Plate Calculator
Instantly calculate which plates to load on your barbell. Never count plates in your head again.
How many plates do I need for a certain weight?
For 100kg with Olympic barbell (20kg): load 2×20kg plates per side. For 225lb: 2×45lb per side. Enter any weight in the calculator below to see exactly which plates to load.
Calculate Your Plates
Enter your target weight to see which plates to load
Uses standard Olympic plates for accurate calculations
Standard Olympic Plates
Metric (kg): 25, 20, 15, 10, 5, 2.5, 1.25
Imperial (lb): 45, 35, 25, 10, 5, 2.5
Note: Standard Olympic barbells weigh 20kg (45lb) for men and 15kg (35lb) for women. The calculator shows plates needed per side of the barbell.
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Dive deeper into strength training with our comprehensive guides and related tools.
Standard Olympic Plates
Olympic weightlifting and powerlifting use standardized plate weights. Understanding these helps you quickly calculate loads:
Metric System (kg)
Imperial System (lb)
Barbell Types and Weights
Different barbells have different weights. Make sure you're using the correct bar weight in your calculations:
| Typ | Gewicht | Dauer | Nutzen |
|---|---|---|---|
| Men's Olympic Bar | 20kg / 45lb | 2.2m / 7.2ft | Standard for all compound lifts |
| Women's Olympic Bar | 15kg / 35lb | 2.01m / 6.6ft | Smaller diameter grip, shorter length |
| Trap/Hex Bar | 20-32kg / 45-70lb | Varies | Deadlifts, shrugs - weight varies by model |
| EZ Curl Bar | 7-11kg / 15-25lb | 1.2m / 4ft | Bicep curls, tricep work |
| Safety Squat Bar | 25-32kg / 55-70lb | 2.2m / 7ft | Easier on shoulders for squats |
Common Barbell Loads
Here are some frequently used barbell loads and their plate configurations:
Metric (kg)
Imperial (lb)
Loading Tips
- Always load plates evenly on both sides to prevent tipping
- Use collars/clips to secure plates, especially for dynamic movements
- Load largest plates first (closest to sleeves), smallest last
- Double-check your math before attempting heavy lifts
- Consider using fractional plates (0.5-1.25kg) for steady progression
Progressive Loading Strategy
How you add weight over time is critical for long-term progress. Here are proven strategies:
Linear Progression
Add 2.5kg (upper body) or 5kg (lower body) each session when you complete all prescribed reps
Double Progression
First increase reps within a range (e.g., 8→12), then add weight and drop back to lower reps
Microloading
Use 0.5-1.25kg fractional plates for slower, steady gains when regular jumps stall
💡 When progress stalls with regular plates, microplates can extend your progression by months.
Safety Checklist for Loading
Proper loading technique prevents accidents. Run through this checklist before every heavy lift:
Prevents plates sliding off during the lift — critical for dynamic movements
Uneven load causes bar tilt and puts asymmetric stress on your body
Loose plates can shift mid-lift, changing the weight distribution
Mental math errors are common — misloading can cause failed lifts or injury
Always have a bailout option for heavy compound lifts
Common Loading Errors to Avoid
These mistakes are more common than you'd think — even experienced lifters make them:
❌ Forgetting the bar weight
✅ Always count: bar weight + plates on both sides combined. The bar is part of the total.
❌ Mental math mistakes
✅ Use this calculator or double-check with a training partner before heavy attempts.
❌ Using the wrong bar
✅ Verify bar weight before loading — commercial gyms often have bars of different weights.
❌ Mixing kg and lb plates
✅ Some gyms have both metric and imperial plates. Check the numbers before loading.
❌ Loading asymmetrically
✅ Always add plates to both sides alternately to prevent the bar from tipping.
Equipment Variations by Gym Type
Different gyms have different equipment. Know what to expect:
| Studioart | Scheiben | Hantelstangen |
|---|---|---|
| Commercial Gym | Often lb plates, may have limited microplate selection | Standard 45lb bars, may have women's bars available |
| Powerlifting Gym | Calibrated kg plates (accurate to ±10g), full microplate selection | Specialized power bars, deadlift bars, squat bars |
| CrossFit Box | Bumper plates (kg), often color-coded per IWF standards | Olympic bars, technique bars, various specialty bars |
| Home Gym | Varies widely — know your own equipment weights precisely | May have non-standard bars — weigh them once accurately |
💡 When visiting a new gym, spend a few minutes familiarizing yourself with their equipment before training.
