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Barbell and plate guides
Short reference guides for loading a barbell: plates on each side, what each plate and bar weighs, Olympic vs standard plates, plate colors and kg vs lb.
- GuideOlympic plate colors: the complete guideWhat each Olympic plate color means under the IWF standard: 25 kg red, 20 kg blue, 15 kg yellow, 10 kg green, plus the change plates.
- GuideHow much does a barbell weigh?A gym barbell weighs 45 lb (20 kg). Women's Olympic bar 33 lb (15 kg), EZ curl 15–25 lb, trap bar 45–60 lb, safety squat bar 55–70 lb and more.
- GuideKg ↔ lb equivalents for the gymConversion table between kilograms and pounds for the most common training loads.
- GuideHow much is 1 to 6 plates on each side?1 plate on each side is 135 lb, 2 plates 225 lb, 3 plates 315 lb and 4 plates 405 lb on a 45 lb bar. In kg, 2 × 20 kg plates per side make 100 kg.
- GuideHow much does a weight plate weigh?A standard gym plate weighs 45 lb (20.41 kg) in a pound gym, or 20 kg (44.09 lb) in a kilo gym. Every plate from 1.25 kg to 45 lb in both units.
- GuideOlympic vs standard plates: what is the difference?Olympic plates have a 2-inch (50 mm) hole for 45 lb Olympic bars; standard plates have a 1-inch hole for lighter 15–25 lb bars. Same weight, other bar.
- GuideHow much do barbell collars weigh?Competition collars weigh 2.5 kg (5.51 lb) each, so a pair adds 5 kg (11.02 lb). Spring clips and lock-jaw collars depend on the model.
- GuideWhat is a 1RM (one-rep max)?A 1RM is the most weight you can lift for one full rep with good form. Tested vs estimated maxes, how it differs from a rep PR, and why programs use it.
- GuideWhat is a PR in the gym?PR means personal record: the heaviest weight you have lifted for a given number of reps. Weight PRs vs rep PRs, how to find yours and how to track them.
- GuideHow is 1RM calculated?A 1RM is estimated by putting a set of a few reps into a formula. Epley, Brzycki, Lombardi and O'Conner side by side, and why they split above 10 reps.
- GuideWhat percentage of your 1RM can you lift for each rep count?A rep max chart turns reps into a % of your 1RM: 5 reps is about 85.7% by Epley and 88.9% by Brzycki. Full 1 to 12 rep table with kg and lb examples.
- GuideHow do you test your 1RM safely?Work up in singles at 50, 70, 80, 90 and 95% of a planned max, then take 100%. Attempt tables for 140 kg and 315 lb, plus spotter and safety basics.
- GuideHow many warm-up sets before squat, bench and deadlift?Most lifters need 3 to 5 warm-up sets. A simple ramp is 40, 60, 75 and 85% of the work set: 125, 190, 235 and 270 lb before 315 lb, with the plates.