Loading a barbell correctly means distributing weight evenly on both sides. The total weight equals the bar weight plus all plates loaded. For safe strength training, you must load identical plates on each side to maintain balance.

The fundamental principle is simple: divide the weight you need to add (target minus bar weight) by two. That’s how much goes on each side. However, choosing which plate combinations to use requires understanding standard plate sizes and efficient loading strategies.

Standard Barbell Specifications

Different barbells serve different purposes and weigh different amounts. Using the wrong bar weight in your calculations means loading incorrect weight, which affects your workout intensity and potentially creates safety issues.

Men’s Olympic Barbell: The standard is 45 lbs (20 kg), measuring 7.2 feet long with a 2-inch sleeve diameter. This bar is used for most barbell exercises including squats, deadlifts, and bench press.

Women’s Olympic Barbell: Weighs 35 lbs (15 kg) and measures 6.6 feet with a smaller 1-inch diameter grip. The thinner grip accommodates smaller hands and the lighter weight makes it ideal for learning proper form.

Training Bars: Ranging from 15-25 lbs (7-11 kg), these lighter bars help beginners master technique before progressing to heavier loads. Research shows that starting with appropriate equipment weight prevents injury and builds proper movement patterns.

Imperial System (Pounds) – USA Standard

American gyms use color-coded plates that follow a consistent standard. Learning these colors speeds up your plate loading and helps you quickly identify what you need from across the gym.

• 45 lbs (Blue): The workhorse of gym plates. Two per side gets you to 225 lbs.
• 35 lbs (Yellow): Less common but useful for intermediate jumps.
• 25 lbs (Green): Essential for building up to heavier loads gradually.
• 10 lbs (Gray/White): Perfect for smaller increments and warm-up sets.
• 5 lbs (Purple/Small Blue): Key for progressive overload with small jumps.
• 2.5 lbs (Pink/Red): Micro-loading plates crucial for upper body progression.

Metric System (Kilograms) – International Standard

International gyms and Olympic weightlifting use the metric system. The color coding differs from the imperial system, so pay attention when switching between gyms.

• 25 kg (Red): The heaviest standard plate, roughly 55 lbs.
• 20 kg (Blue): Most common heavy plate, approximately 44 lbs.
• 15 kg (Yellow): Mid-weight plate, about 33 lbs.
• 10 kg (Green): Standard mid-weight, approximately 22 lbs.
• 5 kg (White): Common lighter plate, about 11 lbs.
• 2.5 kg (Small Blue): Small increment, roughly 5.5 lbs.
• 1.25 kg (Small Red): Micro-loading, approximately 2.75 lbs.

Understanding these weights helps when traveling internationally or following programs written in different units. The small difference between 45 lbs and 20 kg (1 lb) is negligible for most training purposes.

Popular Weight Setups (45 lb Bar)

Memorizing these common combinations saves time in the gym. These are the most frequently used setups for compound movements like squats, deadlifts, and bench press.

Metric Combinations (20 kg Bar)

For those training in metric, these are the standard checkpoints. The numbers are rounder and often easier to calculate mentally.

• 60 kg (132 lbs): One 20 kg plate per side – beginner working weight
• 100 kg (220 lbs): Two 20 kg plates per side – intermediate milestone
• 140 kg (308 lbs): Three 20 kg plates per side – advanced strength level
• 180 kg (396 lbs): Four 20 kg plates per side – elite performance

According to NSCA training guidelines, progressing systematically through these weight milestones with proper 2.5-10 lb (1.25-5 kg) increments optimizes strength development and reduces injury risk.

Proper Loading Order

The sequence you load plates affects safety and equipment longevity. Always load the heaviest plates first, positioning them closest to the bar sleeves. This creates the most stable configuration and prevents the bar from tipping.

Step-by-Step Loading: Start with your heaviest plates on both sides, then add medium weights, finishing with the smallest plates on the outside. Load plates in pairs – add one to each side alternately, never loading all weight on one side first. This prevents the bar from rolling or tipping, which can damage equipment and cause injury.

Collar Placement: Always secure plates with collars or clips. Standard collars add 5 lbs (2.5 kg) total to your lift. Account for this in your calculations, especially when attempting PRs or following precise programming.

Progressive Overload Application

Small, consistent weight increases drive long-term strength gains. For lower body exercises like squats and deadlifts, 5-10 lb (2.5-5 kg) jumps work well. Upper body lifts like bench press and overhead press respond better to 2.5-5 lb (1.25-2.5 kg) increases.

This is why 2.5 lb and 1.25 kg plates are essential. Without them, you’re forced into 10 lb minimum jumps on bench press, which is too aggressive for most lifters once they reach intermediate levels. Research on progressive overload confirms that smaller increments lead to more sustainable strength gains and fewer plateaus.