If you are here, you must be looking for a weight bench for your home gym. There are tons of brands in the market that manufacture gym benches and numerous other gym equipment. However, choosing the right one that meets all of your requirements is surely not an easy task.

There are a couple of factors that you must consider to get your hands on the desired product. In terms of the gym bench, you will have to look for its durability, ease of use, warranty, and affordability.

The Gold’s Gym XRS 20 bench is a victor among gym equipment because of the multiple exercises it offers along with amazing features. Investing in the Gold’s Gym XRS is surely a great decision since it provides a versatile exercise station to enjoy your workout at home.

Model: Gold’s Gym XRS 20 Adjustable Olympic Workout Bench

  • Our Rating: 97
  • MSRP: $349.00
  • Color: Black, Grey
  • Size: 19.29 x 28.74 x 25.59 (LxWxH) inches
  • Weight Capacity: 600 lbs
  • Material: Commercial-grade aluminum
  • Type: Exercise Machine

Gold's Gym XRS 20 Adjustable Olympic Workout Bench with Squat Rack

Gold’s Gym XRS 20 Review 2022

Let’s now move to the detailed specifications this weight bench features.

Technical Details and Dimensions:

  • Assembled bench dimensions: 19.29 x 28.74 x 25.59 (LxWxH) inches
  • Assembled rack dimensions: 32 x 48 x 64 (LxWxH) inches
  • Total weight after assembly: 128 pounds (58 kgs)
  • Max capacity of bench weight: 600 pounds (272 kgs)
  • Max capacity of rack weight: 300 pounds (136 kgs)
  • Number of exercises possible: More than 10

By now, you must be very eager to know the components that come along with the bench so, without any further ado, let’s find out.

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Main Features of GOLDS GYM XRS 20

Golds Gym XRS 20 Review

Squats rack

One of the best features of this Gold’s Gym XRS 20 bench is its standalone and movable squats rack. Having a squat rack that you can adjust or move accordingly makes it extremely convenient to do your squats exercise without any obstructions. This also prevents the restrictions from placing your machine anywhere you want.

Besides, the rack’s height can also be adjusted through the nine different adjustable holes, which is a great option for people of different heights. You can also do pull-ups through this squat stand by simply placing the barbell on the topmost stand. This standalone rack is 64 inches tall.

Footprints of a machine are usually a top concern of various users due to the space they consume. However, with the Gold’s Gym bench, you wouldn’t have to worry about it since its footprints are pretty decent in size, i.e., 48 inches wide and only 32 inches long.

There are two 1-inch thick pegs attached to the rear side of the rack to store the weight plates. With this storage option, you will have an organized workstation. Moreover, the squat rack also has two catch bars, and each has 4 different positions for the attachment.

This robust squat stand is constructed from steel tubes to support a hefty amount of weight. A corrosion-resistant paint is coated all over the frame to avoid it from getting rusty.

Independent bench

This weight bench from Gold’s comes along its main component, i.e., the independent bench. Why are we calling it an “Independent bench”? Because it can be moved and adjusted as per your requirements and type of exercise you want to do.

The bench of Gold’s Gym XRS 20 Olympic Workout Bench is made out of steel tubing, just like the squat rack is constructed. Moreover, it is also covered with corrosion-resistant grey color paint. You will enjoy your workout with optimum comfort provided by the 3 inches cushioning through the bench. The cushions are made from synthetic material and are extremely soft.

Since it is an adjustable bench, you can change it in various ways; for example, it can be inclined, which sets the backrest at a maximum yet the approximate angle of 70 degrees, declined setting the backrest at maximum and approximate 5 degrees under 180 degrees, or get in the flat, horizontal position.

As mentioned above, the bench is incredibly stable and robust, which is proved by its ability to withstand a total of 600 pounds. If we put it the other way, the bench can easily hold 300 pounds of other functional weight and 300 pounds of the user’s weight. Besides, the bench is wide enough to provide the user with all the comfort required during intense exercises.

Two different attachments come along the bench that includes:

1. Leg development attachment

With the 6-roll leg developer attachment, you can easily work your hamstring and quads without having to buy a separate machine for it. Also, the leg curls and leg extension exercises can be performed well with the help of leg development attachment.

To provide the users with extensive comfort during leg curls and extensions, this attachment features three padded rollers set made out of soft rubber foam. The maximum weight this leg developer can hold is 300 pounds. You can easily detach this leg attachment anytime you want, depending on the exercise you are performing.

2. Preacher pad

You can train your forearms and biceps with all the comfort with the help of this preacher pad. The upholstery of this preacher pad is the same as the bench, i.e., the soft, synthetic material. The preacher pad is set for an angle of 30 degrees, and it cannot be adjusted. However, the vertical posts of this pad have 3 height adjustability options.

Along with the preacher pad comes a curl yoke which is basically a curved bar that offers the user a firm grip. You can detach both the preacher pad and curl yoke anytime you want.

Base stability

The base of this gym weight bench is highly stable and does not shake during workout sessions. The main reason for enhanced base stability is the 10 inches wide safety-catches integrated within the equipment that gives sturdy support.

The safety-catches will also prevent any unexpected accidents, especially during bench press, since there is a greater chance of bars falling onto your chest.

