4 45 pound plates are a staple in weightlifting, commonly used for building strength and increasing resistance in exercises like squats, deadlifts, and bench presses. These plates play a critical role in commercial gyms, offering a standard size that ensures consistency across workouts. The goal of this article is to explore the significance of lifting with 4 x 45-pound plates, providing insight into their equivalent weight in kilograms and how to approach purchasing these plates. Understanding the weight distribution and proper form when using 45 lb plates can enhance your lifting experience, helping you reach your fitness goals efficiently and safely. We will also consider key factors to look for when buying 4 45 pound plates for your workouts.
What is the 4 45 Pound Plates?
A 45 lb plate is a standard weight plate used in many gyms and weightlifting routines. It is commonly seen in weight plate exercises like deadlifts, squats, and bench presses. This plate plays a pivotal role in building strength and muscle mass. In this section, we’ll explore the key details of the 45 lb plate, including weight conversion, dimensions, and the terminology used in various regions.
Weight Conversion
To understand the weight of a 45 lb plate in the metric system, it’s essential to know the conversion factor:
- 1 pound (lb) = 0.4536 kg
- 45 lb plate = 20.4 kg
This means that when lifting a 45 lb plate, you’re actually lifting 20.4 kilograms. This is important because while the United States uses pounds for weight measurements, most other countries use kilograms. Here’s a comparison:
For those new to international weightlifting, this conversion ensures that lifters can accurately gauge their workouts whether they’re using pounds or kilograms.
Standard Plate Dimensions
The 45 lb plate comes in standard dimensions, with a diameter of around 17.7 inches (approximately 45 cm) for bumper plates. These dimensions ensure compatibility with Olympic-sized barbells. Additionally, the thickness of 4 45 pound plates can vary depending on the type of plate. For example, bumper plates tend to be thicker than standard iron plates due to the material used.
Diameter: Typically 17.7 inches (45 cm) for bumper plates
Thickness: Varies, but bumper plates are thicker for durability and safety
There are two main types of materials used for 4 45 pound plates: rubber and metal. Rubber plates are generally favored for their durability, noise reduction, and ability to withstand impacts during exercises like deadlifts or cleans. On the other hand, metal plates are commonly used in standard gym setups but can be noisier and more prone to rust over time.
Weight Plate Terminology
The terminology used to describe weight plates can be confusing, especially when comparing different regions and standards. In the U.S., 4 45 pound plates is typically referred to as an Olympic weight plate. In other countries, it might be labeled as a “20 kg plate,” which is the equivalent weight.
45 lb Plate: Standard term in the U.S.
20 kg Plate: Common in regions that use the metric system, such as Europe and Australia
Additionally, when shopping for weights, it’s crucial to distinguish between Olympic plates and standard plates. Olympic plates, such as the 4 45 pound plates, have a larger central hole (2 inches in diameter) that fits Olympic barbells. Standard plates, by contrast, have a smaller hole (usually 1 inch) and are used with standard bars. Understanding these distinctions can help avoid confusion, especially when purchasing or comparing equipment.
When lifting with 4 45 pound plates, you are handling a total of 180 pounds, or roughly 81.6 kg, which is a significant amount of weight for most lifters. By understanding the dimensions, material options, and terminology, you can make more informed decisions when choosing the right plates for your workouts.
The Importance of Using 4 45 Pound Plates
Using 4 45 lb plates is a significant milestone in weightlifting, especially for those looking to increase strength and challenge their muscles. This combination of plates provides ample resistance, making it an essential part of many training routines. In this section, we will explore the total weight when using 4 45 lb plates and why it is a key factor for intermediate to advanced lifters.
Total Weight
When you use 4 45 lb plates, you’re adding a total of 180 lbs (approximately 81.65 kg) to your barbell. This calculation is based on using two plates on each side of a standard 45 lb barbell. Here’s the breakdown:
4 x 45 lb plates = 180 lbs (81.65 kg)
Standard 45 lb barbell weight = 45 lbs (20.4 kg)
So, when you load up your bar with 4 x 45 lb plates, the total weight lifted would be:
180 lbs (plates) + 45 lbs (barbell) = 225 lbs (102.1 kg)
This amount of weight is significant for many intermediate to advanced lifters. Lifting this amount can help build muscle mass, strength, and improve overall performance in various exercises. For those lifting with 4 45 pound plates, it’s important to understand the proper form and technique to ensure both safety and effectiveness during your workouts.
