8 45 pound plates are a fundamental component in weightlifting, commonly used for building strength and muscle mass. These standard plates, each weighing 45 lbs (20.4 kg), are often seen in exercises like squats, deadlifts, and bench presses. They are a staple in commercial gyms, offering a consistent weight that helps track progress. The purpose of this article is to explore the impact of using 8 45 pound plates, highlighting their total weight, and comparing them to other common lifting setups. We’ll also delve into key considerations when purchasing 8 45 lb plates, such as quality, price, and material type, ensuring that you make an informed decision for your strength training goals.
What Are 8 45 Pound Plates Plates?
A 8 45 pound plates is a standard weight used in many gyms and weightlifting routines. These plates are often seen on Olympic barbells and are integral in exercises like squats, deadlifts, and bench presses. The standard diameter of a 8 45 pound plates is typically 17.7 inches (approximately 45 cm) for bumper plates, making them compatible with Olympic-sized barbells. Their thickness can vary based on the type of plate; bumper plates, for instance, are thicker than traditional metal plates due to the material and design used to withstand drops during heavy lifts.
Weight Conversion
In the United States, weight is measured in pounds (lbs), but many other countries use the metric system, with kilograms (kg) as the standard unit for weight. To convert a 8 45 pound plates into kilograms, the equation is straightforward:
1 pound = 0.4536 kg
45 lb = 20.4 kg
Therefore, when lifting a 8 45 pound plates, you’re actually lifting 20.4 kg, which is important for international lifters to understand when calculating their workout progress.
Types of 45 lb Plates
Bumper Plates
These are made from high-density rubber and are commonly used for Olympic weightlifting. They are designed to be dropped from overhead without damaging the floor or the equipment.
Metal Plates
Traditional iron or steel plates, often used in commercial gyms. They are typically less expensive but can damage floors and have more noise when dropped.
Rubber-Coated Plates
These plates have a rubber coating to provide better durability and reduce noise. They’re commonly used in both commercial gyms and setups.
Competition Plates
These are typically calibrated, ensuring exact weight measurements and used in competitive settings. They are often found in high-performance gyms.
Cast Iron Plates
Older, classic plates made entirely of cast iron. They tend to be thinner and have a more compact design compared to other plates.
Each of these types of 8 45 pound plates is used in different lifting contexts, with 8 45 pound plates commonly being used by advanced lifters for heavy squats, deadlifts, and other strength-building exercises.
The Total Weight of 8 45 Pound Plates
Weight Calculation
When lifting with 8 45 pound plates, the total weight can be calculated as follows:
Each 45 lb plate weighs 45 pounds.
With 8 plates on each side of the barbell, you are lifting 8 x 45 = 360 lbs (163.3 kg) in plates alone.
The standard Olympic barbell typically weighs 45 lbs (20.4 kg).
Therefore, the total weight you’re lifting with 8 45 pound plates (both sides) plus the barbell is:
360 lbs + 45 lbs (barbell) = 405 lbs (183.7 kg).
This is considered a significant amount of weight and is typically used by advanced lifters who are working on their one-rep max (1RM) in exercises like squats, deadlifts, and bench presses.
Comparison with Other Plate Configurations
For context, here’s how 8 45 pound plates compare to other common plate setups in terms of total weight:
| Plate Configuration | Total Weight (lbs) | Total Weight (kg) |
|---|---|---|
| 8 plates per side | 405 lbs | 183.7 kg |
| 4 plates per side | 180 lbs | 81.6 kg |
| 2 plates per side | 90 lbs | 40.8 kg |
As you can see, 8 45 pound plates represent a massive increase in weight compared to more typical lifting configurations. For example, using 4 plates per side equals 180 lbs (81.6 kg), which is half the weight of 8 45 pound plates. Lifting 8 plates (405 lbs) is an advanced strength goal, typically reserved for experienced powerlifters or those attempting their personal bests.
This comparison underscores the challenge and significance of lifting 8 45 pound plates, making it a substantial milestone in a lifter’s progression.
How Much is 8 45 Pound Plates on Each Side?
Full Setup Calculation
When you load 8 45 pound plates on each side of a barbell, the total weight calculation is as follows:
Each 45 lb plate weighs exactly 45 pounds.
With 8 plates on each side, you have 8 x 45 = 360 lbs (163.3 kg) in plates alone.
The barbell itself typically weighs 45 lbs (20.4 kg).
Therefore, the total weight with 8 45 pound plates on each side, including the barbell, is:
360 lbs (plates) + 45 lbs (barbell) = 405 lbs (183.7 kg).
