Plate Loading Calculator

The plate load calculator will tell you exactly what plates you need to put on each side of the bar to reach your target weight. Enter your desired total weight and the calculator will show you the optimum combination of plates, taking into account the weight of the bar.

How barbell loading works

A standard Olympic barbell weighs 20 kg (45 lb). The weight to be loaded is distributed evenly on both sides. So if your program calls for a 100 kg weight, you subtract the barbell (20 kg), divide by two and load 40 kg on each side.

This part is simple. The part that baffles people is figuring out what combination of plates will get you to 40 kg without using more plates than necessary.

Standard plate sizes

Kilogram weight plates: 25, 20, 15, 10, 5, 2.5, 1.25

Pound plates: 45, 35, 25, 10, 5, 2.5

Competition sets include 0.5 kg and 0.25 kg break plates. Most commercial gyms do not carry these, but they are worth getting if your program includes small jumps.

Load efficiently

Always load from heaviest to lightest, with the collar facing out. This keeps the bar balanced and makes it easy to take the plates off between sets.

** Example:** 140 kg total

• Bar: 20 kg
• Per side: 60 kg
• Load: 25 + 25 + 10 = 60 kg per side.

Example: 225 lb total

• Bar: 45 lb
• Per side: 90 lb
• Load: 45 + 35 + 10 = 90 lb per side.

Common errors

** Forgetting the weight of the bar.** The bar matters. Always. If your program says the squat is 135 pounds, you load 45 pounds per side - one plate for each side.

You're using too many small plates. If you find yourself stacking 5 and 2.5 plates to reach a number you could achieve with fewer large plates, rethink your combination. More discs means a longer loaded bar and more time for loading and unloading.

Not checking plate availability. Most gyms have a limited number of each plate. Before you plan to load, check what's available - especially for 25 kg / 45 lb plates during peak times.

Blending kilo and kilo plates. Some gyms have both. The 20 kg plate and the 45 lb plate differ by about 0.4 kg. If accuracy is important - for example, when preparing for a competition - check the plates.

Tank variations

Not all bars weigh 20 kg / 45 lb:

| Type of bar | Weight | Weight |---|---| | Standard Olympic | 20 kg / 45 lb | Women's Olympic bar | 15 kg / 33 lb | Standard Olympic bar | Standard Olympic bar | 15 kg / 33 lb | Standard Olympic bar | Standard Olympic bar | 15 kg / 33 lb | Standard Olympic bar | 15 kg / 33 lb | Standard Olympic bar | 15 kg / 33 lb | Safety Squat Bar | ~25 kg / 55-65 lb | | Trap/Hex Bar | ~25 kg / 55-60 lb | ~25 kg / 55-60 lb | | Curl Bar | ~7-10 kg / 15-25 lb |

Use the calculator above to adjust the weight of the bar. Use it if you are training with special bars.

Fracture planks

Small jumps play a role in upper body lifts. Increasing the bench press by 5 lb every session is a 10 lb monthly jump - not sustainable after the beginner phase. Using a break plate (0.5 kg / 1.25 lb per side) will allow you to do 1-2 lb jumps, significantly lengthening your progression schedule.

If your gym doesn't have them, a pair of 0.5 kg break plates cost less than twenty dollars and will fit in your gym bag.

Enter your target weight above and let the calculator do the math.