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Quick test: You’re aiming to lift 185 pounds. What plate configurations do you need for each side of the barbell, and what sizes should they be? If ‘a 45 and a 25, naturally’ wasn’t your immediate answer, perhaps a quick review of plate math will be useful.
Indeed, the bar is part of the total weight calculation
Let’s cover the fundamentals. When you mention how much weight you’ve lifted, that total refers to the combined weight you’re handling. The bar itself is included in that total.
In most U.S. gyms, a standard (Olympic) barbell typically weighs either 45 pounds or 20 kilograms (roughly 44 pounds). If your weight plates are measured in pounds, you can safely assume it’s 45 pounds. (You won’t hear someone say, 'I benched 224 pounds,' even if the bar was technically 20 kilograms.)
You’ll recognize one of these common barbells if it’s seven feet in length, and its sleeves at the ends measure two inches in diameter. In nearly every gym, the bars used for squat racks and bench presses will be of this type.
If your gym offers different bar sizes, check the end for a label indicating the weight, or simply ask someone. If your gym uses kilo plates or if it's a Crossfit facility, you should know that Olympic-style weightlifting uses a 20 kilogram bar for men (approximately 45 pounds) and a 15 kilogram, shorter bar for women, which Crossfitters often estimate as 35 pounds, even though it’s closer to 33. (There’s a whole backstory on why women’s barbells exist, which I explain here.)
Your gym might also feature lighter bars, such as 25-pound or even 10-pound bars. Home exercise equipment often uses a 1-inch wide bar without the larger collars found on Olympic or powerlifting bars; these bars are lighter, so you should either weigh yours or check the packaging to confirm its weight.
If you’re using a Smith machine or any other machine, don’t bother calculating how much the machine or its bar weighs. Each machine is different, they’re rarely labeled, and the weights won’t feel the same as they would on a barbell. Simply note the total weight you load onto it—that’s sufficient for tracking purposes.
What about the clips or collars that secure the weights? Generally, they’re not heavy enough to affect your total calculation, but if they’re large and you know their weight, feel free to include them.
Here’s the formula to calculate how much weight is on the bar
It might be obvious, but I want to make sure it’s clear: to determine the total weight on the bar, sum the plates on one side, double that amount, and then add the weight of the bar.
For example, if you have a 45 and a 25 on each side, add 25 + 45 to get 70, then double that (140), and finally, add the bar’s weight (140 + 45 = 185).
More commonly, you’ll begin with a target weight to lift, and then need to load the bar appropriately. With practice, you’ll soon be able to load a bar correctly without giving it much thought. Here’s how:
Memorize common weight increments in pounds
Let’s assume we’re using a 45-pound barbell. You’ll frequently use the same combinations, and soon these numbers will become second nature:
55 pounds: a 5-pound plate on each side
65 pounds: a 10-pound plate on each side
95 pounds: a 25-pound plate on each side
Once you’re strong enough to load a full 45-pound plate on each side of the bar, it’s useful to get familiar with multiples of 45. It's common to refer to these weights by the number of plates per side. For example, when someone says, ‘I can bench two plates,’ they’re referring to two plates on each side, or 225 pounds. Here are the typical numbers for this system:
135 pounds: one 45-pound plate on each side
225 pounds: two 45-pound plates on each side
315 pounds: three 45-pound plates on each side
405 pounds: four 45-pound plates on each side
495 pounds: five 45-pound plates on each side
As you prepare for a lift, you can calculate the weight as you add plates. For example, you start with just the empty bar, then add a 10 on each side (totaling 65 pounds), followed by another pair of 10s (bringing it to 85 pounds). Next, you replace both 10s with a 25 on each side (now at 95 pounds). If you need to reach 100 pounds for your next set, you’ll need five more pounds, so you grab a pair of 2.5-pound plates, and you’re all set.
Memorize common weight increments in kilograms
Some gyms use plates measured in kilograms instead of pounds. (Some even have both, so stay alert!) The same principles apply: count the bar, and remember the common combinations. Bumper plates and competition-grade steel plates are often color-coded, so I’ve listed the color codes below:
On a 15kg women’s bar:
A pair of 10 kilo plates (green) = 35kg
A pair of 15s (yellow) = 45kg
A pair of 20s (blue) = 55kg
A pair of 25s (red) = 65kg
Two pairs of 25s = 115kg
Three pairs of 25s = 165kg
Alternatively, if you're using a 20kg men's barbell:
A pair of 10kg plates (green) = 40kg
A pair of 15kg plates (yellow) = 50kg
A pair of 20kg plates (blue) = 60kg
A pair of 25kg plates (red) = 70kg
Two pairs of 25kg plates = 120kg
Three pairs of 25kg plates = 170kg
When switching between pounds and kilograms, it can be useful to quickly convert them in your mind. To convert kilos to pounds, multiply by 2.2; to convert pounds to kilos, divide by 2.2. (Since kilograms are "larger" than pounds, the same object will weigh fewer kilograms and more pounds.) Some conversions are quite simple to remember:
5kg = 11 pounds
10kg = 22 pounds
20kg = 44 pounds
30kg = 66 pounds
40kg = 88 pounds
50kg = 110 pounds
100kg = 220 pounds
150kg = 330 pounds
I train at a gym where everything is measured in kilograms, and at another gym where it's all in pounds. Luckily, the lifts I do at each location are different, so I keep my Olympic lifting logs in kilos and my powerlifting records in pounds. I suggest following this method rather than trying to convert measurements during each lift.
If you're unfamiliar with working in kilograms, start by remembering just one number: your bodyweight in kilos. This will allow you to quickly assess weights like, "This is heavier than me" or "This weighs about half of my bodyweight" without needing a calculator.
Apps and calculators are useful tools.
Indeed, there are calculators designed to help with this. I log my workouts using an app called Strong, which includes a handy feature that shows you how to load the bar for your lifts. RackMath (available for free on iOS and Android) seems like a solid choice for a standalone app.
For an online alternative, check out this calculator from ExRx. Keep in mind that you'll need to input the weight of your bar, the sizes of the plates you have, and how many of each plate are available. In a commercial gym, the number of plates might be limitless, but in a home gym, you could be limited by the combinations of plates at your disposal.