Common Barbell Loading Myths Debunked
❌ All barbells weigh 20kg/45lb
✅ Bars vary: women's Olympic bar is 15kg, EZ bars are 7-11kg, trap bars are 20-32kg. Always check your specific bar's weight.
❌ Colored plates are just aesthetic
✅ Competition plate colors follow IWF standards for rapid identification: red (25kg), blue (20kg), yellow (15kg), green (10kg).
❌ You don't need to count plates carefully
✅ Loading errors are common and can cause imbalances or injuries. Always double-check before heavy lifts.
❌ Microplates are useless
✅ 0.5-1.25kg fractional plates allow gradual progression that's crucial for intermediate/advanced lifters who can't add 2.5kg weekly.
❌ The barbell doesn't count in the total
✅ The barbell is ALWAYS included in the total weight lifted. A 100kg squat means bar + plates = 100kg total.
Frequently Asked Questions
Wie benutze ich den Hantelscheibenrechner?
Gib dein Zielgewicht ein, wähle deinen Hanteltyp (Standard 20kg/45lb oder Damen 15kg/35lb) und der Rechner zeigt dir genau, welche Scheiben du auf jede Seite der Hantel laden musst.
Welche Scheiben verwendet dieser Rechner?
Der Rechner verwendet olympische Standardscheiben. Metrisch: 25, 20, 15, 10, 5, 2,5 und 1,25 kg. Imperial: 45, 35, 25, 10, 5 und 2,5 lb.
Warum kann ich bestimmte Gewichte nicht erreichen?
Manche Gewichte sind mit Standardscheiben nicht erreichbar. Zum Beispiel erfordert 101 kg eine 0,5-kg-Scheibe, die nicht zum Standard gehört. Der Rechner sagt dir, ob dein Zielgewicht mit den verfügbaren Scheiben nicht erreicht werden kann.
Wie viel wiegt eine olympische Hantelstange?
Eine olympische Herren-Standardhantelstange wiegt 20 kg (45 lb). Eine olympische Damenhantelstange wiegt 15 kg (35 lb). Einige Spezialhanteln (Safety Squat Bar, Trap Bar) können andere Gewichte haben.
Sind die Scheibenfarben korrekt?
Die Farben folgen dem IWF-Standard (Internationaler Gewichtheberverband) für Wettkampfscheiben: Rot für 25 kg, Blau für 20 kg, Gelb für 15 kg, Grün für 10 kg. Scheiben im Fitnessstudio können jedoch abweichen.
Wie rechne ich zwischen kg und lb um?
Um kg in lb umzurechnen, multipliziere mit 2,205 (z. B. 100 kg × 2,205 = 220,5 lb). Um lb in kg umzurechnen, multipliziere mit 0,453 (z. B. 225 lb × 0,453 = 102 kg). Gängige Entsprechungen: 20 kg ≈ 45 lb, 60 kg ≈ 135 lb, 100 kg ≈ 225 lb.
Was ist der Unterschied zwischen Bumper Plates und Gusseisenplatten?
Bumper Plates bestehen aus Gummi mit Stahlkern und können sicher fallen gelassen werden – unverzichtbar für olympische Hebungen. Gusseisenplatten sind aus Metall, kompakter, können aber den Boden beschädigen, wenn sie fallen gelassen werden. Bumper Plates folgen der IWF-Farbkodierung, Gusseisenplatten variieren je nach Hersteller.
Muss ich das Gewicht der Verschlüsse mitzählen?
Standard-Federverschlüsse wiegen insgesamt etwa 0,5 kg (1 lb) pro Paar – normalerweise vernachlässigbar. Wettkampfverschlüsse wiegen 2,5 kg pro Stück (5 kg insgesamt). Wenn du schwere Verschlüsse im Wettkampf verwendest, berücksichtige sie in der Gesamtgewichtsberechnung.
Automatic Weight Tracking
This calculator helps you load the bar. Arvo tracks all your lifts automatically, calculates progressive overload, and tells you exactly what weight to use for each set.
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