This is a substantial amount of weight, representing a significant challenge for any lifter, typically used in maximum strength training or competitive powerlifting scenarios.
Explanation of Gym Milestones
Lifting 8 45 pound plates is a significant milestone in strength training. For most lifters, achieving this setup is an indication of advanced strength and conditioning. This total weight of 405 lbs (183.7 kg) is commonly seen in exercises like the squat, deadlift, and bench press when attempting a one-rep max (1RM).
1RM Goals
Lifting 8 45 pound plates often marks an advanced stage in a lifter’s progress, as it typically represents a personal best for those in strength-based disciplines. For example, a 405 lb deadlift or squat is a huge milestone in the powerlifting community, often considered a benchmark for intermediate to advanced lifters.
Personal Goals
For many gym-goers, lifting 8 45 pound plates on each side can be a long-term goal to aim for. It represents both a physical and mental challenge, requiring years of progressive training, consistent effort, and proper technique.
Competitive Powerlifting
In competitive lifting, 405 lbs (with 8 45 pound plates) is often seen in the higher ranks of lifters, making it a target for those who compete in sports like powerlifting. This weight is considered the starting point for elite lifters in many competitions, and surpassing it can be a sign of exceptional strength.
Lifting 8 45 pound plates on each side is not only a demonstration of pure strength but also a key indicator of a lifter’s progress and achievement within their fitness journey. It’s a goal that requires dedication, technique, and gradual progression.
Benefits and Challenges of Using 8 45 Pound Plates
Lifting with 8 45 pound plates is a significant milestone in a weightlifter’s journey. Whether you are training for a competition, improving your personal bests, or building strength, this weight configuration offers both unique benefits and challenges. Below are six key benefits and challenges of using 8 45 pound plates:
Strength Development
One of the primary benefits of using 8 45 pound plates is the substantial increase in strength development. With a total weight of 360 lbs (163.3 kg) from just the plates, lifting this load provides a tremendous challenge to the muscles, especially for compound lifts like squats, deadlifts, and bench presses. As you lift heavier, your muscles adapt and grow stronger over time, which is critical for muscle hypertrophy. The high-intensity nature of this load pushes your body to recruit more muscle fibers, contributing to both strength and muscle mass gain.
Muscle Groups Targeted
This amount of weight primarily targets large muscle groups such as the glutes, quadriceps, hamstrings, lower back, and chest, depending on the exercise. The additional challenge can result in faster muscle growth when combined with proper nutrition and recovery.
Progression in Weightlifting
Progressively adding weight is a core principle of strength training, and 8 45 pound plates plays a crucial role in advancing a lifter’s strength journey. Moving from 4 plates to 8 plates per side requires consistent progress in training, focusing on gradually increasing strength to handle heavier loads. The challenge of lifting 8 45 pound plates not only demonstrates that you have surpassed intermediate lifting levels but also encourages you to push your boundaries further.
Mental and Physical Milestone
Reaching this setup marks a significant milestone for strength athletes, often serving as a psychological boost to progress further in weightlifting. Each increase in weight is a reflection of your improvement in technique, power, and endurance.
Improved Bone Density and Joint Health
Lifting heavy weights, such as 8 45 pound plates, is an excellent way to improve bone density and joint health. As you lift heavier loads, you are putting stress on your bones and joints, which triggers the body’s adaptive response to strengthen them. This is especially important for long-term joint health, reducing the risk of injuries like fractures and arthritis. Over time, lifting heavy will help you build stronger, denser bones, supporting long-term fitness goals.
Long-Term Health Benefits
The physical strain from lifting significant weights like 8 45 pound plates contributes to better overall musculoskeletal health and resilience. It also helps improve posture and reduces the likelihood of injuries from everyday movements.
Increased Metabolic Rate
Lifting with 8 45 pound plates can have a positive effect on your metabolism. The intensity and effort involved in lifting heavier weights lead to an increased metabolic rate, not only during the workout but also in the recovery period. As your body expends more energy to manage these larger loads, it becomes more efficient at burning calories both during and after exercise.
Fat Loss and Muscle Retention
This increased metabolic demand can help with fat loss while maintaining lean muscle mass. A higher metabolic rate aids in quicker recovery and promotes fat burning, making heavy lifting like 8 45 pound plates an effective way to improve body composition.
Challenges in Managing the Difficulty
Lifting 8 45 pound plates presents a considerable challenge due to the sheer weight and intensity involved. Managing this weight demands superior strength, mental focus, and energy. Not only does the body need to be conditioned for this load, but the mind must be prepared for the mental demands of lifting at this level.
