Understanding “Plates” in the Gym: Everything You Need to Know

When you first step into a gym, you’ll hear phrases like “two plates on each side” or “throw on another plate.” If you’ve ever wondered, what is a plate in lifting?, you’re not alone. Whether you’re weightlifting, powerlifting, or simply doing strength training at the gym, knowing the basics about weight plates is essential. Let’s break it down in a simple, clear way.

What Is a Plate in the Gym?

In gym terms, a “plate” refers to a weight plate—those round, flat discs that are loaded onto barbells, dumbbells, or plate-loaded machines. They come in various sizes and weights, but when people casually talk about “a plate,” they’re usually talking about the standard 45-pound (20.4 kg) Olympic weight plate. This is the most common size in commercial gyms, especially for barbell exercises like squats, bench presses, and deadlifts.

So, when someone says, “I benched two plates,” it typically means they benched 225 pounds—two 45-pound plates on each side of a 45-pound barbell.

What Is a Plate in Weightlifting?

In the world of Olympic weightlifting, the term “plate” is also widely used, but the color and style of the plates might be different. Olympic plates, often called bumper plates, are color-coded and made of rubber so they can be dropped safely from overhead.

• Red = 25 kg (55 lbs)

• Blue = 20 kg (44 lbs)

• Yellow = 15 kg (33 lbs)

• Green = 10 kg (22 lbs)

Here, lifters might say “two red plates,” meaning a barbell loaded with 25 kg plates on each side.

What Is a Plate in Lifting and Gym Settings?

Outside of Olympic lifting, gym-goers generally refer to iron or rubber-coated plates in pounds. Here’s a quick reference:

• 45 lbs – Standard plate

• 35 lbs – Less common, but useful for progressive loading

• 25 lbs, 10 lbs, 5 lbs, 2.5 lbs – Smaller plates for adding incremental weight

Some gyms also use fractional plates (1 lb or 0.5 kg increments) for more precise weight increases, especially useful in strength programs like linear progression.

My First Encounter With “Plates” at the Gym

I’ll never forget my first time loading a barbell. I was nervous, unsure how much weight to start with. A more experienced lifter noticed and simply said, “Start with a plate on each side and see how it feels.” At the time, I had no clue that meant 135 pounds (45 lbs x 2 + 45 lb bar). That first workout taught me the importance of understanding gym language. Over time, “plates” became my easiest way to gauge progress—each extra plate symbolized hard work, patience, and consistency.

Why Plates Matter for Your Training

Knowing what a plate is and how much it weighs is more than just gym slang—it helps you:

• Track progress more easily (“I went from one plate to two plates on squats.”)

• Lift safely, knowing exactly how much weight is on the bar

• Communicate with other lifters more effectively

• Set realistic goals (moving from one to two plates is a common strength milestone)

Final Thoughts

So, what is a plate in lifting? It’s more than just a piece of iron or rubber—it’s a building block for your strength journey. Whether you’re chasing personal records or just staying active, understanding how plates work is a key step in getting stronger, training smarter, and feeling more confident in the gym.

Next time you hear “throw a plate on,” you’ll know exactly what it means—and maybe you’ll be the one helping a beginner understand it, too.