What plates to put on the bar
The weight you want, split per side, with the plates your gym actually has.
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This is worked out here, in your browser. Nothing you type — weight, height, anything — leaves your phone: this page sends no data anywhere.
How it is worked out
The bar is subtracted, the rest is halved, and plates go on from biggest to smallest while they fit: 25, 20, 15, 10, 5, 2.5 and 1.25 kg, never below the smallest plate you said you have. If the exact weight cannot be built, it gives you the closest one below and what is missing, which is more useful than an impossible number.
What it does not tell you
It assumes you have plenty of every size, and in a gym at seven in the evening that is optimistic. It also does not know your bar's real weight: neighbourhood gym bars run from 15 to 20 kg and some lie by half a kilo.
Where it comes from
IWF technical specifications
The official bar and competition plate weights, which is what gyms copy.
To read slowly
Free on Get NovastraThis is general training information, not medical or personalised nutrition advice. If you have a health condition, are pregnant or take medication, the person who decides is your doctor.