Gold’s Gym XRS 20 Olympic Workout Bench Review

Are you planning to invest in a multi-position workout unit so you can perform various exercises while at home? If yes, then the Gold’s Gym XRS 20 Olympic Workout Bench may be an ideal choice for you!

It provides a range of different back supports, comes with a squat rack, leg extensions, and is great for improving stability too!

So, if you want to know more about the Gold’s Gym XRS 20 Olympic Workout Bench, keep reading, because this guide is for you!

TLDR: Review of the Gold’s Gym XRS 20 Olympic Workout Bench

Product Description

One of the best weight benches in the market, the Gold’s Gym XRS 20 Olympic Workout Bench is easy to assemble and quick to adjust to your preferred configuration: from flat to different incline settings. It comes with adjustable back support so you can work out on an incline at your disposal.

You can also do a full-body workout with its multi-station feature. And if you’re concerned that this may just be like other weight benches in the market that are not stable, worry not as you won’t encounter that with this Gold’s gym weight bench. 

Its stable base will ensure a smooth and safe workout experience, such as upper body exercises and leg workouts.

The free-standing squat rack

Another feature that makes XRS 20 Olympic bench an excellent value for money is its standalone squat rack. You can use it to perform squats, barbell lunges, deadlift, and other barbell exercises.

This piece of equipment may seem intimidating to a new lifter, but I truly believe that a squat rack is one of the most important pieces of fitness equipment in a workout. And what’s unique with the XRS 20 Olympic bench squat rack is that it is free-standing. This means that you don’t have to worry about the bench getting in the way of your curls, squats, and other exercises because there’s ample space to position your body during uprights.

Moreover, the squat rack height is adjustable. This is ideal for many users because if you put a barbell at the very top of the squat stand (maximum height setting), you can’t just use it as a standalone squat rack, but even as a pull-up bar!

Leg extension and preacher curl

On top of that, this Gold’s Gym equipment has a six-roll leg developer and a preacher curl attachment to help you add variation to your leg and bicep workouts. The curved shape of the base at the front of the Gold’s Gym workout bench is also great for improving your stability.

Curl yoke and preacher pad

Both attachments allow you to comfortably isolate your forearms and biceps during training and can be removed if you’re not using them. As for the preacher pad workout station, it is designed for preacher curls and is set at approximately 30° angle.

However, some users are not comfortable with the curl yoke. If you are among them, you can use a dumbbell instead so your movement will not be as limited or you can do a wider range of motion and still build muscle in your upper body.


  • You can perform squats without obstruction as you can workout without the gym XRS 20 Olympic bench getting in the way
  • The height of the squat rack is adjustable
  • Solid and well-built
  • Fit users of all user heights
  • With leg development attachment
  • Plenty of space to position the bar since the safety catch has a 10” width
  • Multiple workout stations in a compact design
  • With adjustable safety spotters (impressive 9.5″ long)
  • With built-in safety catches, which can be a lifesaver for individuals bench pressing alone


  • While assembly is straightforward, you may need to buy the extra tools (screwdriver, adjustable wrenches) separately.
  • Only 90 day warranty period
  • The leg roller’s height is not adjustable

Is it worth it?

Yes, the XRS 20 Olympic bench can make a great addition to your home gym. It can help you make the most of your home workouts, especially now that it’s not fully safe to go to commercial gyms.

Interested? Here’s the link to purchase!

In-Depth Review of the Gold’s Gym XRS 20 Olympic Weight Bench


Brand: Gold’s Gym

Sport/Activity: Gym & Training

Color: Silver

Stations: Bench Press

Maximum User Weight Capacity: 300 lbs

Maximum weight limit for squat rack: 300 lbs

Usage: Home Use


Item Length: 45in.

Item Height: 17in.

Item Width: 18in.

Height: 17in.

Width: 18in.

Length: 45in.

Additional Product Features

Load Capacity: 300 lb

MAX Weight Resistance: 300lbs.

Dimensions: 45x18x17 in.

Quality and Durability

This home gym equipment is built of durable steel tubes and has good finishing. Gold’s Gym used gray paint that is resistant to corrosion. It also has durable upholstery that can last for years.

