The most common types of barbells you’ll come across in your local gym are Olympic barbells or standard barbells. But is one better than the other and which one should you use.

Keep reading as in this article we’ll be considering the key differences between Olympic barbell vs standard barbell.

What Is An Olympic Barbell

Olympic barbells are specifically designed for Olympic weightlifting exercises, such as the snatch and clean & jerk.

As such, they are typically used by competitive weightlifters.

When compared to other barbells, they are longer and larger in diameter with a weight capacity of around 700-1500 lbs.

This weight load capacity also makes them ideal for advanced lifters who tend to lift a heavy amount of weight.

Another feature found on Olympic bars is that of rotating sleeves.

A bar sleeve that rotates will allow the plates to spin during the exercise. This limits the amount of force being exerted which in turn helps to reduce the likelihood of injury to the lifter.

Olympic sleeves on a barbell are 50mm in diameter and designed to accommodate Olympic plates.

What Is A Standard Barbell

Standard barbells are shorter, thinner, and sometimes lighter than Olympic barbells, with a weight capacity of around 300-500 lbs.

Standard barbells also tend to have a lower tensile strength.

This means they are more susceptible to bending under heavier weights, hence why the weight capacity is lower.

These are more generic and most common in commercial gyms and home and garage gyms.

The diameter of the sleeves accommodate standard weights such as bumper plates.

Standard barbells are typically used by those lifting lighter weights and would not be recommended for heavy lifts.

Olympic Barbell vs Standard Barbell: The Key Differences

The main difference between an Olympic barbell and a standard barbell is that an Olympic bar is designed for Olympic lifting.

Conversely, a standard barbell is a lower cost alternative that can be used for exercises involving lighter weight loads.

Below we look at the differences between these two barbells in more detail.

Weight Or Load Capacity

An Olympic barbell goes through a number of manufacturing processes that mean it can withstand heavier weight loads when compared to a standard barbell.

One of these processes includes case hardening, which is a form of heat treatment.

All Olympic barbells will be heat treated. When a barbell is heat treated the tensile strength increases.

This means it can withstand a higher level of bending before permanent deformity occurs. It also makes the barbell much stronger, thus making it more suitable for Olympic lifting.

In comparison, standard barbells will not be subject to case hardening.

Whilst this make’s them a budget friendly alternative, it does mean they will be less durable with a shorter life span.

An additional process is that of precision straightening. This will also increase the durability of the barbell.

Design Differences

The way the bar is manufactured profoundly impacts its feel, grip, stability, and overall performance.

For the most part, Olympic and standard barbells have the same components: shaft, sleeves, bearings or bushes, and knurling.

However, the difference in manufacturing will differ, affecting their grip, stability, and overall effectiveness and durability.

Aside from the different manufacturing processes mentioned above (heat treatment and precision straightening), Olympic bars and standard bars will have different finishes.

Typically, most standard barbells are made from mild steel which is then coated with zinc or a nickel chrome to prevent rusting.

On the other hand, Olympic bars are sometimes made from a better quality material, such as stainless steel.

In the case of stainless steel barbells, they likely won’t be coated with anything as they have a higher tolerance to corrosion, depending on the grade of stainless used.

If an Olympic bar is manufactured from mild steel, this would be straightened, hardened, and finished off with something such as cerakote (a ceramic coating).

Cerakote is more resistant to rust and has a better feel for the user, when compared to a finish such as zinc. It’s also available in a wide range of bright colours.

Another design difference not visible to the naked eye is that of the components used for the rotating sleeves.

Whilst both types of barbells will have a sleeve that spins, Olympic bars will use bearings whereas standard bars will be manufactured with bushes.

Both types are designed to facilitate movement of the sleeve with little friction.

When compared to a bush, a bearing is made up of multiple component parts.

This means the sleeves on an Olympic barbell will have much less friction. T

his in turns allows for a smoother rotation of the sleeves during movements such as clean and jerk.

By limiting stress on the wrists during these exercises means much less chance of injury.

Knurling

Knurling refers to the textured, crosshatch pattern that appears on certain bars of the bar shaft, and it’s one of the most important features of a barbell.

The purpose of the knurling pattern is to provide a secure grip and allow the weightlifters to maintain a firm hold on the bar during lifting exercises.

Knurling on Olympic barbells is more aggressive, with deeper and sharper diamond-shaped patterns that can provide a firmer grip on the bar.

On the other hand, standard barbells are typically used for lighter lifting exercises, so the knurling is much more passive.

The knurling on standard barbells is usually smoother.

Sleeve Diameter

Barbell sleeves refer to the sections of the bar where the weight plates are loaded and secured on with barbell collars.

Recommended Reading: Barbell Collars Everything You Need To Know

The difference in sleeve diameter will have a direct impact as to which plates can be used on the barbell.

Olympic barbells typically have a sleeve diameter of 50mm.

This larger diameter allows Olympic barbells to safely secure Olympic weight plates, which have a 50.6mm centre hole.

Standard barbells are available with two different sleeve sizes, 50mm or 25mm.

So, depending on the diameter of the sleeve would depend on whether you can use Olympic weights or standard plates.

