Weight plates are round discs that you put on the end of a weight bar for weight training.
Weights are used to build strength. There are different types of weight plates which are used for different types of exercises. They come in different sizes and are made from different materials, depending on what you want to use them for.
Whether you’re looking to squat, deadlift or bench press, do strongman training or simply get stronger, you’re going to need a set of weight plates. There are several different types and choosing the right ones can be a challenge. We’ve broken down all the different types so you can decide which ones are best for you.
Lifting weights works your muscles. And by following specific training styles, you can build strength and muscle mass, as well as improve your endurance.
Weight plates are dense discs which can be loaded onto a weight bar. By using weight plates, you can control the exact amount of weight you’re lifting, as well as making sure you have a balanced weight load.
Weight bars can handle a large amount of weight, making them an effective training tool.
Bumper plates are mainly made from rubber which means they’re ideal for doing barbell exercises that start and/or end on the floor. Bumper plates usually have a 45cm diameter – no matter how heavy they are – which also means the weight load can be spread across all the plates (when on the floor) as they’re all the same size.
Weight plates are essential for strength training. They are typically used with a weight bar but can also be used on their own for circuits and functional training.
Weight plates allow for progressive overload weight training – which is essentially how you get stronger. By gradually pushing past your one-rep max through regular training, you’re allowing your body to adapt and go above the previous limit.
And to do this, you’ll need some weights.
An introduction to weight plates
There are several different types of weight plates all with their own unique properties. And each one is more suited to certain types of exercises than the other.
Traditional weight plates are made from cast iron and come in either standard or Olympic sizes. Standard weight plates have a 1” diameter hole in the centre and Olympic weight plates have a 2” diameter hole.
The smaller the cast iron weight, the lighter it is. These types of weights are ideal for adjustable dumbbells as well as training on a squat or power rack.
Bumper plates are made from mainly rubber and are only suitable for Olympic sized barbells. All bumper plates (of a particular range) have the same diameter, no matter how heavy or light they are. They’re ideal for any type of training that involves having the weights on the floor for example, deadlifts or Olympic weightlifting.
The rubber helps to absorb the shock when the bar is dropped. And because the weight plates are all the same size, they can share the impact as well as balance the weight load when resting on the floor.
There are different types of bumper plates: standard; crumb rubber plates (more durable, slightly higher and quieter bounce than standard plates); and competition plates (which have a steel inner for durability as well as more of a dead bounce).
Fractional and change plates are smaller weight plates designed to help you push past your one-rep max.
Why use weight plates?
Weight plates are designed to help you get stronger. So, it doesn’t matter what type of exercises you are doing, by using a combination of weight bars and plates, you can progressively overload and improve your fitness levels.
Additionally, there are lots of advantages to using free-weights (as opposed to machines). Machines – although great for helping you get a feel for the sorts of movements you need to be doing – are quite restrictive. You also lose out on all the benefits that using free-weights can bring.
By using equipment such as dumbbells and barbells, you can move more naturally and fully, which in turn gives you a better workout.
And by using free-weights, you can recruit more muscles around the body. So, instead of isolating a particular muscle set, you can develop things like core and grip strength at the same time.
Plus, it makes training a lot more interesting and challenging. Free-weights get you away from the sitting and counting reps mentally, and move you onto a much more focused style of training.
Perfect your technique, use your mind as well as your body, and build a much more holistic and functional level of strength that benefits you tenfold.
Starting out?
If you’re training using a power rack and are doing mainly squats, bench presses and adjustable dumbbell work, cast iron weight plates are a great choice. Tri Grip Cast Iron Weight Plates in particular are easier to pick up as well as load on and off your weight bar. Make sure your barbell and dumbbells have the same diameter sleeves (either 1” or 2”) to ensure your weight plates fit both types of bar.
Already lift?
If you already lift and want to start including a wider range of exercises into your training, then Competition Olympic Bumper Plates are ideal for performing more advanced lifts. They’re also slimmer so you can fit more onto your weight bar.
Fractional and change plates are also great for experienced lifters as they are designed to help you progress through the higher levels of weight training.
Weight plates are so versatile. You can work out with a weight plate just on its own, or you can add it to a barbell and do a range of exercises. They allow you to work to your current skills and abilities.
They’re also scalable. So, as you get stronger, you can just add to it. Weight plates don’t become obsolete as you get stronger either. You can just grow your collection and they stay with you as you progress you weight training.
And by using free-weights, you activate more than just one area. Sitting on machines reduces your range of motion so you’re not working as many muscles. By using free-weights, you’re using your core to stabilise your body, as well as the muscles you’re targeting.
