collars: Two 2.5 kg Olympic collars (total of 5 kg)
• Total Weight = 20 kg + 100 kg + 5 kg = 125 kg

Example 2 (Pounds):

• Barbell: 45 lbs
• Plates: One 45 lb plate and one 25 lb plate on each side (total of two 45 lb plates = 90 lbs; total of two 25 lb plates = 50 lbs. Sum of all plates = 90 lbs + 50 lbs = 140 lbs)
• Collars: Two 1 lb spring clips (total of 2 lbs)
• Total Weight = 45 lbs + 140 lbs + 2 lbs = 187 lbs

Practical Application and Considerations

• Dumbbells and Kettlebells: These are self-contained weights, meaning their marked weight is the total weight for that single implement. When performing exercises with two dumbbells, the total weight lifted is the sum of both dumbbells (e.g., two 50 lb dumbbells means 100 lbs total lifted).
• Machine Resistance: Weight machines often use a weight stack. The number displayed on the pin typically represents the resistance provided by that stack. However, due to pulley systems and leverage, the actual force exerted by the user might not be identical to the stack weight. Machine manufacturers design them to provide a specific resistance, and the listed weight is usually what's intended.
• Bodyweight Exercises: For exercises like pull-ups or dips, your bodyweight is the primary resistance. If you add external weight (e.g., a weight vest or plates attached to a dip belt), that additional weight is simply added to your bodyweight to determine the total load.
• Importance of Accurate Weight Tracking:
  • Progressive Overload: Knowing the exact weight lifted is fundamental for tracking progress and applying the principle of progressive overload, which is essential for strength and muscle gain.
  • Safety: Accurate weight calculation ensures you are lifting within your capabilities and helps prevent overloading, which can lead to injury.
  • Consistency: Standardized weight calculation ensures consistency across training sessions and allows for meaningful comparison of performance over time.
• Beyond the Numbers: While numerical weight calculation is crucial, it's also important to consider the quality of the lift (form, range of motion) and your perceived exertion. The "load" on your body is not solely a number but also how efficiently and safely you move that weight.

Conclusion

Calculating weight in weight lifting is a straightforward process of adding the mass of the barbell, all loaded plates, and collars. Understanding the unit of measurement (pounds or kilograms) and meticulously summing each component ensures accuracy. This precision is not merely a technicality; it is foundational for systematic training, allowing for effective progressive overload, maintaining safety, and providing objective data for tracking your strength journey. Always double-check your weights before lifting to ensure accuracy and safety.