Which plates go on the bar
A weight, or a percentage of your 1RM: the plates on each side, as close as possible without going over.
Your warm-up ladder
From 60 to 100% of the target load, with the plates for each step.
| Share | Load | Plates on each side |
|---|---|---|
| 60% | 135 lb | 45 |
| 70% | 160 lb | 45 + 10 + 2.5 |
| 80% | 180 lb | 45 + 10 + 10 + 2.5 |
| 90% | 205 lb | 45 + 35 |
| 100% | 225 lb | 45 + 45 |
- Take off the bar, split in two, then always use the heaviest plate that fits: the fewest plates possible.
- If no plate gives the exact weight, we stop just below and show the difference.
Frequently asked questions
A men's Olympic bar weighs 20 kg (about 45 lb), a women's 15 kg (about 35 lb); technique bars are often lighter. Check the one at your gym.
Competition collars weigh 2.5 kg each; training clips, almost nothing. The calculation leaves them out.
- One rep max calculatorYour max lift, without testing it
- RPE chartThe right weight for every set
- DOTS scoreCompare your strength, whatever your bodyweight
- Strength standardsYour level at the squat, bench press and deadlift
- Workout plan generatorYour strength training program
- IPF GL pointsYour IPF GL points
A coach to take you further
A programme built for you and adjusted every week, by a coach near you or online.
Free directory, no sign-up.