What is a weight plate?
Weight plates are round discs that slide onto the end of a weight bar and are used for weightlifting. They come in different sizes and vary in how much they weigh. Weights are usually either made from cast iron or rubber.
Standard weight plates have a 1” centre hole and fit standard weight bars which have a 1” diameter sleeve.
Olympic weight plates have a 2” centre hole and fit Olympic weight bars which have a 2” diameter sleeve.
What are the different types of weight plate?
There a few different types of weight plate and they can be used for different styles of training. Cast iron weight plates are a traditional style of weight plate. They’re ideal for any sort of training that’s done using a power cage or squat rack. Heavier cast iron weight plates have a larger diameter in comparison to lighter cast iron weight plates. They come in either standard 1” or Olympic 2” sizes.
Bumper plates are made from rubber and are designed to absorb shock when dropped. Bumper plates (of the same type) all have the same diameter. This means they share the load or impact when dropped or resting on the floor.
Crumb rubber bumper plates are very durable and have a quieter drop too. In general, they also have less of a ‘dead bounce’ so their rebound can be a little higher than traditional bumper plates.
Competition plates are colour coded which is extremely useful for quick recognition. Variations include a steel insert which helps to make the plates more durable. These plates are suitable for Olympic style lifts such as the snatch and the clean and jerk, as well as deadlifts and rack work.
How do you use a weight plate?
Cast iron weight plates are great for rack work. So, if you’re training using a power rack or a squat rack, cast iron plates are a great choice. Load the heaviest weight plate on first and then the rest of the weight plates in size order.
Bumper plates are best used for training outside the rack. So, you would use them for deadlifts or Olympic weight lifting. As with cast iron weight plates, load the heaviest weight plate on first and then the lighter weight plates in order follow.
Once you have loaded your weight bar, use a weight bar collar to secure your weight plates in place.
What weight plate is right for me?
What weight plate you should buy depends on the style of training you’re looking to do.
In general, bumper plates can be used both on and off the rack so they are more versatile. However, they take up more room and a lot of people prefer the feel of cast iron weight plates when training.
If you are using a smaller, standard sized weight bar, you will want to use 1” standard sized weight plates.
Equally, if you are using adjustable dumbbell weight bars, you will also need cast iron weight plates for isolation work. Bumper plates would be too big for this type of training.
For heavy lifters we also offer extra thin steel plates which take up less room on the barbell than standard weight plates or bumpers, enabling more weight to be loaded.
What’s the difference between a standard weight plate and an Olympic weight plate?
Standard weight plates have a 1” diameter centre hole and are suitable for 1” sized weight bars.
Olympic weight plates have a 2” diameter centre hole and are suitable for 2” sized weight bars. Cast iron weight plates come in both 1” and 2” sizes whereas bumper plates only come in Olympic 2” size.
What do you need to go with a weight plate?
Typically, you will need a weight bar or bars. Make sure you choose a bar that is compatible with the weight plates you are going for. For example, if you have chosen bumper plates, these have a 2” sized inner ring, and will only fit 2” Olympic weight bars.
How do you store weight plates at home?
There are lots of ways that you can store your weight plates at home. Many power rack and squat racks come with weight plate storage bar options.
There are also a wide range of weight racks, trees and trolleys which you can use to store your weight plates.
If you have any questions about our weight plates or any of our gym equipment, get in touch with us on Facebook @MirafitOfficial.
Buying Weight Plates
If you’ve not been weight training for long or are looking to get started, it can be hard to know what equipment is right for you.
For anyone looking to train at home or set up a home gym, we’ve got you covered.
Below, we go through the best weight plates for beginners. And not only that, but we talk about the types of equipment that’s most suitable for these types of plates too.
What are the different types of weight plates?
When buying weight plates, you want to make sure:
That your weight plates fit your bar.
That you’re using the right weight plates for the exercises you’re doing.
There are two different sizes of weight plate, standard and Olympic. Standard weight plates have a 1” diameter centre hole and fit standard sized bars including 1″ spinlock bars.
Olympic weight plates have a 2” inner ring and fit Olympic sized bars.
Standard weight bars are smaller in diameter and in general, can take less weight. They also weigh less and usually cost less which means they’re ideal for beginners.
Olympic weight bars are often in the form of a 7ft straight Olympic barbell which, depending on which one you get, weighs between 17kg-20kg. They are heavier to lift on their own and can take more weight than standard bars.
You can also get speciality Olympic bars which each have their own purpose, for example safety squat bars, powerlifting bars and deadlift bars.
Standard weight plates
Standard weight plates come in cast iron or vinyl.
