Strength calculator
Plate calculator
See exactly which Olympic kg plates to slide on each side to hit your target. Free, instant, no sign-up.
Olympic kg plates only: 25, 20, 15, 10, 5, 2.5, 1.25 kg.
The coach turns a target lift into a week-by-week progression.
How plate loading works
A loaded barbell is symmetric, so we take your target total, subtract the bar, and split the rest across two sides. Each side gets half. We then fill it with the largest plates that fit — fewer plates, faster to load, easier to count.
The kg plate set
This assumes a standard Olympic kg gym: 25, 20, 15, 10, 5, 2.5, and 1.25 kg plates on a 20 kg bar. If a target can't be matched exactly (say it needs a 0.5 kg micro-plate you don't have), we show the leftover so you know how close you are.
Progressing to a new max
Knowing the plates is the easy part — building the strength to lift them is the work. Want a progression that gets you from where you are now to your target lift, session by session? That's what the coach is for.