Free Tool
Plate Calculator
Enter your target barbell weight and bar. We'll tell you exactly which plates to load on each side, using the fewest plates possible.
Hercules logs your barbell weights, tracks your PRs, and shows you exactly how much you've lifted over time — no spreadsheets required.
Download on Google PlayHow do I calculate plates for a barbell?
To calculate which plates to load, start by subtracting the bar weight from your total target weight. A standard men's Olympic bar weighs 45 lbs (20 kg); a women's bar weighs 35 lbs (15 kg). Divide the remaining weight by two — that is how much you need to load on each side. Then work down through the available plate sizes, largest first: load as many of each denomination as possible before moving to the next smaller one. This approach uses the fewest total plates and keeps the bar evenly balanced. For example, a 225 lb squat on a 45 lb bar requires 90 lbs per side, which loads as one 45 lb plate and one 45 lb plate — so two 45s per side.
Frequently Asked Questions
How much does an Olympic barbell weigh?
A standard men's Olympic barbell weighs 45 lbs (20 kg). A women's Olympic barbell weighs 35 lbs (15 kg). Some gyms also have lighter technique bars, which typically weigh 15–25 lbs. Always check the bar you're using, as bar weight is included in your total lifted weight.
How do I calculate plates per side?
Subtract the bar weight from your target total, then divide by two — that is the weight you need to load on each side. Work down from the largest plate available, loading as many of each size as needed before moving to the next smaller size. This uses the fewest plates and keeps the bar balanced.
What plate sizes are standard?
Standard Olympic plates in pounds are: 45, 35, 25, 10, 5, and 2.5 lbs. In kilograms, standard plates are: 25, 20, 15, 10, 5, 2.5, and 1.25 kg. Most commercial gyms stock all of these. The smallest increment achievable with standard lbs plates is 5 lbs total (2.5 lbs per side), and with kg plates is 2.5 kg total (1.25 kg per side).