Standard plates have a 1inch center hold and cannot fit on Olympic barbells.

Bar Whip

In barbell terms, whip refers to the amount of flex or bend in a barbell when you lift it.

It can impact your lifting experience, including form, stability, and safety.

However, it’s worth noting that bar whip really only matters when lifting a heavy amount of weight.

Whip will help to generate more momentum essentially making the lift easier to execute.

Olympic barbells will have more whip when compared to standard bars. This is because an Olympic weightlifter will be lifting heavier weights and at relative speed.

However, just because you may lift heavy weights, that doesn’t always mean you want to encounter bar whip.

If you think of a powerlifter squatting a heavy load, excessive bar whip could cause a lot of unwanted instability.

Bar whip only really becomes important depending on the lifts you perform and how heavy the weight is.

For the vast majority of people, bar whip will not be of much relevance, nor will it make a big difference to their training.

Barbell Cost

Due to the additional manufacturing processes undertaken in the production of Olympic weightlifting barbells, these do tend to carry a higher price tag when compared to standard barbells.

Precision straightening and case hardening have an impact on a bars strength and longevity. They are expensive processes which impact on the final cost of your barbell.

Barbell Functions

Olympic barbells are designed with serious weightlifters and athletes in mind, ideal for advanced strength training exercises like the snatch and clean and jerk.

They’re often used in weightlifting competitions and can handle heavy loads.

On the other hand, standard barbells are a more versatile option and a great choice for beginner to intermediate weightlifters. They can usually handle a moderate amount of weight.

While they may not be as heavy-duty as Olympic barbells, standard barbells are a great option for a wide range of exercises and are typically found in most commercial chain gyms.

Conclusion

Whilst Olympic bars and standard bars have their place in most gyms, which one you choose would really depend on your fitness goals.

Olympic bars are certainly better quality and designed to carry more weight, but if you perform standard exercises such as squats and bench press with lower weight, a standard barbell would certainly suffice.

You have undoubtedly come across TRX if you have researched some basic workout equipment to exercise at home or on the road.

But what exactly is it, how does it work, and can it be a viable alternative to gym training for muscle gain, fat loss, and overall athleticism?

Read on because we are breaking it all down for you today.

What is TRX, and How Does It Work?

TRX, also known as total resistance exercise, is a suspension kit created by former US Navy SEAL Randy Hetrick.

He came up with the idea for the TRX while deployed in Asia and stuck doing endless push-ups to stay in shape.

While there, he created the first iteration of the TRX from parachute webbings and a jiu-jitsu belt. He used it to train his whole body in a more balanced way without needing access to a fully loaded gym.

Of course, that version of the TRX is unrecognizable and far from what we know today. But, his initial idea paved the way for arguably the most popular suspension kit beloved by many fitness enthusiasts.

The way TRX works is straightforward. You anchor the TRX kit (typically overhead; we will talk more about that below) and use your body weight against the force of gravity to train the desired muscles.

Despite the simplicity, you can pick from dozens of effective exercises and variations that fit your current abilities and push you just beyond the borders of your comfort zone. While seemingly difficult to use, the beauty of TRX is that it is great for trainees of all levels – beginners and advanced alike.

Can you build Muscle and lose Fat with TRX?

If you are new to fitness or come from a background in weight training, using a suspension kit might not seem like an effective way to build muscle or lose weight. However, the truth is that TRX is effective for both objectives.

First, for muscles to grow, they need to be subjected to increasingly more tension, which you can do with TRX. As mentioned, you can adjust the difficulty of exercises to increase the training stress and force your muscles to adapt by getting bigger and stronger.

Second, fat loss primarily comes down to your diet because the age-old saying, “You cannot out-train a bad diet.” is true. Simply put, it is far easier not to eat 1,000 calories than to burn them through physical activity.

TRX can be a valuable addition to a fat loss plan because it provides a muscle stimulus, allowing you to retain more lean mass while dieting. As a result, you can lose more fat and achieve a lean and athletic physique.

5 Impressive Benefits of TRX

1. Ideal For Full Body Training

Unlike simple exercises targeting one or two muscles around a single joint, TRX typically engages your entire body.

Even if you aim to train a specific muscle (e.g., the biceps), multiple others must assist by contracting to keep you in position while doing your reps.

This means you can more effectively train your whole body without needing to do as many exercises.

2. It Builds Strength and Improves Balance

To continue the discussion from the previous point, TRX exercises are generally more challenging and involve the entire body. Even if you primarily target one area, other muscles assist in keeping you stable and in position.

This means that, while doing a movement to strengthen your upper back (e.g., inverted rows), biceps (e.g., bodyweight curls), chest (e.g., flyes), or quadriceps (e.g., Bulgarian split squats), other muscles also work hard to keep you in position.

The advantage here is that this builds whole-body strength and improves your balance.

3. You Can Use it to Train Almost Anywhere

We are firm believers in simple and practical solutions, especially while traveling. Having access to a full gym, even on the road, is fantastic, but it may not always be possible.

