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Month: July 2025

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Weight Loss, & Why You Need To Care

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If you’re wondering how to begin losing weight, you’re not alone—and we’re here to help. First things first: we’re not doctors, so take this as friendly advice, not medical instruction. Always talk to a healthcare pro before making big changes to your diet or lifestyle. Okay, now let’s break this down into a simple, step-by-step guide that anyone can follow.

Step 1: Set a Realistic Goal

Instead of focusing on a number on the scale, think about how you want to feel. Do you want more energy? Better sleep? Less stress? Your goals can help guide your plan and keep you motivated. Try setting short-term goals, like walking for 20 minutes a day or eating more veggies this week.

When goals are too big, they can feel overwhelming. But little goals? Those are the building blocks for success. Write them down and put them somewhere you can see every day. This keeps your “why” front and center.

Step 2: Start Moving More

You don’t need to run a marathon to lose weight. Start with something easy like walking, dancing in your kitchen, or doing light workouts at home. Aim for 30 minutes a day of movement. If that’s too much, even 10-15 minutes is a great start. The key is just to start moving.

Moving your body helps burn calories, yes—but it also boosts your mood and energy. Regular movement keeps your heart healthy and helps your body stay strong. It’s not just about losing weight; it’s about building a lifestyle that feels good.

And remember, all movement counts. Vacuuming, gardening, playing with your dog—these add up! The more you enjoy it, the more likely you’ll stick with it.

Step 3: Look at Your Food Choices

You don’t have to go on a super strict diet. Start small:

  • Swap soda for water
  • Eat more whole foods (like fruits, veggies, and lean proteins)
  • Cut back on sugar and processed snacks
  • Try to cook at home more often

Try to eat meals that have a balance of protein, carbs, and healthy fats. This helps you stay full longer and gives your body the fuel it needs. Eating slowly and being mindful can help you notice when you’re actually full.

Also, don’t skip meals! Skipping meals might make you hungrier later and lead to overeating. Try sticking to regular meals and smart snacks. Think of food as fuel—not something to avoid.

Step 4: Get Good Sleep

Did you know lack of sleep can mess with your weight? Your body needs rest to stay healthy. Try to get 7-9 hours of sleep each night. Set a bedtime, turn off screens before bed, and create a relaxing bedtime routine.

When you don’t sleep well, your hormones get out of whack. You might feel hungrier and crave junk food more. Good sleep helps your body recover and reset. Try calming activities like reading, stretching, or taking a warm shower before bed.

Step 5: Drink More Water

Sometimes we think we’re hungry when we’re really just thirsty. Drinking water throughout the day can help you feel full and energized. Try to keep a reusable water bottle with you and sip often.

Aim for about 8 cups a day, more if you’re sweating a lot. Add lemon, cucumber, or fruit slices if plain water isn’t your thing. Staying hydrated also helps your skin, digestion, and energy levels.

Step 6: Be Patient with Yourself

Losing weight isn’t instant. And that’s okay! Everyone’s journey looks different. Celebrate small wins like taking the stairs, skipping dessert once, or cooking a healthy meal at home. Those little things add up.

Some days will be harder than others. That’s normal. Don’t beat yourself up for a missed workout or an extra snack. Just keep going. Progress isn’t always a straight line—it’s a path full of learning and growing.

Step 7: Track Your Progress

You can use a notebook, an app, or just your phone to track how you’re doing. Keep notes on your meals, workouts, water intake, and how you’re feeling. Seeing your progress can keep you motivated.

Tracking helps you spot patterns. Maybe you feel sluggish when you skip breakfast. Or maybe you have more energy after morning walks. This kind of insight is super helpful.

Don’t just track weight—track habits, energy, mood, and sleep too. It all matters.

Step 8: Ask for Support

Tell a friend or family member about your goals. Join a group or community that’s working on similar goals. Having someone cheer you on can make a big difference.

You don’t have to do this alone. Sharing your wins and struggles makes the process feel less scary. And having accountability—someone to check in with—can help keep you going.

Online forums, fitness groups, or even coworkers can become your support team. Just find your people.

Step 9: Don’t Be Afraid to Adjust

If something’s not working, switch it up! Try new workouts, new healthy recipes, or change your routine. There’s no one-size-fits-all plan.

Life changes, and so can your approach. Maybe a workout that used to feel great now feels boring. Or maybe your schedule shifted. That’s okay—tweak your plan so it works for you now.

Trying something new can also bring excitement and motivation back into your routine.

Step 10: Remember Why You Started

Write down your reason for wanting to lose weight. Maybe you want to play with your kids without getting tired or just feel more confident in your clothes. Keep that reason somewhere you’ll see it often.

