How to Change Barbell Weight (iPhone)
StrongLifts comes pre-set with a barbell weight of 20kg/45lb on every exercise - all the main ones, as well as assistance you choose/create. This is because Olympic Barbells for men weigh 20kg/45lb. You should be using an Olympic barbell for best results as explained in the StrongLifts 5x5 guide.
You can change the barbell weight in the settings of StrongLifts
- Start a workout - tap the weight - bar weight.
This bar weight setting is used for the weight distribution in the plate calculator and when you tap the weight. All exercise weights include the weight of the bar because you lift it. So if the app says 60kg/135lb Squat, that's 20kg/45lb on each side of the bar, with the default bar weight setting of 20kg/45lb.
You can get a break down of how many plates to add and which one to add on each side of the bar when you tap the weight on the main log workout screen. The plate calculator will show if you have StrongLifts Pro. If your bar does not weigh 20kg/45lb, change your settings so that you have an accurate breakdown.
If your barbell has an odd weight of 9kg or 21lb, just enter 10kg/21lb. While this isn't 100% accurate, that is not the goal. As long as you use the same bar each workout, if the weight goes up because you're adding heavier/more plates on the bar, you are getting stronger - doesn't matter if the weight you lift is off by 1kg in this case.
The benefit of rounding of your bar weight to 10kg when it actually weighs 9kg, is that the plate breakdown when you tap the weight will be simpler. Don't be OCD about this. Keep it simple.