OneTaskBy Tim King · Updated
Barbell Plate Calculator
Plate Loading for Any Bar Weight in kg or lb, Warm-Ups Included
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How the Barbell Plate Calculator works
This barbell plate calculator tells you exactly which plates to put on each side of the bar to hit a target weight. Enter the weight, your bar and, if you use them, your collars, in kilograms or pounds. It lists the plates per side, shows the closest load you can make if the exact weight is impossible, and builds a warm-up ladder up to your working weight.
Doing plate maths between sets is a common source of mistakes, especially when switching between kilogram and pound plates or between a 20 kg and a 15 kg bar. Loading the heaviest plates first and working down also keeps the bar shorter and the plates easier to strip.
How the barbell plate calculator works
The formula is weight per side = (target − bar − collars) ÷ 2. The calculator then fills each side with the largest plate that still fits, working down through 25, 20, 15, 10, 5, 2.5 and 1.25 kg, or 45, 35, 25, 10, 5 and 2.5 lb. Anything left over that is smaller than the lightest plate cannot be loaded, so it reports the nearest weights below and above.
First example. 142.5 kg on a 20 kg bar needs (142.5 − 20) ÷ 2 = 61.25 kg a side: two 25s, a 10 and a 1.25.
Second example. 225 lb on a 45 lb bar needs (225 − 45) ÷ 2 = 90 lb a side, which is two 45 lb plates.
How many plates go on each side for 100 kg? On a 20 kg bar, 40 kg a side: a 25 and a 15, or a 25, a 10 and a 5 if your gym has no 15s.
Plates per side for common loads on a 20 kg and a 45 lb bar
| Load (kg) | Each side, 20 kg bar | Load (lb) | Each side, 45 lb bar |
|---|---|---|---|
| 40 kg | 10 | 95 lb | 25 |
| 50 kg | 15 | 115 lb | 35 |
| 60 kg | 20 | 135 lb | 45 |
| 70 kg | 25 | 155 lb | 45 + 10 |
| 80 kg | 25 + 5 | 175 lb | 45 + 2 × 10 |
| 90 kg | 25 + 10 | 195 lb | 45 + 25 + 5 |
| 100 kg | 25 + 15 | 215 lb | 45 + 35 + 5 |
| 110 kg | 25 + 20 | 235 lb | 2 × 45 + 5 |
| 120 kg | 2 × 25 | 255 lb | 2 × 45 + 10 + 5 |
| 130 kg | 2 × 25 + 5 | 275 lb | 2 × 45 + 25 |
| 140 kg | 2 × 25 + 10 | 295 lb | 2 × 45 + 35 |
| 150 kg | 2 × 25 + 15 | 315 lb | 3 × 45 |
| 160 kg | 2 × 25 + 20 | 335 lb | 3 × 45 + 10 |
| 170 kg | 3 × 25 | 355 lb | 3 × 45 + 2 × 10 |
| 180 kg | 3 × 25 + 5 | 375 lb | 3 × 45 + 25 + 5 |
| 190 kg | 3 × 25 + 10 | 395 lb | 3 × 45 + 35 + 5 |
| 200 kg | 3 × 25 + 15 | 415 lb | 4 × 45 + 5 |
| 210 kg | 3 × 25 + 20 | 435 lb | 4 × 45 + 10 + 5 |
| 220 kg | 4 × 25 | 455 lb | 4 × 45 + 25 |
| 230 kg | 4 × 25 + 5 | 475 lb | 4 × 45 + 35 |
| 240 kg | 4 × 25 + 10 | 495 lb | 5 × 45 |
| 250 kg | 4 × 25 + 15 | 515 lb | 5 × 45 + 10 |
Tips and pitfalls
- Check your bar. Standard Olympic bars are 20 kg (44 lb) for men and 15 kg (33 lb) for women; technique bars, EZ bars and trap bars vary widely.
- Count collars. Competition collars weigh 2.5 kg each, 5 kg for the pair. Spring clips weigh so little they can be ignored.
- Pounds are not kilograms. A 45 lb plate is 20.4 kg and a 20 kg plate is 44.1 lb, so mixed gyms can be off by several kilograms on a heavy bar.
- Heaviest on first. Load from largest to smallest so the bar is balanced and easy to unload.
FAQ
How much does an Olympic barbell weigh?
A men's Olympic barbell weighs 20 kg, or about 44 lb, and is 2.2 m long. The women's bar is 15 kg (33 lb) and slightly shorter and thinner. In the United States many gyms call the standard bar 45 lb, which is close enough for training purposes.
Why can't I load my exact weight?
Each side must carry the same plates, so a full load can only change in steps of twice your smallest plate. With 1.25 kg plates that is 2.5 kg, and with 2.5 lb plates it is 5 lb. For finer steps you need fractional plates of 0.5 kg or 1 lb.
Should I include collars in the weight?
Count them if they are competition collars, which weigh 2.5 kg each. Spring clips and plastic lock jaws weigh only around 100 to 200 g, which makes no meaningful difference, so you can leave the collar field blank when using them.
What plates do most gyms have?
Kilogram gyms usually stock 25, 20, 15, 10, 5, 2.5 and 1.25 kg plates. Pound gyms usually have 45, 35, 25, 10, 5 and 2.5 lb plates. If your gym lacks a size, the calculator's alternative suggestion shows another way to get close.
How do I warm up to a heavy set?
Start with the empty bar for a few reps, then climb in steps of roughly 40%, 60%, 75% and 90% of the working weight, cutting reps as the load rises. The warm-up table does this for you and lists the plates for each step.
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