Workouts and Exercises

The XRS 20 Olympic bench comes with an exercise chart so you perform an effective workout every time you use this unit.  Some of the main exercises you can do on this bench are:

  • Triceps dip – needs only the bench and targets only your triceps
  • Hammer bench press – a good workout that targets your biceps and chest
  • Leg curls – requires sitting on the bench and are helpful for muscle balance and building stability

Other possible exercises you can do include back squats, front squats, shrugs, incline dumbbell fly, pullovers, bench press, dumbbell workouts, and seated side laterals.

Additional Features

Safety spotters for squat exercises and bench press

This weight bench also comes with adjustable safety supports/ spotters so the standard bar or Olympic bar that you’re using won’t move below a certain point.

Storage for weight plates

Meant to keep your exercise area tidy, this Gold’s Gym XRS has two posts at the back of the squat stand. This is where you can put your weight plates after your workout.


This Gold’s Gym weight bench is covered with a 90-day manufacturer’s warranty.

Best Alternative for Home Gyms

If you’re looking for alternative products with features that are almost the same or maybe even better than Gold’s Gym XRS 20, then I recommend you to check out the Body-Solid GFID225. 

With its heavy-duty oval tubing, it gives you a weight capacity way better than XRS 20, has transport wheels, is sturdy even when lifting heavy dumbbells, has solid padding, allows you to perform various exercises, and comes already assembled.

Unfortunately, it does not have the same attachments (squat rack, weight plate storage, rolled preacher pad, and leg developer, as XRS 20 has. The Body-Solid GFID225 also costs more money.

Who is it Best for?

This multi-station Gold’s Gym XRS 20 is something I would recommend to fitness buffs and gym-goers. They can adjust it to incline, flat, and decline bench positions, like other adjustable exercise benches.

What Do People Say About it?


A mom from the United States said she purchased it for her daughters to work out and shared, “Bought this for my high school (girls) to work out in the garage during Covid 19. For the price, it’s a great value. It is well built, but not heavy-duty gym quality. It’s great for lighter weights (we only use up to 120lbs on the barbell), but it’s not as stable with heavier weights. It does move a bit.”

However, there were still a few who gave the adjustable bench a low rating. One critical review reads, “It’s as if this bench is made for someone about 5’4 rather than a more average height (between men and women) of like 5’8 or so. 

I’m 5’9, and doing the quads workout (with the back of my legs resting on the upper pads), my heels drag and almost hit the ground.”


It’s worth every penny. When you compare it to other multifunctional benches, the Gold Gym bench quality beats them, the price beats them, and it’s just a good sturdy piece of equipment to put in your home,” Mike Tebo shared on YouTube.

The leg extension is what makes it most appealing. Right here, you can slide your one-inch weights on if you don’t have the regular Olympic style set,” he added.

Meanwhile, MySpore100 said, “It’s nice. It allows you a full range of motion and it actually has safety spotters so you can choose what level you want… What’s also nice is you have a nice range of the incline… and they do have one range of a decline, which yes, it’s not much and I notice I never slide off, but it’s a sufficient enough decline.”


One Reddit user was contemplating whether to buy a Gold’s Gym XRS 20 or other alternatives. He said he primarily does bodyweight fitness or calisthenics at home, but he’s lacking in the legs department. “The Gold’s Gym XRS 20 caught my eye… [It’s a] bench that includes a leg machine and a preacher curl station. I don’t really need the leg or preacher curl station but they’re pretty nice bonuses,” he wrote.

The Verdict: Should I Buy It?

Considering the overall features of this Olympic bench, I can say this Gold’s Gym bench is worth investing in. 

Overall, it has good build quality (can last for years), is suitable for Olympic-sized barbells, helpful in working out your full body muscles, is compact in size, and is a low maintenance machine too!

If you don’t mind the 90-day warranty, I think this is a great deal vs. other home weight benches.

If you like this article, you might want to read our other reviews at

Nathan Lloyd, MSc

I’m a personal trainer, based in Boulder, Colorado.
I service clients physically in the Boulder area, mainly in the ONE Boulder Fitness Gym, but am also available for online consulting and coaching.

If you’re interested in my personal coaching programs, please contact me via the contact page.

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