Context of Lifting
For many lifters, using 4 45 pound plates can be a milestone in their training journey. While beginners may start with lighter weights, reaching the point of lifting 4 plates per side is often seen as a benchmark of progress. This weight level typically marks the transition from novice to intermediate lifting and represents an increase in strength and muscle mass.
Squats: Adding 4 plates to each side of the barbell provides a significant load for squats, a foundational movement for building leg and core strength.
Deadlifts: The deadlift is a highly effective exercise for building strength in the posterior chain, including the hamstrings, glutes, and lower back. Using 4 45 pound plates challenges your grip and technique.
Bench Press: For those focused on upper body strength, the bench press is an essential lift. Adding 4 plates per side helps increase chest, shoulder, and tricep development, providing a powerful stimulus for muscle growth.
As lifters progress through these exercises, they can progressively add more weight, such as increasing from 4 45 lb plates to 5 or more, based on their goals and capabilities. Lifting 4 45 pound plates not only demonstrates strength but also provides an opportunity for further skill development, particularly in maintaining proper form under heavy loads.
Using 4 45 pound plates is a significant accomplishment for intermediate to advanced lifters, offering the resistance needed to stimulate growth and strength. Whether you’re focused on squats, deadlifts, or bench press, this weight combination is key to challenging your body and advancing your lifting abilities.
Types of 4 45 Pound Plates
When purchasing 4 45 pound plates for your gym or commercial setup, it’s important to understand the different types of weight plates available. Each type has its own benefits, features, and considerations. In this section, we will explore six types of 4 45 pound plates, including the advantages of buying in pairs, the benefits of rubber-coated and Olympic weight plates, and the durability of metal plates. Understanding these differences will help you make the best choice based on your lifting needs and goals.
4 45 Pound Plates Pair
When purchasing 4 45 Pound Plates, you can either buy them individually or as pairs. While both options have their merits, buying plates in pairs has several distinct advantages.
Balance and Symmetry
Having two identical 45 lb plates ensures that your barbell is evenly weighted, which is essential for maintaining balance during exercises like squats, deadlifts, and bench presses.
Consistency
Buying a pair ensures that the weights are the same size, ensuring consistent resistance on both sides of the bar.
Cost-Effective
In some cases, buying a pair of 45 lb plates may be more affordable than purchasing individual plates, especially when looking for bulk deals or sales.
Ease of Setup
Having matched pairs of plates makes it easier and faster to load your barbell, saving time during workouts.
Versatility
Pairs of 45 lb plates provide flexibility for different exercises, allowing you to adjust weight increments quickly and easily.
For lifters looking to use 4 45 pound plates on their barbell, buying a pair ensures that you have two identical plates for each side, ensuring proper symmetry and balance during your lifts.
4 45 Pound Plates Rubber Plates
Rubber-coated 4 45 pound plates are a popular choice among weightlifters, especially those lifting heavy loads. These plates offer several advantages over traditional metal plates.
Noise Reduction
One of the biggest benefits of rubber-coated plates is their ability to reduce noise. The rubber coating absorbs impact, making them quieter when dropped during exercises like deadlifts or Olympic lifts.
Floor Protection
Rubber plates are less likely to cause damage to your gym floor compared to metal plates. The rubber coating acts as a cushion, preventing scratches or dents in flooring, especially when dropped from a height.
Durability
Rubber-coated plates are highly durable and can withstand heavy use without chipping or cracking, making them ideal for long-term investment.
Grip
The rubber coating also provides a better grip, especially in high-intensity workouts, which can help with safety when loading or unloading plates.
Versatility
Rubber weight plates are particularly well-suited for Olympic lifts, powerlifting, and heavy deadlifts, where you might be dropping the barbell frequently.
When using 4 45 pound plates made of rubber, you get the benefits of reduced noise and floor protection, making them perfect for heavy lifting routines in commercial spaces.
Olympic 4 45 Pound Pplates
Olympic 45 lb plates are the standard in many gyms and are often the preferred choice for serious weightlifters due to their compatibility with Olympic barbells. These plates differ from standard weight plates in a few key ways.
Hole Size: Olympic plates typically have a 50mm hole, while standard plates have a smaller 1-inch hole. This larger hole allows Olympic plates to fit snugly on Olympic barbells, which have a thicker shaft.
Bar Compatibility: 4 45 pound plates made for Olympic bars fit securely on bars designed for Olympic lifting, providing a more stable and safe lifting experience. The larger hole ensures the plates don’t shift or slide during intense lifts.
Quality and Precision: Olympic plates are often made with higher-quality materials and are calibrated for precision, which is crucial for competitive lifters.
