How the plate calculator works
Plate math is simple once you see it: subtract the bar, divide what is left by two, and fill each side starting with the heaviest plate that fits. The calculator does exactly that with a standard plate set.
- Enter the target weightThe total you want on the bar, bar included. Switch between kg and lb with the unit buttons; the choice is remembered on the other calculators too.
- Choose the barIn kg you can pick a 20, 15 or 10 kg bar. In lb you can pick 45, 35 or 15 lb.
- Read the plates per sideThe result lists the plates for one side, heaviest first, and draws them on a sleeve. Load the other side the same way.
The kg version uses plates of 25, 20, 15, 10, 5, 2.5 and 1.25 kg. The lb version uses 45, 35, 25, 10, 5 and 2.5 lb. If your target cannot be made exactly with those plates, the calculator tells you the closest weight it can load, so you know to round up or down.
Barbell weights: which bar are you using?
Getting the bar wrong is the most common plate math mistake. Before you trust any number in your log, check what your gym's bars weigh. Many bars have the weight stamped on the end cap or sleeve.
| Bar | Weight | Where you see it |
|---|---|---|
| Men's Olympic bar | 20 kg (44 lb) | The standard bar in most gyms and in powerlifting and weightlifting |
| 45 lb bar | 45 lb (20.4 kg) | The standard in US gyms, close to but not exactly 20 kg |
| Women's Olympic bar | 15 kg (33 lb) | Thinner grip, shorter, used in women's weightlifting and by many lifters with smaller hands |
| Technique or junior bar | 5 to 10 kg (10 to 22 lb) | Learning the lifts, warm ups, kids and rehab |
| EZ curl bar and fixed bars | Varies, often 7 to 12 kg | Arm work; weigh it or check the label |
| Smith machine | Varies a lot | The bar may be counterbalanced, so log it the same way every time |
Specialty bars like trap bars, safety squat bars and cambered bars usually weigh more than 20 kg. If your gym has one, weigh it once and enter the total by hand. For a deadlift with a trap bar, the calculator is still useful for the plates; just add the bar's real weight to your target.
Plate loading chart in kg (20 kg bar)
Common working weights and what goes on each side of a 20 kg bar, using 25 kg plates where possible. No 25s in your gym? Swap each 25 for a 20 + 5.
| Total weight | Per side | Plates per side |
|---|---|---|
| 40 kg | 10 kg | 10 |
| 60 kg | 20 kg | 20 |
| 70 kg | 25 kg | 25 |
| 80 kg | 30 kg | 25 + 5 |
| 90 kg | 35 kg | 25 + 10 |
| 100 kg | 40 kg | 25 + 15 |
| 120 kg | 50 kg | 25 + 25 |
| 140 kg | 60 kg | 25 + 25 + 10 |
| 160 kg | 70 kg | 25 + 25 + 20 |
| 180 kg | 80 kg | 25 + 25 + 25 + 5 |
| 200 kg | 90 kg | 25 + 25 + 25 + 15 |
Plate loading chart in lb (45 lb bar)
In lb gyms the classic milestones are counted in "plates": one plate is a 45 lb plate on each side. 135 is one plate, 225 is two, 315 is three and 405 is four.
| Total weight | Per side | Plates per side |
|---|---|---|
| 95 lb | 25 lb | 25 |
| 135 lb | 45 lb | 45 |
| 155 lb | 55 lb | 45 + 10 |
| 185 lb | 70 lb | 45 + 25 |
| 205 lb | 80 lb | 45 + 35 |
| 225 lb | 90 lb | 45 + 45 |
| 275 lb | 115 lb | 45 + 45 + 25 |
| 315 lb | 135 lb | 45 + 45 + 45 |
| 405 lb | 180 lb | 45 + 45 + 45 + 45 |
Plate colours: a common convention, not a rule
Coloured bumper and calibrated plates often follow the same scheme, which makes it quick to read a loaded bar from across the room. Plenty of gyms use plain black or grey plates, though, and some brands use their own colours, so always read the number on the plate.
| Plate | Common colour |
|---|---|
| 25 kg | Red |
| 20 kg | Blue |
| 15 kg | Yellow |
| 10 kg | Green |
| 5 kg and smaller | Varies by brand |
Bumper plates are thicker than iron plates of the same weight, so you fit less on the sleeve. That rarely matters below 200 kg, but it is why heavy lifters prefer thin calibrated plates.
How to load a barbell safely
- Heaviest plates on first, closest to the inside collar of the sleeve, then smaller plates outward. It keeps the load stable and makes it easy to check.
- Load both sides in turns. On a racked bar, putting three plates on one side first can tip the bar off the hooks. Alternate side to side.
- Use collars or clips. Plates creep outward during a set, especially on squats and rows. Competition collars weigh 2.5 kg each and count toward the total; ordinary spring clips weigh so little that most lifters ignore them.
- Check both sides before you lift. A 15 kg and a 10 kg plate can look similar. One glance at each side saves a lopsided rep.
- Unload the same way: in turns, from the outside in.
Warm-up loading: easy plate jumps
A good warm-up uses jumps that are quick to load, so you spend your rest time resting, not counting plates. Here is a sensible ramp to a working weight of 100 kg (220 lb), adding plates instead of stripping the bar each time.
| Set | Weight | Plates per side | Reps |
|---|---|---|---|
| 1 | 20 kg (empty bar) | None | 8 to 10 |
| 2 | 40 kg | 10 | 5 |
| 3 | 60 kg | 10 + 10 | 3 |
| 4 | 80 kg | 10 + 10 + 10 | 2 |
| 5 | 90 kg | 10 + 10 + 10 + 5 | 1 |
| Work sets | 100 kg | 25 + 15 (or keep stacking: 10 + 10 + 10 + 10) | As programmed |
Stacking 10s looks less tidy but means every warm-up set is one plate per side away from the last. Once the plates get heavy, switch to the efficient loading from the chart. For a near max attempt, the bench press warm-up on the bench press calculator page shows a percentage based ramp, and the one rep max calculator gives you the target to build toward.
Gripp tells you the weight, you load the plates
Gripp logs every set and tells you what to lift next session: last time 7 reps at 105 kg, today go for 8. Hit your reps in every set and the weight goes up. Your estimated 1RM for each lift is charted over time.
Join the waitlistSmall plates and steady progress
The smallest plate in the calculator is 1.25 kg, which makes the smallest normal jump 2.5 kg in total. That is fine for squats and deadlifts for a long time. Presses stall sooner, so many lifters buy a pair of 0.5 or 1 kg fractional plates, or add a rep before they add weight. Both are forms of progressive overload.
Beginner programs like StrongLifts 5x5 and Starting Strength add weight almost every session, so you will be doing a lot of plate math in the first months. Bookmark this page, or let your training log do the counting.