How to load a barbell
Subtract the bar (and collars, if you use them) from your target, halve what's left, and load that on each side with the heaviest plates first. The calculator does exactly this and tells you if the plates can't make your weight exactly.
Weight per side = (target − bar − collars) ÷ 2
What “plates a side” comes to
When lifters say “two plates,” they mean two of the heaviest plate on each side of the bar — 45 lb in a pound gym, 20 kg in a kilogram one. The bar itself is included in the totals below.
| Plates each side | Pound set (45 lb bar) | Kilogram set (20 kg bar) |
|---|---|---|
| 1 | 135 lb (61.2 kg) | 60 kg (132.3 lb) |
| 2 | 225 lb (102.1 kg) | 100 kg (220.5 lb) |
| 3 | 315 lb (142.9 kg) | 140 kg (308.6 lb) |
| 4 | 405 lb (183.7 kg) | 180 kg (396.8 lb) |
| 5 | 495 lb (224.5 kg) | 220 kg (485 lb) |
| 6 | 585 lb (265.4 kg) | 260 kg (573.2 lb) |
| 7 | 675 lb (306.2 kg) | 300 kg (661.4 lb) |
| 8 | 765 lb (347 kg) | 340 kg (749.6 lb) |
How to load the common totals
Pound gym
A 45 lb bar with 45, 35, 25, 10, 5 and 2.5 lb plates, heaviest first. Every one of these makes its target exactly.
| Target | Each side | In kilograms |
|---|---|---|
| 95 lb | 1 × 25 | 43.1 kg |
| 115 lb | 1 × 35 | 52.2 kg |
| 135 lb | 1 × 45 | 61.2 kg |
| 145 lb | 1 × 45 + 1 × 5 | 65.8 kg |
| 155 lb | 1 × 45 + 1 × 10 | 70.3 kg |
| 185 lb | 1 × 45 + 1 × 25 | 83.9 kg |
| 205 lb | 1 × 45 + 1 × 35 | 93 kg |
| 215 lb | 1 × 45 + 1 × 35 + 1 × 5 | 97.5 kg |
| 225 lb | 2 × 45 | 102.1 kg |
| 245 lb | 2 × 45 + 1 × 10 | 111.1 kg |
| 275 lb | 2 × 45 + 1 × 25 | 124.7 kg |
| 295 lb | 2 × 45 + 1 × 35 | 133.8 kg |
| 315 lb | 3 × 45 | 142.9 kg |
| 365 lb | 3 × 45 + 1 × 25 | 165.6 kg |
| 405 lb | 4 × 45 | 183.7 kg |
Kilogram gym
A 20 kg bar with 25, 20, 15, 10, 5, 2.5, 1.25 and 0.5 kg plates. The targets are different because the numbers people call out in a kilogram gym are round — 100 kg, not the 102.1 kg that 225 lb comes to.
| Target | Each side | In pounds |
|---|---|---|
| 40 kg | 1 × 10 | 88.2 lb |
| 50 kg | 1 × 15 | 110.2 lb |
| 60 kg | 1 × 20 | 132.3 lb |
| 70 kg | 1 × 25 | 154.3 lb |
| 80 kg | 1 × 25 + 1 × 5 | 176.4 lb |
| 90 kg | 1 × 25 + 1 × 10 | 198.4 lb |
| 100 kg | 1 × 25 + 1 × 15 | 220.5 lb |
| 110 kg | 1 × 25 + 1 × 20 | 242.5 lb |
| 120 kg | 2 × 25 | 264.6 lb |
| 140 kg | 2 × 25 + 1 × 10 | 308.6 lb |
| 160 kg | 2 × 25 + 1 × 20 | 352.7 lb |
| 180 kg | 3 × 25 + 1 × 5 | 396.8 lb |
| 200 kg | 3 × 25 + 1 × 15 | 440.9 lb |
Kilogram plates vs pound plates
Competition gyms use kilogram plates (25, 20, 15, 10, 5, 2.5 and 1.25 kg), colour-coded red, blue, yellow, green, white. Most US commercial gyms use pound plates (45, 35, 25, 10, 5 and 2.5 lb). A 20 kg plate (44.1 lb) is slightly lighter than a 45 lb plate (20.4 kg), so the same “two plates a side” is 100 kg on a kilogram set but 225 lb (102 kg) on a pound set — close enough to sound equivalent, far enough apart to matter once you are chasing a number.
Common barbell weights
| Bar | Kilograms | Pounds |
|---|---|---|
| Men's Olympic bar | 20 kg | 44 lb |
| Women's Olympic bar | 15 kg | 33 lb |
| Standard US gym bar | 20.4 kg | 45 lb |
| Trap, safety squat and specialty bars | 25–30 kg | 55–65 lb |
The men's and women's Olympic bars are fixed by the sport's rules, so those two are reliable anywhere. Specialty bars are not standardised at all — weigh yours before you trust a number for it.
Tips for loading plates
- Load the heaviest plates closest to the centre and keep both sides identical.
- Use collars for anything heavy; plates drift during lifts.
- For small jumps, fractional plates (1.25 kg, 0.5 kg or 2.5 lb) let you progress steadily.
Frequently asked questions
How much does an Olympic barbell weigh?
A men's Olympic barbell weighs 20 kg (44 lb) and a women's bar 15 kg (33 lb). In US gyms the standard bar is usually treated as 45 lb. Trap bars, safety squat bars and technique bars vary, so check yours.
Should I count collars?
Spring clips weigh almost nothing, but competition collars weigh 2.5 kg each (5 kg per pair). If you use them, include them so the total on the bar is correct.
Why can't the calculator hit my exact weight?
Plates only come in fixed sizes. If your target isn't reachable with the plates available, the calculator loads the closest weight below it and shows the difference. Adding smaller change plates fixes this.
Sources
The formula on this page comes from the published work below. We check the numbers against the worked examples in these sources with automated tests, and re-read the page against them when we review it.
- International Powerlifting Federation. Technical Rules Book — equipment specifications for bars, discs and collars. www.powerlifting.sport/rules/codes/info/technical-rules
General fitness information, not medical advice. Results are estimates; check with a doctor or qualified coach before major changes to diet or training. Formula and copy last reviewed 10 November 2026.