Olympic 45 lb plates are ideal for those performing Olympic lifts or training for strength and power, providing a more secure fit and better performance.
45 lb Metal Plates
Metal 45 lb plates, often made of cast iron or steel, are typically more affordable than rubber or Olympic plates. However, there are some trade-offs to consider when using them.
Affordability
Metal weight plates are usually less expensive compared to rubber-coated or Olympic plates, making them a budget-friendly option for lifters looking to build their collection.
Durability
While metal plates are durable and can last a long time, they can also cause damage to floors, especially if dropped. The impact from metal plates hitting hard surfaces can lead to floor dents or cracks, which is why they are generally used in more rugged gym settings.
Increased Wear
Metal plates are more prone to rust, especially if exposed to moisture or humidity. Regular maintenance and proper storage are necessary to keep them in good condition.
Despite these potential downsides, 4 45 pound plates made of metal remain a popular option for lifters seeking affordable, no-frills plates for general strength training. They are often used in powerlifting and traditional bodybuilding routines, offering a classic and reliable weight option.
When considering 4 45 pound plates, choosing the right type for your workout environment and goals is crucial. Rubber plates are excellent for noise reduction and floor protection, while Olympic plates provide superior compatibility with Olympic barbells. Metal plates, though affordable, may cause damage to floors and require more maintenance but remain a staple in many gyms. Understanding the benefits of each type of plate can help you make an informed decision, ensuring you get the best equipment for your lifting needs.
What is the Impact of 4 45 Pound Plates on Lifting
Lifting 4 45 pound plates is a significant achievement in strength training, representing a substantial milestone for many lifters. This amount of weight challenges the body and provides a foundation for building muscle, strength, and overall fitness. In this section, we’ll explore the impact of lifting 4 45 pound plates on strength training, discuss how it compares to other lifting goals, and highlight essential training considerations for lifting heavy weights safely.
Total Weight and Its Impact
When you load 4 45 pound plates onto your barbell, you’re lifting 180 lbs (81.65 kg) in total, plus the weight of the barbell (usually 45 lbs or 20.4 kg), bringing the total to around 225 lbs (102.1 kg). For many lifters, this represents a significant challenge and a common target for progress in their strength training journey. Achieving this weight can be a milestone for intermediate lifters, often signifying the transition to more advanced training levels.
Target Achievement
Lifting 4 45 pound plates is often seen as a benchmark in exercises like squats, deadlifts, and bench presses. For a lifter aiming for strength, reaching this amount of weight is a sign of notable progress. In fact, many lifters aspire to increase their training capacity to handle 4 plates per side, making it a mental and physical milestone in their lifting journey.
Comparison to Other Lifting Goals
To put this into perspective, lifting 2 plates per side (for a total of 135 lbs or 61.2 kg, including the barbell) is typically the starting point for many intermediate lifters. This weight range is where people begin to build their foundation. By comparison, 4 45 pound plates significantly increases the load and represents a jump in intensity. Lifting with 4 plates per side challenges not only your muscles but also your mental fortitude and ability to maintain proper form under heavy strain.
| Weight per Side | Total Weight (including barbell) | Lifter Level |
|---|---|---|
| 2 45 lb Plates | 135 lbs (61.2 kg) | Beginner to Intermediate |
| 4 45 lb Plates | 225 lbs (102.1 kg) | Intermediate to Advanced |
Training Considerations
Lifting 4 45 pound plates places considerable stress on the body. Therefore, it’s crucial to consider several training factors to progress safely and effectively when working with such heavy weights.
Progressive Loading
Gradually increasing the weight over time is key to avoiding injury and building strength. Progressive overload—adding small increments of weight consistently—is an essential strategy for building muscle and strength. Rather than jumping straight into lifting 4 45 pound plates , it’s important to steadily work up to this weight. Small increases in weight, like adding 5-10 lbs at a time, help your body adapt to the stress of lifting heavier loads.
Using Proper Form
Lifting with 4 45 pound plates requires impeccable form, especially in exercises like squats, deadlifts, and bench presses. The increased load puts more strain on your joints and muscles, so using proper form becomes crucial to avoid injury. For example, in squats, maintaining a neutral spine and keeping your knees aligned with your toes are vital to reducing the risk of lower back and knee injuries. Similarly, when deadlifting, it’s essential to engage your core, keep the bar close to your body, and avoid rounding your back to prevent spinal injuries.
