Back to top

Gold's Gym XRS20 Weight Bench Review



There are many fine weight benches on the market, making it hard to figure out which one would be the best choice. We have looked through many reviews online and have sorted through a variety of exercise equipment including but not limited to the Proform sport 6.0 treadmill, Weslo Cadence G 5.9 treadmill, a Bowflex treadclimber and the Schwinn Airdyne. Long story short, we did a lot of research in order to find the best treadmill, rowing machine, recumbent exercise bike, and yes, even the best weight bench. So, without further ado, we are going to introduce you to the one weight bench we picked from the crowd and that would be Gold’s Gym XRS 20 Olympic Bench …

Are you familiar with Gold’s Gym Olympic Bench? If not, it is definitely something you’re going to want to familiarize yourself with, especially if you are the type of person that is looking for a good workout bench to bring to your home.  This bench right here provides you with a free standing squat rack, which is one of the reasons it stands out from the crowd.

Here’s a close up picture for you:


Today, we’re going to take a step back and take a look at the bench and squat rack design in detail – this will include the range of possible exercises, safety features, and more.

Bench Design Features

When you’re on the lookout for a new weight bench to add to your home gym, it is important that you make sure you’re getting the best balance of features and price.

With the Gold’s Gym XRS 20, you’ll be happy to hear that you’ll be proved with a wide range of different back support positions – this includes a number of incline and flat settings.  With these options, you’ll be able to perform some of the best upper and lower body exercises.

As we stated in the beginning of this review, the bench does come with a nice squat rack. However, the bench is capable of sliding away from the rack, which makes dumbbell workouts more of a viable option in comparison to the benches that don’t slide away from the rack.

On the front of the equipment, you’re going to notice a curved shape of the base. This is one of the first things we noticed about the XRS 20 – this makes it great for improving stability and keeping your feet rested on the bench.

Take a look at this picture – doesn’t it look sturdy to you?


Features Summary

  • 600 LB Weight Capacity – Includes 300 lb. weight-set limit and 300 lb. user capacity
  • Rolled Preacher Pad – This helps to isolate your forearms and biceps, so you can take proper exercise form
  • 6-Roll Leg Developer – With this, you can easily build and develop those hamstrings, quads, hip-flexors and glutes.
  • Detachable Curl Yoke
  • Adjustable Safety Spotters – This features makes for a safe, effective workout – the spotters are 9.5”.


Design Features of the Squat Rack


This weight bench right here offers a wide array of useful workout features and there is no denying this fact. It has combined those useful workout features with a squat rack, and this is what really makes the XRS 20 a great value for money.

One of the biggest benefits would be the fact that it is free standing. This means you won’t have to worry about the bench getting in your way during curls, squats, or any other form of exercise you chose to include in your workout routine.

When you have the workout bench out of your way, there will be enough room so that you can position your body correctly.

There’s safety bar supports that you can set at a variety of different heights – this will stop the bar from moving below a specific point. We feel that this is useful for those that would like to include bench presses or squats in their training routine, but workout at home where they don’t have a spotter.

Another feature that we feel is worth mentioning for Gold’s Gym XRS 20 squat rack would be the design of the uprights. You can individually adjust these through a wide range of positions – this will cater to different heights, with effective bar support style.

There’s a low front lip and it doesn’t obstruct the bar at all. The height and angle of the rear lip makes it easy to line the bark up when you’re returning it to racked position after you have finished your set.

Upper and Lower Body Workouts

Have you ever looked at the standards weight benches on the market? They have some pretty good features, but take a look at the upper body exercises they allow – they’re pretty limited. However, when it comes to Gold’s Gym XRS 20, the upper body exercises you can do are anything but limited. Along with upper body exercises, you will also have numerous options for training your lower body.

In this section of the review, we’re going to give you a list of some of the more effective exercises you can do with this machine. When you combine this with a good quality dumbbell, barbell and weight plates set, they are even more effective.



Upper Body

Let’s start out by naming some of the upper body exercises you can take part in:

  • Incline dumbbell curls
  • Incline dumbbell flys
  • Flat barbell bench press
  • Pullovers
  • Shrugs


Lower Body

Now, let’s take a look at some of the lower body exercises you can take part in if you had this weight bench:

  • Back squats
  • Dumbbell lunges
  • Front squats
  • Leg extensions
  • Leg curls


Pros and Cons

Now, it’s time to take a look at the pros and cons. Mind you, when it comes to this machine, we could spend a long time listing the good aspects of it.


Bench Positions – When it comes to switching between bench positions, we personally like how easy it is.

Light – This bench weight is light, making it easy to move around wherever we need. However, on the same note, it is stable and doesn’t feel like a toy that you’re going to break. It has a nice solid feel to it and we like the solid feel when it comes to exercise equipment.

Space Saver – Single piece benches and squat racks take up a whole lot of space. However, this one right here doesn’t take up as much space, which is definitely a bonus.

Assembly – All in all, we honestly believe the assembly process was easy. Usually, we fear having to put gym equipment together because let’s face it, who likes assembling equipment? It didn’t take us long at all to get this one put together.

Features- The XRS-20 has a nice range of features for the price, when is definitely a pro.

Here’s a picture of the manual that you will be using when it’s time to assemble the product:


Look at this picture – it shows all of the workouts you can do on this work bench:



Of course, where there are pros, regardless of the product at hand, there are going to be some downfalls. Sometimes, you have to really comb through something in order to find its con. In this case, it took us some time to find the downfalls.

Plastic Caps – there’s plastic caps on the feet. When the bench is moved, they tend to fall off. However, this isn’t all that big of a deal, because with a little bit of flue, you can solve the problem. Glue seems to solve a lot of problems, right?

Higher Safety Support Positions – we believe it would be better if there were higher safety support positions for the higher incline bench presses. Mind you, this isn’t a major downfall that would turn us away from the bench press, it’s just something that would be nice to see.

Legg Rollers – Unfortunately, the height of the leg rollers isn’t adjustable. We feel that the weight bench would have been much better if the leg rollers could be adjustable.

Yes, there are three cons, but if you look at them, it certainly doesn’t break the equipment  - it’s still worth it.


All in all, we can honestly say Gold’s Gym XRS 20 is at the top of our list in terms of a good workout bench. Personally, we believe it is one of the best workout benches out there or we wouldn’t have taken the time to tell you about it. The pros of using it definitely outweigh the cons and all of the features that are packed into it are well worth the price. Would we recommend this weight bench to our friends and family? Of course we would, or we wouldn’t be recommending it to you right now – once you have this piece of gym equipment in your home, you’re going to see exactly what we’re talking about.

Add new comment

Plain text

  • No HTML tags allowed.
  • Web page addresses and e-mail addresses turn into links automatically.
  • Lines and paragraphs break automatically.
This question is for testing whether or not you are a human visitor and to prevent automated spam submissions.