Your “why” is what keeps you going when things get tough. Remind yourself daily. You’re not doing this for anyone else—it’s for your health, your happiness, and your future.

You can even make a vision board, write a letter to your future self, or keep a motivation journal. Visual reminders are powerful.

Bonus Tips for Beginners

If you’re just getting started, here are a few more quick tips:

  • Avoid fad diets. They usually don’t last and can mess with your metabolism.
  • Eat mindfully. Sit down, slow down, and really taste your food.
  • Watch portion sizes. Sometimes it’s not what you eat, but how much.
  • Don’t compare yourself. Everyone’s body is different.

Reward yourself (non-food rewards). Buy new workout gear, take a self-care day, or start a new hobby.

How to start losing weight for beginners?

Start with small changes—move your body every day, drink more water, and focus on eating whole foods. These small steps make a big difference over time.

The first rule is consistency. Staying committed to daily habits like eating healthy and moving more is what leads to real results.

This rule suggests working out 3 days a week, eating 3 balanced meals a day, and sticking with it for 3 months to see noticeable changes.

It’s a way to split your calories: 50% carbs, 30% protein, and 20% fats. This balance can help fuel your body and support weight loss.

Just a quick reminder—again—we’re not doctors! This is general advice based on common healthy habits. For anything serious or specific to your body or health, always check with a medical professional first.
You’ve got this! Small steps every day can lead to big changes over time. Let’s get started!

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Blog

How Much Does a Bench Press Bar Weigh?

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When you’re getting started with strength training, there’s one piece of equipment you’re almost guaranteed to run into: the bench press bar. It’s one of the most popular tools in any gym, and knowing how much it weighs is a great first step in tracking your progress and staying safe.

Let’s break it all down in the simplest way possible. Just a heads up—while we love talking about fitness, we’re not doctors, so don’t take our advice as medical advice!

How Much Does a Bench Press Bar Weigh?

Most standard bench press bars weigh 45 pounds (20.4 kilograms). This is the typical Olympic barbell you’ll find on most gym bench press racks. If you’ve ever heard someone say, “I’m just pressing the bar,” that’s what they mean—a 45-pound bar, without any added weight plates.

This bar is about 7 feet long and built to support hundreds of pounds. It’s sturdy and meant for everything from beginner reps to serious lifting.

Why Bar Weight Matters

If you’re logging your workouts or following a strength program, it’s super important to count the bar weight along with the plates you’re adding. Skipping that 45 pounds can throw your numbers way off!

Knowing the exact weight helps you:

  • Track progress over time
  • Avoid lifting too much too soon
  • Stay consistent across workouts
  • Communicate clearly with your coach or workout buddies

Other Types of Bench Press Bars (They’re Not All 45 lbs!)

Here’s where it gets interesting. Not all bars are created equal. Depending on the type of gym you’re at or the equipment you use, the bar you’re pressing might weigh more—or less—than the standard.

1. Standard Barbell (Non-Olympic)

These are more common in home gyms. They usually weigh between 15 to 25 pounds, and they’re often shorter and thinner than Olympic bars.

2. EZ Curl Bar

This is the one with the zig-zag shape. It’s not really made for bench pressing, but you’ll see it around. It usually weighs about 15 to 20 pounds.

3. Smith Machine Bar

This bar is attached to a track system that guides the lift. Depending on the machine, it might weigh 15 to 25 pounds—sometimes even less because of counterbalancing.

4. Women’s Olympic Barbell

Slightly shorter and lighter, these bars are about 33 pounds (15 kg). They’re built for smaller hands and just as tough!

5. Safety Squat or Specialized Bars

Sometimes used on benches for those with shoulder issues, these can vary widely in weight—often around 60 to 70 pounds.

Specialty Benches and Bars

Depending on your fitness goals or limitations, you might use a specialty bench or barbell. Some examples include:

  • Football Bar (Swiss Bar): This bar has multiple neutral grip handles and weighs around 35–45 lbs. It’s easier on the shoulders.
  • Cambered Bar: This odd-looking bar has a bend and often weighs 45–65 lbs. It changes the lift path and activates stabilizer muscles.

Buffalo Bar: Curved to reduce stress on the shoulders, this bar typically weighs 50–60 lbs.

How to Know What Bar You’re Using

If you’re unsure about the weight of the bar in your gym, here’s what you can do:

  • Ask a staff member or trainer — They’ll likely know the exact specs.
  • Look for markings — Some bars have their weight printed right on the end caps.

Weigh it yourself — If your gym has a scale and you’re super curious, gently set the bar on it (carefully!).

Don’t Forget the Clips

If you’re counting every pound, add in the weight of the collars or clips that hold your plates on. These can weigh about 0.5 to 2.5 pounds each, depending on the style. Not a huge deal, but worth noting if you’re chasing exact numbers.