Physical Strain
As the load increases, it becomes harder to maintain proper form. This makes it critical to focus on technique to avoid injury. Lifting 360 lbs can put a great deal of stress on your joints and connective tissues, requiring careful attention to posture and body alignment.
Safety Considerations and Proper Technique
When lifting heavy weights, safety becomes a paramount concern. The risk of injury increases as the load on the bar increases. 8 45 pound plates are no exception. It’s important to always use proper form to avoid strain on the lower back, knees, and other vulnerable areas. The importance of having a spotter or using safety equipment, like squat racks or lifting belts, cannot be overstated.
Spotting and Equipment
At this weight, using a power rack or a spotter is highly recommended to ensure your safety during lifts like squats and bench presses. Proper footwear is also essential to provide adequate support and reduce the risk of injury. Additionally, using lifting straps or belts can help with grip strength and support your core during heavy lifts.
Lifting with 8 45 pound plates offers immense strength-building benefits, but it also comes with challenges that require careful planning, technique, and safety measures. Whether you’re aiming for your personal best or training for a competition, this weight configuration serves as both a benchmark and a tool for continued progress in your lifting journey.
Considerations When Buying
When purchasing 8 45 pound plates, it’s important to consider a few key factors to ensure you’re getting the best value for your money.
Material Quality
The material of the plates affects both their durability and performance. Bumper plates made from rubber or urethane tend to be more durable and are designed to withstand the impact of dropping, making them ideal for Olympic lifts. Cast iron plates are more affordable but may rust over time if not properly cared for.
Brand Reliability
Trusted brands like Leadman Fitnes are known for providing high-quality, durable plates that can withstand years of heavy lifting. This brands typically offer warranties and guarantees, which can offer peace of mind with your purchase.
Condition of Used Plates
If buying used 45 pound plates, always inspect the condition of the plates carefully. Look for any visible damage, such as chips, cracks, or signs of rust, especially around the edges or the center hole. It’s also important to check the weight and make sure they align with the manufacturer’s specifications. If purchasing from a local seller, consider asking to inspect the plates in person to assess their condition.
Shipping and Delivery
If you’re purchasing online, keep shipping costs in mind. Since 8 45 pound plates are heavy, shipping fees can add a significant amount to the total cost. Some online retailers offer free shipping promotions or discounted shipping rates on large orders, so it’s worth looking into these options.
Buying 8 45 pound plates involves more than just the purchase price. By researching the best brands, inspecting used options, and considering shipping costs, you can make an informed decision and find a set that meets both your budget and lifting needs.
FAQs about 8 45 Pound Plates
When you load 8 45-pound plates on each side of a standard Olympic barbell, you calculate the total weight by considering both sides along with the bar itself. Each side would have 8 plates, weighing 45 pounds per plate. Therefore, for one side it would be (8 \times 45 = 360) pounds. Since the load is on both sides, multiply by 2 to get (360 \times 2 = 720) pounds. Adding the weight of a typical Olympic barbell, which is 45 pounds, brings the total weight to (720 + 45 = 765) pounds. Thus, lifting 8 45-pound plates on each side totals 765 pounds.
45-pound plates tend to be more expensive due to several factors. Firstly, the cost of raw materials such as iron and steel, which are essential for producing durable and high-quality weight plates, significantly contributes to the price. Manufacturing processes involve casting, machining, and finishing, which require specialized equipment and skilled labor. Additionally, larger plates undergo stringent quality control checks to ensure safety and performance. Brand reputation also adds to the cost; reputable brands that offer better materials, warranties, and customer service usually command higher prices. Finally, logistical factors, such as shipping heavy items, further increase the overall cost of 45-pound plates.
The number of 45-pound plates that can fit on a standard Olympic barbell varies but generally, a bar can hold up to approximately 8-10 plates on each side. This is due to the barbell sleeve length, which is typically around 16.5 inches per side. Factors like the inclusion of a collar or the specific design of the plates (e.g., thickness) also influence the total number that can fit. For competition use, where collars and exact spacing are considered, fewer plates might fit. Practically, the maximum number often seen in gyms without overcrowding or compromising safety is about 8 plates per side.
While 45 pounds is the heaviest standard weight plate commonly found in most gyms, it is not the heaviest available. Heavier plates, such as 50-pound plates, 100-pound plates, and specialty plates used in certain strength sports and training facilities, also exist. These heavier plates are less common and typically not seen in many commercial gyms due to their specific use and the already substantial challenge posed by 45-pound plates. Specialty gyms, powerlifting, and weightlifting facilities may stock these heavier plates to meet the requirements of advanced and elite athletes.
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.