The great thing about TRX and similar tools is they allow you to have a solid workout almost anywhere. Whether in a hotel room, at home, outside, or in a small and bare hotel gym, you can use the suspension kit to challenge yourself and get closer to your goals.

A growing number of hotels now incorporate TRX equipment into their gym facilities, reflecting a trend we are excited to see. For travelers interested in maintaining their TRX workout routines while on the road, HotelGyms.com allows users to easily search for and discover hotels that provide the specific gym facilities they prefer, including those equipped with TRX equipment.

4. It is Customizable Based on Fitness Levels

Using a suspension kit to exercise might seem like a bad idea if you are a beginner because some movements can be intimidating. But do you know what?

An overlooked TRX benefit is that you can adjust the difficulty of most movements to fit your current abilities. We will go over five ways to do that below.

5. It is Light, Portable, and Affordable

To top it off, TRX is affordable, which makes it a great fitness solution if you are on a budget.

Instead of spending hundreds or thousands of dollars on expensive equipment (which you cannot even take on the road), TRX provides everything you need.

It is also light and compact, which makes it the perfect companion for your travels, along with some other portable fitness equipment.

How to Use TRX On The Road

Get the Right App

The first step is to download a workout app to pair with your TRX kit. One option is the official TRX app, which offers workout plans, live classes, and exercise instructions. This is good if you are relatively new to working out and are unsure how to structure workout plans and what to do.

Another option is to download Fitbod. This interactive app generates workout plans based on fitness level, goals, and, yes, even available equipment.

Its exercise library features TRX exercises. So, when you select the TRX kit as part of your equipment during the setup process, it will automatically generate a workout plan with TRX exercises, such as TRX glute bridges and TRX chest flyes.

However, if you are more experienced and prefer to write workout programs, you can use Hevy. Its exercise library does not have all the TRX movements, but they are enough to get started.

You can add movements to your routine (and even create custom TRX exercises), log your workouts (exercises, sets, reps, weight lifted, and RPEs), and track your performance over time.

Start Your Workout

As noted several times, the beauty of TRX lies in its simplicity and ease of use. Though it may seem complex, you only need a door anchor or strap, which would allow you to use the kit in your hotel room, outside, or at a hotel gym. You get both of these along with your TRX kit.

First, there is the door anchor, which you secure against the top of a door. Attach your TRX kit for a stable foundation to do your favorite movements.

You can also use this in a hotel room because the square part that goes behind the door is covered in soft fabric, so it does not scratch or otherwise damage the door.

Second, you have a TRX strap (also known as a suspension anchor), which you can tie over an object (e.g., a tree trunk, tree branch, or a pull-up bar) and secure in position with the carabiner at the end. Then, simply attach your TRX kit via the carabiner, and you are good to go.

3 Ways to Adjust the Difficulty of Your TRX Workouts

1. Adjust Your Body’s Angle

Let’s say you have set up the TRX kit, but the exercises you want to try feel too challenging (or not difficult enough).

The first and most practical thing you can do is adjust your body’s angle. Doing so instantly changes the difficulty of movements because it allows you to lift more or less of your total body weight.

Take the inverted row as an example. The more upright you are, the less of yourself you have to pull, making the exercise more beginner-friendly. In contrast, leaning back and stepping forward makes you more horizontal, forcing you to pull a larger percentage of your body weight.

TRX works perfectly for this because it comes with adjustable straps, allowing you to lengthen and shorten it to fit your needs.

2. Vary the Range of Motion

Another way to change the difficulty of each rep is to increase or decrease the range of motion.

For example, if you are doing a chest press. The more you lower yourself (causing your arms to bend and your elbow to travel to your sides and behind your torso), the more challenging each rep will be.

If you lack the strength to perform the movement through such a range of motion, lower yourself to a smaller degree–for example, to the point where your elbows are almost to your sides.

You can apply this to any other TRX exercises you try, be it a squat, lunge, inverted row, or bicep curl.

3. Do Circuits

Circuit training is about doing multiple exercises (typically for different muscles) back-to-back with little to no rest in between. This can be a great way to save time and give your cardiovascular system a good workout.

You can do only TRX exercises, like so:

TRX squat ⇒ TRX inverted row ⇒ TRX chest press ⇒ TRX bicep curl ⇒ TRX tricep extension ⇒ Recovery

Or combine TRX with equipment-free activities, like so:

Bodyweight squat ⇒ TRX inverted row ⇒ Push-up ⇒ TRX bicep curl ⇒ Chair dips ⇒ Recovery

Our Verdict on TRX

A TRX kit is an invaluable addition to your fitness arsenal. Affordable, incredibly versatile, compact, and easy to transport, it ensures your workouts remain consistent, whether at home, outdoors, or on the move.

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FAQs

Is TRX suitable for beginners?

TRX works for beginners because there are plenty of movements suitable for newbies, and certain modifications can make each repetition less challenging.

Can I take my TRX kit outdoors?

TRX kits come with a strap (suspension anchor) to tie around objects, such as pull-up bars, trees, and even tree branches, to enjoy refreshing workouts outside.

Is TRX safe?

So long as you secure it as outlined in the instructions and do exercises you can handle, TRX is quite safe.