How to Load 40 kg
A great starting weight for compound movements
What You Need
Bar Weight
20kg
Per Side
1× 10kg
Total Plates
2× 10kg plates
= 20kg bar + 1× 10kg × 2
Exercise Benchmarks
What this weight typically represents:
| Exercise | Level |
|---|---|
| Bench Press | Beginner |
| Overhead Press | Beginner-Intermediate |
| Barbell Row | Beginner |
Loading Tips
- Focus on perfecting form before adding more weight
- A single green plate on each side - clean and simple
- Great for learning barbell movements safely
Try the Calculator
Use our interactive plate calculator for any weight:
Calculate Your Plates
Total Plates Needed
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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FAQ
What plates do I need for 40kg?
To load 40kg on an Olympic barbell (20kg), you need 1× 10kg per side, for a total of 2× 10kg plates.
Is 40kg a good weight?
A great starting weight for compound movements
Can I use different plate combinations?
Yes, there are often multiple ways to achieve the same weight. However, the configuration shown uses the minimum number of plates possible, which is generally preferred for stability and ease of loading.
Track Your Progress to These Milestones
Arvo automatically tracks your lifts and helps you progressively work toward these milestone weights with intelligent programming.
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