They can be used on any standard bar, whether it’s a barbell (a two-handed weight bar) or a set of adjustable dumbbells (one-handed weight bars).
Standard Tri Grip Cast Iron Weight Plates are easy to grip hold of and are ideal if you’re doing a lot of weight changes or want to use your weight plates without a bar to work out.
Heavier cast iron weight plates are bigger than lighter cast iron weight plates.
These weight plates are not suitable for high-impact exercises such as deadlifts. This will just damage your equipment… and potentially your floor!
Bars: Standard adjustable dumbbell bars, standard barbells and standard spinlock bars.
Collars: Standard 1” collars. QR collars and spring collars can be used with standard bars. Standard 1” collars need to be used with spinlock bars.
Cast iron Olympic weight plates
Cast iron Olympic weight plates are suitable for any rack work where you’re using an Olympic weight bar.
Our Olympic Cast Iron Olympic Tri Grip Weights are great for exercises such as bench pressing and squats. And they can also be used on their own for things like core work and functional fitness exercises.
Like standard cast iron weight plates, they can also be used on adjustable weight bars for isolation exercises.
These plates are not suitable for deadlifts or work that involves dropping the weight bar onto the floor.
Bars: Olympic 2” adjustable dumbbell bars and Olympic barbells.
Collars: Olympic 2” collars – QR or spring.
Olympic bumper plates
Olympic bumper plates can be used with Olympic bars and are suitable for weightlifting done both in and outside the rack.
Olympic weightlifting moves are high impact, so bumper plates are needed to absorb the shock. Made from rubber, they’re durable and are designed to be dropped. They are all the same size which means they also share the weight load when they’re on the floor. This helps to reduce the damage and impact of more explosive moves done without a squat or power rack.
Standard Olympic bumper plates are either black or coloured. The colours are standardised which means each size is quick and easy to recognise.
Olympic bumper plates are suitable for use with all Olympic bars except dumbbells as they’re simply too big.
If you are looking to buy a set of weight plates, but are not sure where to start, we’re here to help. Find us on Facebook @MirafitOfficial to get in touch.
How to choose a weight plate
Different weight plates are used for different types of exercises. And with so many to choose from, deciding on which ones are right for you can be tricky.
Below, we go through each type of plate to help you make up your mind, as well as some of the considerations you might need to make depending on how you want to train.
Standard weight plates vs Olympic weight plates
Before you invest in a collection of weight plates, it’s a good idea to know whether you’ll need standard or Olympic sized plates.
If you’re training using a power rack or a full-sized squat rack, you’ll need a 7ft Olympic weight bar. This means you’ll need to get 2” Olympic sized weights.
If you are using a shorter, lighter bar (4ft-5ft), it’s more likely you’ll need standard sized weight plates which have a 1” inner ring diameter. However, both types of bars come in a range of sizes so it’s best to check.
If you want to do deadlifts or Olympic style weightlifting, you’ll need either bumper plates or specialist plates, both of which only come in Olympic size. So, you’ll need an Olympic sized bar to go with these
Cast iron plates vs bumper plates
What plates you get depends on what types of exercises you want to do.
Cast iron weight plates come in both standard and Olympic sizes. They’re great for rack work and can also be used on adjustable dumbbell bars too.
Cast iron weight plates should not be used for deadlifts or Olympic weightlifting moves, however. So, you will need bumper plates to do any work that involves using the floor.
Bumper plates aren’t suitable for dumbbell bars as they are too large in diameter.
To do a wide range of both rack, floor and dumbbell-based work, a mixture of different plate types will be required.
What weight plates for which weight bars
There are lots of different types of weight bar. And different weight plates are suited to different types of bar. This is mainly because of the particular types of exercises you’re most likely going to be doing with that bar.
Below, we go through the different types of weight plate and the types of weight bar they are best suited to.
Olympic cast iron tri grip weights
These are Olympic sized weight plates and so will fit Olympic sized bars. Cast Iron Olympic Tri Grip Weights are easy to get hold of making them great for quick and efficient weight load changes.
And because they have a smaller diameter than bumper plates, they are suitable for adjustable dumbbell bars as well as EZ curl bars and tricep bars.
Best suited for: Adjustable dumbbell bars, standard barbell, EZ curl bar, EZ Curl axle bar, safety squat bar, tricep bar (all in Olympic size)
Standard black bumper plates
Standard bumper plates are designed to be used for exercises that involve the floor in one way or another. They’re designed to be dropped regularly making them ideal for exercises such as deadlifts.