Warm-Ups and Mobility
Warming up before lifting heavy weights like 4 45 pound plates is essential. This helps to prepare your muscles and joints for the stress of the workout and increases blood flow, reducing the risk of strains or tears. A good warm-up should include dynamic stretching, mobility exercises for your hips and shoulders, and some lighter sets with progressively heavier weights leading up to your target load. Focusing on mobility exercises ensures that your body is ready to handle the increased range of motion required for heavy lifting.
Rest and Recovery
After lifting 4 45 pound plates , your body will need sufficient recovery time to repair muscle fibers and adapt to the increased load. Overworking muscles without proper recovery can lead to overtraining, fatigue, and injury. Make sure to allow for rest days between heavy lifting sessions, prioritize sleep, and fuel your body with the necessary nutrients to support recovery.
Injury Prevention
Lifting heavy weights like 4 45 pound plates can increase the risk of injury, particularly if your body is not accustomed to the load. Listening to your body and taking care of your joints through proper warm-ups, stretching, and mobility exercises is essential. Additionally, consider using lifting accessories such as belts, wrist wraps, or knee sleeves to provide extra support during heavy lifts.
The impact of lifting 4 45 pound plates on your strength training routine is significant. It represents a challenge that can help you develop greater muscle mass, strength, and power. However, it’s important to progress carefully with heavy weights to avoid injury and continue building your lifting capacity. By maintaining proper form, using progressive loading, and incorporating warm-ups and recovery, you can safely handle 4 45 pound plates and continue advancing in your strength training journey. Whether you’re focusing on squats, deadlifts, or bench presses, lifting with 4 plates per side is an important milestone and a rewarding challenge for any serious lifter.
FAQs about 4 45 Pound Plates
When people say “4 plates of 45,” they typically refer to placing a 45-pound weight plate on each side of a barbell, resulting in a total of eight 45-pound plates. To calculate the weight:
Barbell Weight: A standard Olympic barbell itself weighs 45 pounds.
Plates Weight: Each side has four 45-pound plates, meaning 180 pounds per side (4 plates x 45 pounds).
Total Weight: Adding the barbell weight (45 pounds) to the total weight of the plates (360 pounds), you end up with a total of 405 pounds.
This is a common milestone for powerlifters and strength enthusiasts who aim to lift heavier weights for exercises like squats, deadlifts, or bench presses.
Materials: These plates are typically made from high-quality materials like cast iron, rubber, or urethane, which are both costly and durable.
Production Cost: Manufacturing processes require precise measurements and quality control to ensure the weights meet accuracy standards.
Shipping and Handling: Due to their heavy nature, shipping and handling expenses can be considerable, which impacts retail pricing.
Demand: Being a standard weight plate, especially for serious lifters, these plates experience higher demand, allowing sellers to maintain premium pricing.
Brand and Quality: Renowned brands often charge higher prices due to their reputation and the longevity of their products.
Plates Weight: Each end with four 45-pound plates equals 180 pounds per side.
Total Weight from Plates: Combined, this amounts to 360 pounds.
Smith Machine Bar: Unlike a regular barbell, the bar on a Smith machine often weighs less and can vary between 15 to 30 pounds, so check the specific machine at your gym for accuracy.
Total Combined Weight: With that in consideration, the total weight, including the bar, typically ranges from 375 to 390 pounds.
Always account for variations in bar weight when performing exercises on a Smith machine.
A standard 45-pound weight plate generally has the following dimensions:
Diameter: The plate typically measures 17.7 inches in diameter, which is the international standard for most Olympic weights.
Thickness: The thickness can vary slightly based on the design and material (such as cast iron or rubber-encased plates) but usually ranges from 1.5 to 2 inches.
Hole Diameter: The central hole is designed to fit Olympic barbells, with a diameter of approximately 2 inches.
These plates are designed for both functionality and safety, allowing them to withstand heavy use in commercial gyms and settings alike. When purchasing plates, ensure to check product specifications to confirm dimensions match your needs.
Welcome! I’m Jordan Mitchell, the dedicated editor at Leadman Fitness, where we specialize in manufacturing high-quality bumper plates, barbells, weight machines, kettlebells, and dumbbells. With a passion for fitness and a keen eye for detail, I ensure that our product information is clear, accurate, and engaging for our customers. My role involves collaborating closely with our design and production teams to highlight the innovative features and superior craftsmanship that set Leadman Fitness apart in the industry. Whether you’re a professional athlete or a fitness enthusiast, I’m here to provide you with the information you need to achieve your training goals with our top-of-the-line equipment.