Beginner Barbell Weights: Where to Start on Each Lift
Start light enough to own the form, then add weight each time you earn it. Most beginners start the squat, bench, and press with the empty 45 lb bar, the deadlift around 65 to 95 lb, and rows around 65 lb. Pick a lift below for a specific starting point.
Find your starting weight
The beginner starting chart
| Lift | New to lifting | Some training | First jump |
|---|---|---|---|
| Back squat | Empty 45 lb bar | 65 to 95 lb | Add 5 lb after 8, 8, 8 |
| Bench press | Empty 45 lb bar | 65 to 85 lb | Add 2.5 to 5 lb after 8, 8, 8 |
| Deadlift | 65 to 95 lb | 95 to 135 lb | Add 5 lb after 8, 8, 8 |
| Overhead press | Empty 45 lb bar, or a 35 lb bar | 55 to 65 lb | Add 2.5 to 5 lb after 8, 8, 8 |
| Barbell row | 65 lb | 85 to 95 lb | Add 2.5 to 5 lb after 8, 8, 8 |
The deadlift starts higher than the bar because the plates set the bar at the right height off the floor. If a 45 lb plate is too much, use smaller plates or blocks to keep the bar at the same height. Smaller or newer lifters can start any pressing lift with a lighter 35 or 15 lb bar.
How to add weight without stalling
Our free guide, The First 90 Days, uses 3 sets of 5 to 8 reps. Stay at a weight until you hit 8, 8, and 8 with clean form, then add the smallest jump you can: 5 lb on lower-body lifts, 2.5 to 5 lb on upper-body lifts. When you miss your rep counts two sessions in a row, drop that lift by 10 percent and build back up. The one-rep-max calculator turns a hard set into a percentage plan once you are past the first few weeks, and the plate calculator loads the bar for each jump.
Small jumps need small plates, so a pair of 2.5 lb and 1.25 lb plates matters more than another 45. That only works if your plates weigh what the label says. Every plate we list will be weighed first, and the real number will go in the Basalt Ledger.
Common beginner weight questions
How much weight should a beginner lift?
Start light enough to keep clean form, usually the empty 45 lb bar on the squat, bench, and press, and 65 to 95 lb on the deadlift. Add the smallest jump you can each time you hit 8, 8, and 8 with clean form.
Should a beginner start with just the bar?
For the squat, bench, and overhead press, yes. The empty 45 lb bar lets you learn the pattern before it gets heavy. The deadlift starts higher so the bar sits at the right height off the floor.
How fast can a beginner add weight?
Fast at first, because early gains are learning the movement, but only as fast as your reps allow. Stay at a weight until you hit 8, 8, and 8 with clean form, then add 5 lb on lower-body lifts or 2.5 to 5 lb on upper-body lifts.
What if the empty bar is too heavy?
Use a lighter 35 lb or 15 lb standard bar, or start with dumbbells, and build up to the 45 lb bar. There is no shame in starting where you are.
Where should a woman or smaller beginner start?
Often lighter than the 45 lb bar. Start pressing lifts with a 35 lb or 15 lb bar or dumbbells, squat with a lighter bar or a goblet squat, and deadlift 45 to 65 lb on smaller plates or blocks, then build up.
Related: the one-rep-max calculator, the plate calculator, and how much a barbell weighs. A note on our bar: the weights above assume a 45 lb Olympic bar, the gym standard. Our 6ft standard barbell takes 1 inch plates and, like most bars of its type, will weigh far less than 45 lb, so it is a lighter, budget start for a smaller beginner. It is not for sale yet; when it lists, its product page will show the weight our own scale reads. Browse all gear as you grow.