Plate Calculator
Enter your target weight and see exactly which plates to load on each side
Enter a target weight to see plate loading
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How to Load a Barbell: The Complete Guide
Loading a barbell correctly is one of the first skills every lifter learns — and one of the easiest places to make a mistake. This calculator removes the mental math by showing you exactly which plates go on each side for any target weight.
Enter the total weight you want on the bar (including the bar itself). The calculator subtracts the bar weight, divides by two, and uses a greedy algorithm to fill each side with the largest available plates first. You can toggle individual plates on or off if your gym does not have a full set.
Standard Olympic Plate Sizes
Olympic plates use a 50 mm centre hole and come in standardised weights. Here are the most common sizes you will find in any gym:
| Metric (kg) | Imperial (lbs) | IWF Colour | Type |
|---|---|---|---|
| 25 kg | 55 lbs | Red | Bumper plate |
| 20 kg | 45 lbs | Blue | Bumper plate |
| 15 kg | 35 lbs | Yellow | Bumper plate |
| 10 kg | 25 lbs | Green | Bumper plate |
| 5 kg | 10 lbs | White | Change plate |
| 2.5 kg | 5 lbs | — | Change plate |
| 1.25 kg | 2.5 lbs | — | Change plate |
Common Barbell Types and Weights
Not all barbells weigh the same. Here are the most common types you will encounter:
- Men's Olympic Bar — 20 kg (44 lbs), 2.2 m long, 28 mm shaft diameter. The standard in most gyms.
- Women's Olympic Bar — 15 kg (33 lbs), 2.01 m long, 25 mm shaft diameter. Used in women's Olympic weightlifting.
- Training Bar — 10 kg (22 lbs). Shorter and lighter, ideal for beginners or warm-ups.
- EZ Curl Bar — 6-10 kg (13-22 lbs). Angled grip for bicep curls and tricep extensions.
- Trap/Hex Bar — 20-27 kg (44-60 lbs). Hexagonal shape for deadlifts and shrugs.
The calculator defaults to a 20 kg bar but you can change this to match your equipment. Always confirm your bar weight — some commercial gym bars are not exactly 20 kg.
IWF Plate Colour Coding
The International Weightlifting Federation (IWF) standardises plate colours so athletes and coaches can identify weights at a glance during competition. The visual diagram in this calculator follows the IWF colour standard: red (25 kg), blue (20 kg), yellow (15 kg), green (10 kg), and white (5 kg). Smaller change plates use neutral metallic tones.
This colour system is now universally adopted by bumper plate manufacturers, so the colours in your gym should match what you see in the calculator.
Tips for Loading Plates Safely
- Always use barbell clips (collars) to prevent plates from sliding off during the lift.
- Load plates evenly on both sides. Never load one side significantly heavier than the other — an unbalanced bar can tip and cause serious injury.
- Place the heaviest plates closest to the collar and lighter plates on the outside for stability.
- When stripping weight between sets, remove plates from both sides alternately to keep the bar balanced.
Frequently Asked Questions
How much does an Olympic barbell weigh?
A standard men's Olympic barbell weighs 20 kg (44 lbs) and is 2.2 m long. A women's Olympic barbell weighs 15 kg (33 lbs) and is 2.01 m long. Some gyms also have shorter training bars that weigh 10 kg (22 lbs).
What do the different plate colours mean?
The IWF colour standard is: red = 25 kg, blue = 20 kg, yellow = 15 kg, green = 10 kg, white = 5 kg. This colour coding is used in Olympic competitions and most commercial gyms worldwide.
What are standard Olympic plate sizes?
Standard Olympic bumper plates come in 25, 20, 15, 10, and 5 kg. Change plates come in 2.5 and 1.25 kg. In pounds, standard plates are 45, 35, 25, 10, 5, and 2.5 lbs.
Why can't the calculator reach my exact target weight?
The calculator can only load plates that exist and plates must be loaded equally on both sides. If your target minus the bar weight is not divisible into available plate combinations, the calculator will get as close as possible and show the difference.
What if my gym does not have all plate sizes?
You can toggle individual plate sizes on or off in the calculator. It will use only the plates you have enabled and find the best combination from your available inventory.
What plates do I need for a home gym?
A solid home gym plate set includes: 2 pairs of 20 kg (45 lbs) plates, 1 pair of 10 kg (25 lbs), 1 pair of 5 kg (10 lbs), and 1 pair of 2.5 kg (5 lbs) change plates. This covers a range from 25 kg to 140 kg on a standard 20 kg bar. Add 25 kg or 15 kg plates as your lifts progress.
What is the difference between bumper plates and iron plates?
Bumper plates are rubber-coated with a uniform diameter (450 mm) so the bar can be safely dropped from overhead. They are standard for Olympic lifting and CrossFit. Iron plates (also called calibrated or cast iron) are smaller in diameter and used mainly for powerlifting and general strength training. Iron plates are more compact on the bar, letting you load more total weight.
How much does an Olympic barbell weigh?
A standard men's Olympic barbell weighs 20 kg (44 lbs). A women's Olympic bar weighs 15 kg (33 lbs). Many gyms also stock training bars at 10 kg (22 lbs) and specialty bars like the hex/trap bar at 20-27 kg (44-60 lbs). Always confirm your bar weight — some commercial gym bars may vary slightly.
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