Why 45 pounds? Well, most of the world actually uses kilograms when it comes to weightlifting. The original Olympic standard set the bar weight at 20 kg, which is about 44 lbs. In the U.S., that was rounded up to 45 pounds, and it stuck.

Olympic barbells were designed to be tough enough for heavy lifting competitions and training. Over time, that same design made its way into everyday gyms.You might notice one bar feels heavier or easier to control than another, even if they’re both labeled as 45 pounds. That could be due to:

  • Knurling (the textured grip area) — Some bars have more aggressive knurling that helps with grip but can feel uncomfortable.
  • Whip — Some bars have a bit of bounce or flex when you lift heavy. That’s called “whip,” and powerlifters and Olympic lifters care a lot about it.

Sleeve Spin — The spinning parts where you load the plates can vary in quality, which affects how the bar moves during lifts.

Bench Press Bar for Beginners

If you’re just starting out with bench pressing, don’t worry if you can’t lift a full Olympic bar yet. Try starting with:

  • A training bar, which weighs around 15 to 30 pounds
  • Dumbbells for building strength before progressing to a bar
  • Or even just the bar—which many lifters use to warm up every session

There’s no shame in starting light. Learning proper form is way more important than jumping into heavy weights.

  • Always use a spotter when bench pressing heavy.
  • Warm up with lighter weight before your working sets.
  • Focus on form—your elbows, grip width, and bar path matter.
  • Keep your feet flat on the floor and your back slightly arched.
  • Use clips/collars to keep plates from sliding off.

If you’re wondering, “how much does a chest press bar weigh?” — it really depends on the machine. Some machines label the resistance clearly, others don’t. In general, the starting resistance (with no plates or weight selected) is between 15–25 pounds.

Knowing your bar weight is great—but so is good gym etiquette! A few things to remember:

  • Wipe down the bench after you’re done.
  • Re-rack your weights—don’t leave the plates on for the next person.
  • Be aware of your surroundings—especially in crowded gyms.

Don’t hog the bench for long rest periods if others are waiting.

Is a bench bar 40 pounds?

Some bars are 40 pounds, but most standard Olympic bench press bars weigh 45 pounds. Always check your gym’s equipment for specifics.

Yes! For many beginners, pressing 135 pounds (a 45 lb bar plus two 45 lb plates) is a solid milestone.

Most Olympic bars are 20 kg, but not all. Some bars—like women’s bars, curl bars, or training bars—are lighter.

Yes! A 225 lb bench includes the bar weight (45 lbs) plus two 45 lb plates on each side.

So, next time you’re lying on that bench, looking up at the bar—know that you’re lifting more than it might look! A 45-pound bar is no joke, and it’s the foundation for building strength step by step.

The world of bench press bars can seem a little confusing at first, but once you know the basics, it’s easy to get comfortable. Whether you’re using a standard Olympic bar, a Smith machine, or a training bar—just remember: form, safety, and patience are your best friends.

And again, while we love fitness, we’re not doctors—so check with a professional if you’re unsure about your body’s limits. Have fun lifting, stay safe, and never be afraid to start light!

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Blog

The Benefits of Using an Indoor Gym: Your Guide to Getting Stronger, Healthier, and Happier Inside

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If you’ve ever wondered whether working out inside is really worth it, we’ve got great news for you. An indoor gym isn’t just a backup plan for rainy days—it’s a game-changer for your fitness routine. Whether you’re lifting weights, running on a treadmill, or flowing through a yoga class, training indoors can help you reach your health goals in ways that are safe, convenient, and super effective.

And just a friendly heads-up: we’re not doctors, so always check with a medical professional before starting a new workout routine.

Why Choose an Indoor Gym?

Here’s why hitting the indoor gym might be the best move for your fitness game:

  • All-Weather Access: Rain, snow, heat waves—it doesn’t matter. Your indoor gym is always open, no matter what’s happening outside.
  • More Equipment Options: From treadmills to squat racks to rowing machines, gyms are full of tools that help you mix things up and stay motivated.
  • Climate Control: No sweating through a heatwave or freezing in winter. You get a comfy, controlled environment to work out in.
  • Professional Guidance: Many gyms offer personal training, fitness classes, and wellness support.

Structured Setting: Sometimes it’s just easier to focus and follow through in a dedicated fitness space.

What Can You Do at an Indoor Gym?

