We all know resistance training can be the key to a great workout regimen, and one of the best ways to reach your goals is by using weight plates. No matter what level of strength training you do, barbells and weights are your most valuable tools for an effective workout.
In this guide, we’ll talk about how weight plates can benefit your workout, as well as how to choose the best weight plates for your home gym.
Table of Contents
- What Is a Weight Plate?
- Benefits of Weight Plates
- Barbells with Weight Plates vs. Dumbbells
- Workouts with Weight Plates
- Budgeting for Weight Plates
- Considerations when Buying Weight Plates
What Is a Weight Plate?
In case you’re just getting started on your strength training journey, weight plates are the heavy, plate-shaped discs attached to the ends of barbells. In strength training, weight plates let you achieve your desired lifting weight in a wide range of exercises.
As you’ll find out below, you can also use weight plates without bars to do a variety of total-body and muscle-isolating exercises.
Sizes of Weight Plates
Typically, standard weight plates weigh from 2.75 pounds to 55 pounds, although you might also occasionally find plates weighing in at 100 pounds.
In most gyms, you’ll find barbells loaded with weight plates at a standard 45 pounds each. Figuring in the weight of the barbell, which is usually around 45 pounds, with one 45-pound plate on each side, you’re lifting a total of 135 pounds.
Here’s a calculation of your total lifts with 45-pound weight plates and a 45-pound barbell:
- One plate on each side: 135 pounds
- Two plates on each side: 225 pounds
- Three plates on each side: 315 pounds
- Four plates on each side: 405 pounds
If someone says they lifted a “one-plate bench,” this means that they lifted a bar with one 45-pound plate on each side, for a total lift of 135 pounds. Likewise, a “two-plate” lift would mean two 45-pound plates on each side, for a total lift of 225 pounds, and so on.
Composition of Weight Plates
Weight plates are generally made of cast iron or calibrated steel and are often painted with enamel paint or hammertone. They may also be coated in chrome, rubber, or plastic to help resist chipping and rusting.
Types of Weight Plates
There are many different types of weight plates offered on the market today, including standard plates, Olympic plates, bumper plates, competition plates, fractional plates, change plates, as well as a range of other specialty plates.
Let’s take a look at what each of these is and how they all differ.
Standard plates
Standard weight plates are popular in home gyms and are made of steel or cast iron. Many times, the plates are interchangeable with different types of bars, including adjustable dumbbell handles and aerobic bars.
Standard weight plates are typically smaller than bumper plates or Olympic plates. They feature a one-inch hole in the center of the plate and fit on compatible barbells.
Olympic plates
Olympic plates have a two-inch diameter hole in the center to fit an Olympic barbell. These can be made from iron, steel, or rubber.
It’s important to note, however, that just because they’re called “Olympic” doesn’t mean that they’re appropriate for competition.
Subsets of Olympic plates include bumper plates, competition plates, and certain specialty plates that have additional features to make them more convenient for an intended use.
Competition plates
Competition plates are a subset of Olympic plates that adhere to specifications set forth by the International Weightlifting Federation.
Bumper Plates
Bumper plates vary from 10 to 55 pounds and are made with a metal interior and thick rubber-coated exterior so you can drop them from overhead without worrying about breaking the weight plate or damaging the floor.
They are usually all made with the same diameter, no matter what their weight. Plus, they’re generally thicker than standard weight plates and have higher rebound and greater durability. Due to their rubber coating, they are also less noisy when dropped.
Bumper plates feature a two-inch hole in the center, fitting on Olympic barbells, and are primarily used with Olympic lifts as well as floor-based barbell routines.
Bumper plates often come in a range of colors to differentiate their different weights, as you can see from this set of affordable, top-quality KG Elite Color Olympic Bumper Plates from Titan Fitness.
Fractional plates
Fractional plates are smaller, lighter weights meant for incremental weight increases when training. They range from .25 to 1 lbs.
Change plates
Change plates are similar to fractional plates but are a bit heavier, ranging from 1.25 to 5 lbs.
Thanks to a rubber opening in the center, you can slip them on the outside of the collars of your barbell without worrying they’ll slip off. That makes incremental weight changes when training quick and easy.
Grip plates
Rather than being solid disks, grip plates are designed with holes on the sides, making it easier to grasp the weight and load it on and off the barbell. Titan Fitness offers several grip plates, including the LB Black Grip Plate and the 45lb Wagon Wheel Pulling Blocks.
Ruck plates
Ruck plates are the odd duck of the bunch, shaped like a rounded rectangle rather than a disk. These weights are meant to be placed in a backpack to add extra resistance when you’re walking or running.
They can also be used for traditional bodyweight exercises, like squats or lunges.
Calibrated plates
Whereas non-calibrated plates are thicker and can have some variation in weight (sometimes ranging from one to four pounds), calibrated plates are thinner and are more precise as to their exact weight.
