GainsLog
Barbell Plate Calculator
Enter your target weight to see the exact plates to load on each side of the barbell. Visual bar diagram, Olympic color coding, and automatic warm-up set progression.
Loaded Weight
100 kg
Weight per side
40 kg / side
Warm-Up Set Progression
100 kg Work Set| Set | % of Target | Weight | Plates per side | Target Reps |
|---|---|---|---|---|
| Empty Bar | — | 20 kg | Empty Bar | 8–10 |
| Warm-Up 1 | 50% | 52 kg | 1 × 15 | 5 |
| Warm-Up 2 | 70% | 72 kg | 1 × 25 | 3 |
| Warm-Up 3 | 85% | 88 kg | 1 × 251 × 51 × 2.51 × 1.25 | 1–2 |
| Work Set | 100% | 100 kg | 1 × 251 × 15 | Target |
Stop Doing Gym Math While Fatigued
GainsLog automatically calculates your plates, progressive overload targets, and warm-up sets right on your phone and Apple Watch.
How barbell plate math works
Calculating barbell weight requires three steps: subtract the weight of the barbell itself (usually 20 kg or 45 lbs), divide the remaining weight by two (since weight must be distributed evenly across both sleeves), and load plates from heaviest on the inside to lightest on the outside.
For example, to load 87.5 kg on a standard 20 kg bar: subtract 20 kg (leaving 67.5 kg), divide by 2 (33.75 kg per side). Using standard plates, you load: 1×20 kg + 1×10 kg + 1×2.5 kg + 1×1.25 kg on each side.
Standard Olympic plate color coding
The International Weightlifting Federation (IWF) and International Powerlifting Federation (IPF) establish standard color coding for competition bumper and metal plates:
- 25 kg (55 lbs) — Red
- 20 kg (44/45 lbs) — Blue
- 15 kg (33/35 lbs) — Yellow
- 10 kg (22/25 lbs) — Green
- 5 kg (11/10 lbs) — White
- 2.5 kg (5.5/5 lbs) — Black
- 1.25 kg (2.75/2.5 lbs) — Chrome / Silver / Grey
GainsLog uses standard IWF/IPF color coding in this calculator and in the native mobile workout tracker.
Three Golden Rules of Barbell Loading
1. Heaviest Plates Closest to the Collar
Always slide your heaviest plates on first, closest to the barbell sleeve collar. This keeps the barbell rigid, reduces sleeve whip, and protects the bar shaft during heavy lifts.
2. Always Use Collars / Barbell Clips
Barbell collars prevent plates from sliding during explosive lifts or slight balance discrepancies. Even small 2.5 kg shifts can cause severe asymmetric torque on your shoulders and spine.
3. Load Plates Facing Inward on First Plate
Many competitive lifters load the first heavy bumper with the smooth face pointing inward toward the sleeve collar to maximize plate sleeve grip and simplify unloading.
Frequently asked questions
How much does a standard barbell weigh?
A standard Olympic barbell weighs 20 kg (44.1 lbs) for men and measures 2.2 meters (7.2 ft) with 50mm sleeve diameter. A standard Olympic barbell for women weighs 15 kg (33.1 lbs) and has a slightly thinner 25mm shaft. Standard technique and junior barbells typically weigh 10 kg (22 lbs).
What is the best order to load plates on a bar?
Always load from heaviest on the inside to lightest on the outside. For instance, load 20kg plates first, followed by 10kg, 5kg, 2.5kg, and fractional plates at the outer sleeve edge.
Do barbell collars add weight to the lift?
Standard plastic clamp collars weigh about 50–100 grams each and are generally ignored in gym math. However, official IPF/IWF competition collars weigh exactly 2.5 kg each (5 kg total for the pair) and are counted toward the total competition weight.
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