Drops from a greater height however are going to be quite loud. So, they’re best suited for more controlled movements. Use them with a traditional, straight 7ft Olympic barbell, or bars that also involve floor work such as axle bars, thick grip bars and farmers walk handles.
Best suited for: 7ft barbell, shrug bar, axle bar, thick grip bar, Swiss bar, Farmer’s walk handles (all in Olympic size)
Standard coloured bumper plates
Coloured rubber bumper plates are very similar to standard black bumper plates. However, each size is a particular colour so you can easily recognise the weight load without having to check the writing on the plate.
Best suited for: 7ft barbell, shrug bar, axle bar, thick grip bar, Swiss bar, Farmer’s walk handles, Multi Grip Strongman Log (all in Olympic size)
Crumb rubber bumper plates
Crumb rubber bumper plates feel slightly different to standard bumper plates. They have a texture to them, and they’re designed especially for more high-impact workouts. They’re extremely durable and when dropped, they bounce higher than standard bumper plates. And because of this, the bounce is also quieter.
If you’re going to be working out on rough floors or outside then these are the best choice.
However, you can still use them with the same bars you would normally use standard bumper plates with.
Best suited for: M3 barbell, shrug bar, axle bar, thick grip bar, Farmer’s walk handles
Can also be used with: 7ft barbell, shrug bar, axle bar, thick grip bar, Swiss bar, Farmer’s walk handles, Multi Grip Strongman Log (all in Olympic size)
Competition bumper plates
Competition bumper plates have a steel inner plate. This makes them more durable so they’re suitable for high impact Olympic Weightlifting moves including the Snatch and Clean and Jerk. They also have a ‘dead bounce’ which allows you to stay in control when dropping the bar.
Perfect for Olympic weightlifting, they’re best suited for our M3 Classic 7ft Olympic 20kg Barbell and our M3 Classic Women’s 15kg Olympic Barbell. However, they can also be used with the same bars that you would normally pair a standard bumper plate with.
Best suited for: M3 Classic 7ft Olympic 20kg Barbell or M3 Classic Women’s 15kg Olympic Barbell
Can also be used with: 7ft barbell, shrug bar, axle bar, thick grip bar, Swiss bar, farmer’s walk handles, multi grip strongman log (all in Olympic size)
Related Videos
What weight plates for which exercises?
Different weight plates are suited to different types of exercises. That’s not to say you need a different type of weight plate for every single exercise you’re doing. But if you’re setting up a home gym or garage gym, you want the right type to make sure you’ve got all your bases covered. That way, you’re free to train how you want.
Squats
Squats are done on either a squat rack or a power rack. And even though you can use a smaller bar on some of the M1 squat stands, you’re more than likely using a 7ft Olympic Bar – especially if you’re training using a power rack. Olympic bars take Olympic sized weight plates which have a 2” diameter.
You can use either bumper plates or cast iron weight plates for squats. Both have their advantages:
Tri Grip Cast Iron Weight Plates are easy to get hold of making weight load changes quick and easy. They’re also slimmer so you can fit more onto a bar. And with squats being your heaviest lift, this might be a really important factor for you. A lot of people also like the feel or cast iron weight plates.
Bumper plates are all the same size and coloured bumper plates are also easy to recognise, as the colours are all standardised to the different weights. Rubber bumper plates are also suitable for deadlifts and weightlifting moves. So, if you’re looking to train both in and out the rack, bumper plates offer greater versatility.
Bench presses
Traditional style bench presses require either a squat or a power rack. When training inside the rack, you can use any style of Olympic weight plate – cast iron or bumper – as mentioned above for squats.
It’s unlikely that you will be lifting as much when doing bench presses (compared to squats). But for this reason, you might prefer to use smaller, cast iron weight plates for training while using a weight bench. That way, you have the flexibility to do other bench exercises such as skull crushers, as well as dumbbell exercises such as reverse flyes or concentration curls.
Deadlifts
Deadlifts are a fantastic compound exercise. If you’re looking to strengthen your posterior chain, as well as build muscle, they should make up a big part of your training.
Bumper plates are a great choice for deadlifts as the rubber construction reduces noise and impact. Our Bumper plates are ideal for a wide range of exercises. We also offer narrow bumper plates which are designed for people who are lifting very heavy weights. Narrow plates take up less space on the bar sleeve so a higher total weight can be loaded.
Remember, if you are lifting heavy weights then regardless of the plates you are using you still need to ensure you protect your floor by using suitable gym flooring mats, drop pads or a specialist deadlift platform.
Having difficulty deciding? Talk to our experts and find out everything you need to know about our different types of weight plate. Just head over to our Facebook Page @MirafitOfficial and send us a message.