To be considered “calibrated,” weights must be tested and certified to meet a specific standard of tolerance.
In addition to the accuracy of the weight, because calibrated plates are thinner, you can add more weight plates to a barbell and the plates will be closer to the center, giving you a different feel.
Benefits of Weight Plates
Whatever type of plates you decide on, fitness experts agree: Weight plates are an essential piece of home gym equipment.
They enable you to perform a wide range of exercises at a variety of weights to suit your fitness goals and provide maximum benefits for weight-resistance training and muscle isolation.
Here’s how weight plates can benefit your workout:
- They provide a wide range of muscle-building exercises that impact shoulders, chest, abs, arms, upper back, deltoids, biceps, triceps, leg strength, and more.
- You can use them for all kinds of lifts, including squats, deadlifts, power lifts, and virtually every other type of lift.
- You can use them alone, without bars, for muscle-building and isolation exercises.
- You can use them to build a stronger grip and engage more muscles than you typically use in other routines.
- You can use them to build resistance and stamina.
- You can use them to improve your balance.
- They’re easy to take care of, require no maintenance, and are easy to store.
Barbells with Weight Plates vs. Dumbbells
If you already have dumbbells at home, you might be wondering if you need a barbell with weight plates. The short answer is yes.
Barbells and dumbbells each provide specific advantages, but both are valuable additions to any home gym. Ideally, a great strength-training regimen includes a combination of barbell and dumbbell exercises. Here’s how they differ.
Barbells
Barbells with weight plates are primarily used for overall muscular strength and weight resistance training.
As we mentioned above, a standard bar typically weighs around 45 pounds (although you can get varying sizes and weights) and can accommodate multiple weight plates to reach your desired lifting weight.
When working with a barbell, you’ll lift and hold it with both hands, in a way that stabilizes the weight. Barbells allow you to load mass amounts of weight, yet still hold the bar securely.
Dumbbells
When we think of dumbbells, we usually picture the kind with the weights permanently attached, but dumbbells can also come with adjustable weight plates.
Fixed-weight dumbbells can weigh (in pairs) from five pounds up to 100+ pounds. When working with dumbbells, you‘ll lift one in each arm (or one at a time), primarily for muscle isolation and toning exercises, such as dumbbell rows and concentration curls.
With both barbells and dumbbells in your home gym, you’ll be even better equipped to meet your fitness goals.
Workouts with Weight Plates
As we mentioned earlier, you can do workouts with just weight plates alone, without a bar. Weight plates are great for all kinds of total-body muscle exercises, including the below:
Front Shoulder Raise
The Front Shoulder Raise strengthens your shoulders, back, and abdominals.
Standing with your feet hip length apart, hold the weight plate with both hands upright in front of you, and raise it back and forth from the top of your legs to your shoulders.
Truck Driver
The Truck Driver strengthens your front deltoids, back, and abdominals.
Hold the weight plate upright in front of you, like a steering wheel and, using a steering wheel motion, rotate it back and forth.
Lateral Raise
If you want to work your deltoids, shoulders, and upper back, grab two weight plates to do a lateral raise.
Standing with your feet hip-width apart, hold one plate in each hand down by your sides. Raise the plates until your arms are parallel to the floor and then lower. Make sure your elbows are soft to avoid any strains.
Halo
This exercise packs a punch, working out your shoulders, biceps, triceps, back, and abdominals. With your feet hip-width apart and holding a single weight plate with both hands, you’re basically going to do a loop around your head.
First, hold the plate over your head and bend your elbows. Then move the plate around your head in a circular motion. After doing a set in one direction, reverse course.
Floor Press
The floor press is a great way to work your chest, shoulders, and triceps.
Lie on your back with your legs straight, and hold the plate flat, raising it above your chest. Press the plate toward the ceiling, and then return it to your chest. To improve your abs, you can simultaneously lift your legs an inch or so off the ground.
Plate Push-Ups
A plate push-up is a great way to strengthen your shoulders, chest, abs, and arms.
Position yourself for a push-up, with a plate under each hand (make sure the plates are touching). As you lower your chest to the floor, slide the weight plates apart and try to touch your nose to the ground.
When you raise yourself back up, slide the plates back so they’re touching again.
Plank Plate Switch
Working your shoulders, chest, abs, and obliques, the plank plate switch engages your core and tests your stability.
Before you begin, make a stack of three to five weight plates. Begin the exercise on your elbows in plank position with the weights on your right side.
Then raise your left arm and move the plates one by one to the other side, stacking them as you go. Be sure to maintain good form as you do it. When you’ve stacked all the weights, repeat by moving them back to their original position.
