Introduction
Olympic weightlifting plates, also known as bumper plates, are an essential piece of equipment for Olympic weightlifting and CrossFit training. But with different sizes, materials and brands available, it can get confusing figuring out exactly how much each plate weighs.
The weight of Olympic plates is standardized based on kilogram (kg) measurements. The most common sizes are in 5 kg, 10 kg, 15 kg, 20 kg and 25 kg weights. Knowing the correct weight of each plate is important for accurately loading barbells and completing lifts safely and effectively.
In this article, we’ll break down the standard weights for men’s, women’s and training Olympic plates. We’ll also look at differences based on material and specialty plate designs. Read on to learn everything you need to know about Olympic plate weights!
Standard Men’s Olympic Plate Weights
For men’s Olympic weightlifting, the standard plate sizes and weights are:
| Plate Size | Weight |
|---|---|
| 1.25 kg | 2.5 lbs |
| 2.5 kg | 5 lbs |
| 5 kg | 10 lbs |
| 10 kg | 25 lbs |
| 15 kg | 35 lbs |
| 20 kg | 45 lbs |
| 25 kg | 55 lbs |
The heaviest plate used in men’s Olympic weightlifting competition is 25 kg (55 lbs). Plates range from as light as 1.25 kg (2.5 lbs) up to the max 25 kg plate.
Having a full set of these plate weights allows male Olympic lifters to progress from light technique work up to heavy lifts approaching their 1 rep max. The lighter 1.25 kg plates also allow for small weight increases when lifting near maximum effort.
Standard Women’s Olympic Plate Weights
For women’s Olympic weightlifting, the standard plate sizes and weights are:
| Plate Size | Weight |
|---|---|
| 1.25 kg | 2.5 lbs |
| 2.5 kg | 5 lbs |
| 5 kg | 10 lbs |
| 10 kg | 25 lbs |
| 15 kg | 35 lbs |
| 20 kg | 45 lbs |
The heaviest plate used for women is 20 kg (45 lbs). From 1.25 kg up to 20 kg, female lifters can progressively load bars in small increments to safely improve their Olympic lift numbers.
Having weights appropriate for a female athlete’s strength levels allows them to dial in the optimal load for technique work as well as hit PRs on heavy lifts.
Standard Training Olympic Plate Weights
For general training purposes, a wider range of plate sizes are available beyond competition specs:
| Plate Size | Weight |
|---|---|
| 1.25 kg | 2.5 lbs |
| 2.5 kg | 5 lbs |
| 5 kg | 10 lbs |
| 10 kg | 25 lbs |
| 15 kg | 35 lbs |
| 20 kg | 45 lbs |
| 25 kg | 55 lbs |
| 45 lbs | 45 lbs |
For training purposes, especially involving larger athletes or more strength-focused lifting, the range often extends up to 45 lb (20.4 kg) plates. This allows heavier loading beyond the 25 kg competition plates.
Smaller incremental plates like 1.25 kg/2.5 lbs are also commonly used to allow for minor weight increases and progression from lighter technique work up to heavier lifts.
Plate Material Differences
The weight of Olympic plates can also vary slightly based on the material used:
- Rubber bumper plates – The most common. Guaranteed to be within 5-10% of labeled weight.
- Steel – Most accurate to labeled weight but noisy when dropped.
- Urethane coated – Absorbs noise but less accurate, can be 10% off labeled weight.
- Iron – Very accurate but very noisy, not recommended for Oly lifting.
Rubber bumper plates are the standard for Olympic lifting since they stand up to repeated drops. But their molded manufacturing process means they come with some variability in actual weight.
Steel is most accurate if you need guaranteed precision. But the trade-off is loud banging that could damage bars and plates over time.
Urethane coated plates offer a quieter drop. But the plastic coating results in less weight accuracy compared to steel or iron.
Specialty Olympic Plate Designs
There are also some specialty Olympic plate designs that alter the standard sizing:
- Fractional plates – Allow for smaller weight jumps, with sizes like 1.25 kg, 0.5 kg, 0.25 kg.
- Change plates – Smaller plates for minor weight changes, like 1.25 kg and 2.5 kg sizes.
- Technique plates – Offer a smaller diameter but same weight, easier for beginners to load.
- Rubber coated iron – Provide tight weight tolerances with quieter drop than iron.
Fractional plate options allow smaller weight increases with 0.25 kg/0.5 lb increments. Change plates in the 1.25-2.5 kg range let you precisely fine tune your lifts.
Technique plates have the same weight as full-size plates but a smaller, easier to load diameter. And rubber coated iron plates give you the accuracy of an iron plate with the noise-reducing drop of bumper plates.
Typical Olympic Plate Sets
Putting this all together, some typical Olympic plate sets you’ll see for training include:
260 lb Men’s Set
- 2 pairs of 45 lb plates
- 2 pairs of 35 lb plates
- 2 pairs of 25 lb plates
- 2 pairs of 10 lb plates
- 2 pairs of 5 lb plates
- 2 pairs of 2.5 lb plates
220 lb Women’s Set
- 2 pairs of 45 lb plates
- 2 pairs of 35 lb plates
- 4 pairs of 25 lb plates
- 2 pairs of 10 lb plates
- 2 pairs of 5 lb plates
- 2 pairs of 2.5 lb plates
These provide a complete range of loading options, from light technique work up to near max lifts. Having multiples of the same weights allows you to load heavy on both sides.
The women’s set offers more 25 lb plates catered to female lifter’s typical strength range. While the men’s set includes 45 lb plates for larger, stronger male athletes.
Conclusion
Knowing the correct weight of Olympic plates is key for progression in your Olympic lifts and strength training. Standard plate sizes follow kilogram increments from 1.25 kg up to 25 kg for men and 20 kg for women.
But the actual weight can vary slightly based on material, with rubber bumper plates having the most variance. Specialty plates also exist for smaller weight jumps or improved loading ease.
Having the right training plate set dialed into your strength abilities allows you to safely increase lifts from light technique work up to heavy PR attempts. So take stock of your plates and make sure you know exactly how much weight you’re lifting!