There’s no one way to train at an indoor gym. Here are just a few things you can do:

  • Weight Lifting: Whether you’re a beginner or experienced, indoor gyms offer dumbbells, barbells, resistance machines, and more.
  • Cardio Workouts: Hop on a treadmill, stationary bike, or elliptical for a solid heart-pumping session.
  • Group Fitness Classes: Think Zumba, yoga, spin, or HIIT—there’s something for everyone.
  • Bodyweight Training: Mats, pull-up bars, and open floors make it easy to train using just your body.
  • Stretching & Mobility Work: Don’t skip the stretch zone! It’s key for long-term movement health.

Swimming Pools or Courts: Some larger gyms even offer pools, basketball courts, or turf areas for variety.

Advantages of Working Out Indoors

  • Safety: You’re not dealing with uneven terrain, traffic, or poor lighting.
  • Motivation Boost: Being around others can help keep you on track.
  • Schedule Friendly: Early bird or night owl, many gyms have hours that match your lifestyle.
  • Cleanliness and Hygiene: Modern gyms take cleanliness seriously, with regular equipment cleaning and sanitization.
  • Injury Prevention: Proper flooring and padded equipment make injuries less likely.
  • Music and Energy: The vibes in a gym can seriously lift your mood.

Indoor Gym vs. Home Gym

Feature

Indoor Gym

Home Gym

Equipment Variety

High

Limited (unless you invest big)

Social Setting

Yes

No

Cost

Monthly Fee

Upfront Cost

Space Needed

None

Requires Space

Motivation

Higher (peer energy)

Can Be Lower

Class Access

Yes

Rarely

Professional Support

On-site

YouTube or apps only

Mental Health Benefits of an Indoor Gym

Let’s not forget about your brain. Here’s how indoor gyms help you feel better mentally:

  • Mood Boost: Exercise releases feel-good chemicals like endorphins.
  • Routine Builder: Having a consistent schedule can bring structure and peace of mind.
  • Stress Relief: Moving your body is one of the best ways to manage stress.
  • Social Interaction: Even a smile or high-five can go a long way.

Confidence Kick: Seeing progress in the mirror or on the weight rack boosts your self-esteem.

Gym Etiquette Tips for Beginners

New to the gym? No worries. These tips will help you feel right at home:

  • Wipe Down Equipment: Keep it clean for the next person.
  • Give Space: Don’t crowd someone mid-set.
  • Return Equipment: Rerack weights and put gear back where it belongs.
  • Be Friendly: You don’t have to make small talk, but a smile helps.

Ask, Don’t Assume: Not sure how something works? Ask a trainer or staff member.

Indoor Gym Workouts You Can Try

Need inspiration? Try building your routine with these ideas:

  1. Full-Body Strength Routine:
  • Leg Press
  • Lat Pulldown
  • Chest Press Machine
  • Plank (hold for 30-60 seconds)
  • Dumbbell Shoulder Press
  1. 30-Minute Cardio Blast:
  • 10 min treadmill run/walk
  • 10 min stationary bike
  • 10 min elliptical
  1. Core & Flexibility Session:
  • Bicycle crunches (3 sets of 15)
  • Russian twists (3 sets of 20)
  • Toe touches (3 sets of 15)
  • 10-minute yoga stretch session
  1. Class Combo (If Available):
  • 45-min HIIT class or spin class
  • End with 5-10 min stretching

How to Choose the Right Indoor Gym for You

All gyms aren’t created equal. Here’s what to look for:

  • Location: Is it close to work or home?
  • Hours: Do they match your schedule?
  • Cleanliness: Are staff cleaning regularly?
  • Equipment Variety: Do they have what you need?
  • Classes and Perks: Yoga? Sauna? Childcare?
  • Trial Options: Can you try it before committing?
  • Set Goals: Whether it’s strength, weight loss, or just moving daily.
  • Track Progress: Seeing how far you’ve come keeps you fired up.
  • Buddy Up: Having a gym friend makes it more fun.
  • Keep It Fresh: Change up routines to avoid burnout.
  • Learn a few machines at a time.
  • Celebrate your small wins.

Focus on your journey—not anyone else’s.

What is an indoor gym?

An indoor gym is a dedicated space inside a building where people can work out using equipment like treadmills, weights, and machines.

A home gym can save money long-term, but setting one up can be expensive upfront.

For some people, yes—but indoor gyms often offer more variety, support, and motivation.

At Pure Gym, the standard Olympic barbell typically weighs 20 kilograms (about 44 pounds).

There’s no right way to work out, but showing up is half the battle. An indoor gym gives you all the tools, support, and space to grow stronger, feel better, and build a habit that sticks. Whether you go twice a week or every day, it’s your time—and it’s worth it.

So grab your gym bag, lace up those sneakers, and let the good vibes roll. You’ve got goals to crush, and your indoor gym is here to help you do it, one rep at a time.

Let’s go!