Budgeting for Weight Plates
Now that you know what weight plates are, the different kinds, and a few ways to use them, it’s time to dig into how to choose the best set for you.
You may have noticed that weight plates can be pretty pricey because of the materials and construction used for this type of equipment, as well as shipping costs.
When determining your budget for weight plates, first take a look at what goes into the fitness equipment’s pricing so you can “cut the fat” and get a good value for your dollar. Here are four reasons for the high cost of weight plates:
Materials
Weight plates are made from solid metals bound in rubber and urethane casings (except for all-metal plates). So it takes a lot of raw material — in the form of iron or steel — to make one weight plate.
Depending on the material used, certain plates tend to be more expensive. For instance, steel plates are more durable than cast iron plates, and for that reason are a bit pricier.
Calibrated weights are even more expensive, as the price has to account for the testing and certification required to verify that they are, in fact, their advertised weight.
And plates coated with rubber or other encasem*nt protecting them from corrosion and wear and tear are also more expensive than those without.
Construction
Weight plates are made of cast metals that have to be carefully crafted so there aren’t any fault lines. If there are, the plates could easily crack and be ruined.
Some plates are specifically manufactured to be dropped on the floor — a practice that’s common in powerlifting to avoid excess strain when lowering the barbell.
However, you never want to drop a weight plate that isn’t designed for this, as it could damage your floor and the weight plates.
Not surprisingly, weight plates intended to be dropped are sturdier and, therefore, likely to be more expensive.
Shipping costs
Weight plates aren’t something the average person buys on a regular basis. Usually, a good set of weight plates can last years, if not forever.
This means that weight plates can sit in manufacturers’ or dealers’ warehouses for years before they’re sold — and storage costs money.
Added to that, if they’re being purchased from a dealer, the plates have already been shipped once from the manufacturer and then would have to be shipped again to the buyer. With today’s shipping rates, the cost of shipping these bulky, heavy plates can be astronomical.
To make up for the storage and shipping costs already incurred, sellers often pass high shipping fees onto the purchaser.
So it’s worth investing some time in researching shipping prices before making your mind up on your purchase. Look for weight plates with free shipping, like this set from Titan Fitness, to dramatically cut down on the cost of your plates.
Bought in pairs
Finally, when you buy weight plates, you oftentimes have to buy them in pairs. Likewise, you’ll want several sets of different weights if you’re equipping a home gym so that you can change up your workout. Cost-wise, this adds up.
Standard weight plates can cost less than $25 for a pair of 2.5-pound plates or around $145 for a single 55-pound plate, so prices can really vary.
Once you know your budget, you can look for sets that fall within your price range. Don’t skimp on quality, as weight plates should last a long time. You may want to check out an economy line that offers quality without the massive price tag.
Considerations when Buying Weight Plates
Now that you’ve set your budget, there are a few other things to consider when choosing weight plates.
Training priorities
Are you a powerlifter, bodybuilder, or recreational lifter? Are your goals focused on strength training or overall total-body fitness? The types and weights of the plates you buy will depend upon these factors.
Think about your ideal workout routine and what it requires. That should help you narrow it down. If you still can’t decide, ask a personal trainer or instructor at your local gym for help.
Current equipment
If you already have a barbell, you’ll want to get weight plates that are compatible with it. As we mentioned earlier, standard weight plates work with a one-inch barbell, whereas Olympic or bumper weight plates work with a two-inch barbell.
Space and storage
Another thing you want to consider when choosing weight plates is your space and storage options. If your home gym is on the smaller side, you might opt for a more limited set to accommodate the space.
Before making a selection, be sure to measure the space where you’re planning to keep your weight plates to determine how many you can accommodate.
Durability
Weight plates are not something you want to skimp on. This equipment should ideally last a long time, so it makes sense to invest in a durable set of plates you can use year after year.
Warranty
As always, you’ll want to take a look at the warranty offered with any equipment you’re considering.
Features and construction
Do you want standard weight plates, color-coded bumper plates covered with rubber, or all-metal plates? Your choice should depend on your training regimen.
If you use a power cage or squat cage, you can safely use metal weight plates. But if you prefer floor-based barbell routines, you’ll probably want to choose bumper plates instead.
Whichever type of weight plates you choose, you’ll be amazed at how much you can do with them and how much they’ll enhance your workout regimen.
Stronger, Fitter You with Titan Fitness
Now that you know what weight plates are, the different types, and how to use them, choosing the perfect plates should be a snap.
As with most everything, you’ll want to balance cost with quality. Titan Fitness makes it easy with premium quality weight plates, bumper plates, and specialty plates — without the premium cost.
This means you’ll enjoy substantial savings, plus free shipping.
Whether you’re in the market for weight plates, bars, specialty bars, kettlebells, dumbbells, power racks, or anything else, you’ll be getting top quality equipment at a price you can afford.
