Beginner Barbell Weights: Where to Start on Each Lift
Start light enough to own the form, then add weight every session while it holds. 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 to 10 lb per session |
| Bench press | Empty 45 lb bar | 65 to 85 lb | Add 5 lb per session |
| Deadlift | 65 to 95 lb | 95 to 135 lb | Add 10 lb per session early |
| Overhead press | Empty 45 lb bar, or a 35 lb bar | 55 to 65 lb | Add 5 lb per session |
| Barbell row | 65 lb | 85 to 95 lb | Add 5 lb per session |
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
Most beginner programs run 3 sets of 5 reps, and you add weight the next session when all the reps were clean. Progress is simple at the start: add the smallest jump you can every session while your form holds. Beginners can add weight fast because the early gains are learning the movement, not building maximum strength. When a lift gets hard, slow the jumps to 5 lb, not 10. When you miss reps two sessions in a row, drop the weight 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, which is why we weigh every plate and publish the real number 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 a small amount every session while the form holds.
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. Add 5 to 10 lb per session while form holds, then slow to 5 lb jumps as the lifts get hard.
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 weighs about 15 lb and takes 1 inch plates, so it is a lighter, budget start for a smaller beginner, not a 45 lb Olympic bar. We are honest about the difference. Browse all gear as you grow.