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To help you with the assembly of the champion Gold’s Gym XRS 20 Olympic Weight Bench, a user manual comes along. The entire process of assembly can consume about 2 hours of your day, but the procedure is pretty simple. You just need to follow the step-by-step instructions carefully given in the user manual.

Though, the tools for assembly do not come along the package, so you would be required a total of three tools that includes a standard screwdriver, two adjustable wrenches, and one Philips screwdriver. Make sure you tighten all the nuts and bolts perfectly so that none of them falls off or loosens during your workout session.


It is to no surprise that this giant workout station requires periodic inspection. The areas to be inspected include the joints of the machine, nuts, and bolts in case of loosening.

Moreover, if any joint or attachment makes a squeaking sound, you can easily solve the problem by using a bit of lubricating oil. All in all, this entire equipment does not require high-maintenance and will work smoothly for a longer time than you imagine.


You can buy this innovative gym equipment for under $300. However, you would need to spend some extra pennies on the barbells and dumbbells. This price is not considered cheap but is not extremely costly too. Considering all the amazing features and incredibly versatile exercising options, it would be worth the investment.


What could be better than investing in something that is backed up by the manufacturer’s warranty? In the case of Gold’s Gym XRS 20, the entire equipment comes with a 90 days’ warranty by the company.

Benefits offered by the product

Gold's Gym XRS 20 Adjustable Olympic Workout Bench

Not only does this equipment feature amazing specifications but also offers impressive benefits as well such as:

Comfortable Bench Pad

Obviously, you would not want something super soft or extremely rigid that compromises your comfort. Therefore, the manufacturers had used polyester material to cover the entire bench pad for the perfect grip. The best way to check the thickness of a bench pad is to poke your finger into it, and if it goes only a quarter-inch deep, it indicates that the bench pad is ideal.

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On the other hand, the bench pad’s thickness is another major consideration. A lot of gym weight benches are too wide that obstructs the natural movement of the triceps during the bench press exercise. But, you won’t have to worry about it with the Gold’s Gym XRS 20 since it has the perfect width for uninterrupted yet effective workout sessions.

The plus thing about the bench padding is that all the seams are stitched twice to ensure rigidity.

Angle support

Since the Gold’s Gym XRS 20 is highly adjustable, the yellow bar present in the equipment used to adjust the angle is built from steel comparatively heavier than any other part of the entire unit. Hence, the incredibly robust angle bar boosts your confidence regarding the support. While performing intense exercises, you won’t have to worry about the angle support security since the supreme quality materials used to construct it ensures secure angle support.

Heavier Training

Since the maximum weight capacity of Gold’s Gym XRS 20 is 600 pounds, it gives you a hefty scope to go as heavy with your workout as you want.

Versatile Exercise Options Offered By GYM XRS 20

This amazing gym equipment allows you to perform several exercises with a combination of dumbbells, weight plates, and barbells. The top possible exercises with this equipment are:

  • Hammer Bench Press: It is one of the most common exercises that exclusively target biceps and chest. All you need in this exercise are two dumbbells of your choice of weight. Lie straight onto the bench with your face up, feet on the ground, and your grip neutral. Now you will raise your hands straight up with a dumbbell in each hand; once you are in the right position, just bring your hands back to the shoulder and raise them again.
  • Preacher Curl: This is a very simple yet effective exercise that focuses on your biceps. For this exercise, your upper arms need to be placed firmly on the preacher pad. Now hold the E-Z bar with your palms forward (away from you). Take a deep breath and extend your biceps fully by slowly lowering the bar. Now exhale and curl back the dumbbells to your shoulders.
  • Triceps Dip: As suggested by the name, this exercise is greatly effective for your triceps, and you can do it on the Gold’s Gym XRS 20 bench easily. Since you do not require anything for this exercise except for the bench, it is straightforward to do it. You will sit on the bench’s edge, placing your arms next to the thighs. Now walk your feet out, straighten your legs, slowly lift your bottom off the bench, and hold the position for a couple of seconds.
  • Leg Curls: This exercise helps to enhance your stability and balance. For leg curls, you would require the leg development attachment. First off, place a suitable weight on the leg attachment, sit on the bench with your hands behind the back on gripping the bench. Now slide your legs under the leg development, lift it with your legs, and then return to the starting position.

Along with the aforementioned workouts, there are numerous other workouts that you can do with the Gold’s Gym XRS 20 bench. These exercises include,

  • Incline bench press
  • Decline bench press
  • Flat barbell bench press
  • Front squats
  • Back squats
  • Shrugs
  • Incline dumbbells press
  • Decline dumbbell press
  • Pullovers
  • Leg extension
  • One-handed preacher curl
  • Dumbbell lunges
  • Incline dumbbell flys
  • Seated side laterals


  • Premium quality equipment
  • Low maintenance machine
  • Comfortable upholstery
  • Impressive weight capacity
  • Extremely versatile
  • Easy to assemble


  • No safety-catches for squats
  • Barbells are not included
  • Limited bench decline angle
  • The relatively lesser warranty period

Final words

A home gym is meant to be efficient, easy-to-use, compatible, affordable, and versatile and considering the features of Gold’s Gym XRS 20, seems like it’s a worthy choice for sure! The article covers every aspect so you can evaluate how well it can cover your needs. Choose confidently to regain confidence in your body!