Buzz
For those just starting out at the gym, the direction of the plates on a barbell may not seem like a big deal. However, experienced lifters often have strong opinions on the matter. Eventually, you'll have to decide which way to face the plates yourself. But what’s the reasoning behind it? Let’s take a closer look at the debate.
It's crucial to note that this isn’t a major concern in terms of safety or workout effectiveness. If you find yourself facing the wrong direction in the squat rack, there could be a risk of injury down the road. But if you happen to place the plates incorrectly on the barbell, the worst-case scenario is someone giving you an unsolicited lecture about the importance of tradition. It's similar to the ongoing discussion about whether toilet paper should roll over the top or hang from behind.
Wait, what exactly does ‘the direction the plates face’ even refer to?
Now, we’re diving into the real questions. Some plates are identical on both sides, so this issue doesn’t really apply. (Mostly. Arguably. We'll touch on an exception shortly.)
You don’t need to worry about this if your gym uses bumper plates (the kind that bounce); they’re effectively the same on both sides. Or if your gym has plastic-coated plates with cutout grips, which also lack a distinct front or back.
However, there are plenty of plates that do have a defined front and back. The back side is plain and smooth, free of any lettering or indentations. The front features a raised lip around the edge, and the surface is recessed. Inside the recessed area, there’s usually a label displaying the plate’s weight, along with branding to indicate the manufacturer. This is what we’ll refer to as the front.
So, you load the plates so that the writing is readable, right?
Ha! If only it were that easy. Facing the plates outward makes them easier to read, and that’s a reasonable approach. Personally, I think it’s perfectly acceptable. However, many gyms follow the tradition of facing the plates inward.
This is particularly common in powerlifting gyms and places that have an old-school vibe. If you’re surrounded by iron plates, there’s a good chance you’re in one of these gyms—but that’s not always the case. To make sure you fit in, take a quick glance around before loading your bar. If you notice any differing opinions, just do what the largest or most experienced-looking person does.
When you ask people why they load the plates the way they do, the response often boils down to “this is just how we do it.” One argument is that you can more easily grab the lip of the plate when it’s facing outward on the rack and inward on the bar. This makes sense for exercises like the squat or bench press, but when it comes to deadlifts, it’s easier to load the bar when the lip is facing outward—just slide the plates onto the bar the same way you would on the rack.
If you’re looking for a simpler answer, there’s always the superstition that loading the plates face-in keeps the power inside the bar.
Ready for another point of disagreement? Even if you’re on board with facing all of the 45-pound plates (the large ones) inward, you still need to make a choice about the direction of the smaller plates: the 25s, 10s, and so on. My husband learned the plates-in method at a powerlifting gym, and sometimes I find him squatting with a barbell loaded with full-size plates, mixed in with a set of mystery plates. Is that medium-sized plate a 25 or a 35? Did he use the 10-pounders, or did he sneak my 5-kilogram plates? Personally, I think it would be nice to face the smaller plates outward, but I’m not about to disrespect his tradition.
And then there’s the issue of competition loading.
So, how exactly do they load the bar in competitions?
Take the International Powerlifting Federation, for example, which uses thin, color-coded steel plates that have a lip and writing on one side. (Powerlifting is the sport of the squat, bench press, and deadlift.) According to the rulebook, it states:
7. All discs must be clearly marked with their weight and loaded in the sequence of heavier discs innermost, with the smaller discs arranged in descending weight, ensuring that the referees can read the weight on each disc.
8. The first and heaviest plates placed on the bar must be loaded with the face in; all other plates should be loaded with the face out.
To reiterate: the first plate goes face-in, and all the following plates are loaded face-out.
This method ensures that the majority of the plates’ markings are visible from a distance, which judges, loaders, and spectators all appreciate. The largest plates (25 kilograms) are large and red, while the other plates come in different colors and are typically smaller in diameter. With a few red plates and several smaller ones, it’s easy to quickly tell how much weight is on the bar based on size, color, and markings.
Weightlifting (the sport of the snatch and clean and jerk) used to be practiced this way, when one-sided plates were common. But today, the standard setup includes bumper plates of uniform size, each marked on both sides. Color-coding is an effective way to indicate the weight of any plates whose markings aren't visible. The International Weightlifting Federation doesn’t require a specific direction for the plates to face:
The bar is loaded starting with the heaviest plates, and the lighter ones are added in descending order of weight toward the outer edge. The plates must be arranged so that both the referees and the jury can easily identify the weight of each one.
So, do bumper plates not have a front or back?
Mostly. Modern bumper plates feature markings on both sides, but sometimes you can distinguish the front from the back by their design. If there's a metal disc in the center, one side may have visible hardware while the other side remains smooth. Some competition organizers instruct their loaders to conceal the hardware, making only the smooth, shiny side visible (using the phrase “hide your nuts” as a reminder). Others don’t mind either way. (Redditor Afferbeck_ shared a series of photos highlighting this inconsistency over the years.)
Is there a general rule or guideline for this?
Of course.
If the plates are more or less identical on both sides, there’s no need to stress about it.
If you’re at an upscale powerlifting gym with premium, color-coded, calibrated plates, start by loading the first plate face-in, and then load the rest face-out.
Otherwise, if most people are loading them face-in, follow suit and load them face-in.
If you’re alone at the gym or working out at home, it really makes no difference.
If you didn’t know about this debate until now, I hope I’ve shed some light. And if you already had a strong opinion, I hope I’ve helped you see other perspectives and maybe left you a little more confused. (Apologies.) Feel free to share any missed reasons or superstitions in the comments.
