I. Introduction
As you embark on your fitness journey, it’s important to understand the role that bar weights play in your workouts. Whether you’re a beginner or a seasoned athlete, selecting the right bar can make all the difference in the success of your routine. Here, we’ll delve into the different types of bars available at Planet Fitness and how to choose the best one for your needs.
II. Types of Bars
Before you can choose the ideal bar weight for your workout, it’s important to understand the different types of bars at Planet Fitness. Here are some commonly used ones:
A. Standard Bar
The standard bar is also known as the “Olympic bar” and is used in many powerlifting disciplines. These bars are seven feet long and typically weigh 45 pounds. They have rotating sleeves on either end that allow the weight plates to spin during lifts.
The pros of using a standard bar include that it allows you to lift more weight, it’s versatile for multiple exercises, and it’s durable. However, it can be heavy and can put pressure on your shoulders and wrists.
B. EZ Curl Bar
The EZ Curl bar has a zigzag shape and is designed to reduce strain on the wrists and elbows during curls and tricep extensions. It’s slightly shorter than the standard bar at six feet and weighs 25 pounds.
The benefits of using an EZ Curl bar include it’s easier on joints, is versatile for multiple exercises, and is ideal for beginners. However, its smaller size may limit the amount of weight you can lift, and some people may find the odd shape uncomfortable.
C. Fixed-weight Barbell
The fixed-weight barbell is pre-loaded with a set weight and is ideal for quick and efficient workouts. At Planet Fitness, these bars are available in increments from 20 to 110 pounds.
The advantages of using a fixed-weight barbell include simplicity, ease of use, and quick weight changes. However, it’s not ideal for progressive training, and you may outgrow the heaviest weight offered.
D. Smith Machine
The Smith Machine is a weightlifting machine that uses a barbell fixed on vertical posts with a set path of movement. It’s useful for exercises like squats, bench press, and shoulder press. The bar weighs 20 pounds.
The primary benefits of using a Smith Machine include that it’s safe, it has a fixed range of motion, and it’s beginner-friendly. However, it’s not as versatile as free weights and does not engage stabilizing muscles as much.
III. How to Choose the Right Bar
Now that you know about the different types of bars, it’s time to consider what’s right for you. Here are some tips:
A. Consider Your Fitness Goals
Whether you’re training for strength, endurance, or overall fitness, your goals should influence which bar you use. For example, if you’re focused on building strength and lifting more weight, the standard bar may be your best bet. On the other hand, if you’re trying to reduce joint pain and focus on form, an EZ Curl bar may be more suitable.
B. Think About Your Experience Level
If you’re new to weightlifting, it’s best to start with a lighter bar, such as the EZ Curl bar or a fixed-weight barbell. As you progress, you can gradually increase the weight and/or try out other types of bars.
C. Look for Bars That Fit Your Body Type
Bar length and thickness can vary, and it’s important to find one that fits your body type comfortably. For example, if you have wider shoulders, you may prefer a wider bar.
IV. How to Calculate Bar Weight
When lifting weights, it’s important to know how much weight you’re lifting in total, including the weight of the bar itself. Calculating bar weight is simple:
A. Explain the Formula for Calculating Bar Weight
To determine the weight of the bar, follow this formula:
Bar Weight = Bar Length x Bar Circumference x Bar Material Density
The density of the bar material will vary depending on the type of bar. A standard bar typically has a density of 7850 kg/m3, while an EZ Curl bar is around 7000 kg/m3.
B. Provide a Step-by-Step Guide to Calculating Your Own Bar Weight
Let’s say you’re using a standard bar that’s seven feet long and has a circumference of two inches (5.08 cm). To calculate the bar weight:
- Convert the length to inches: 7 feet x 12 inches/foot = 84 inches
- Multiply the length by the circumference: 84 inches x 2 inches = 168 cubic inches
- Convert inches to meters: 168 cubic inches / 61023.7 = 0.002755 cubic meters
- Multiply the cubic meters by the density of the material: 0.002755 cubic meters x 7,850 kg/m3 = 21.62 kg (47.64 pounds)
In this example, the total weight of the bar (excluding weight plates) is 47.64 pounds.
C. Offer Tips for Troubleshooting if You’re Having Difficulty Calculating Bar Weight
If you’re having trouble calculating bar weight, make sure you’re using the correct dimensions for your specific bar. You can also check with a Planet Fitness staff member or a personal trainer for assistance.
V. Conclusion
Selecting the right bar weight is key for a successful and safe workout routine. Consider your fitness goals, experience level, and body type when selecting a bar. Use the formula above to calculate the weight of the bar, and don’t hesitate to ask for help if you’re having trouble. Most importantly, experiment with different types of bars to see what works best for you.
Additional resources on bar weights and Planet Fitness can be found on the company’s website or by reaching out to a local gym.
