How to Load a Barbell for Squats and Deadlifts

Loading a barbell looks simple until you are standing in front of a loaded bar that rocks, slides, or sits at the wrong height for a deadlift. Getting it right is not just about looking like you know what you are doing — it affects the stability of the bar, the range of motion of your pull, and whether the plates stay put under a heavy squat. This guide walks you through exactly how to load a barbell for squats and deadlifts, with a per-side chart you can screenshot and take to the rack.

The core rule: total minus the bar, then halve

Every loading question starts with the bar itself. A standard Olympic barbell weighs 45 lb (20 kg is close, but in the US, plan around 45). The bar counts toward your total, and people forget this constantly.

To work out what goes on each side:

1. Take your target total weight.
2. Subtract 45 lb for the bar.
3. Divide the remainder by 2 — that is what goes on each side.

So for a 225 lb squat: 225 − 45 = 180, divided by 2 = 90 lb per side. That is one 45 and one 45 per side, or a single 45 plus smaller plates depending on what you have. If you want the math done for you instantly, the barbell plate calculator does exactly this — type the total, get the per-side breakdown.

If you are ever unsure what the bar itself weighs (women's bars, technique bars, and axles all differ), read how much a barbell weighs before you calculate.

Load biggest plates first, always

Here is the part beginners get wrong. Plates go on largest first, seated tight against the collar shoulder (the raised lip where the sleeve meets the bar), then in descending order out toward the end.

There are two reasons this matters:

• Balance and stability. The heaviest mass sits closest to the center of the bar. This keeps the load stable on your back or in your hands and reduces the whip and wobble you get when heavy plates hang out at the end of the sleeve.
• Safety and security. Big plates seated against the shoulder give the smaller plates something solid to press against, so nothing slides. A 45 loaded outside a 10 is asking for a shifting, uneven bar.

So the order is: 45s first, then 25s, then 10s, then 5s, then 2.5s, working outward. Once every plate is on, add collars (clips or spring collars) to lock the load. Collars are not optional on a working set — a bar that tips slightly with unclamped plates can send weight sliding off one end and flip the other end up violently.

Load in matched pairs. Whatever goes on the left goes on the right — same plates, same order. An unmatched bar is dangerous and will teach you bad bracing.

Why deadlift plate loading is different

Squats and deadlifts share the loading logic, but the deadlift adds one thing: bar height off the floor.

A standard 45 lb plate is 450 mm in diameter. When you load 45s, the bar sits with its center about 225 mm (roughly 9 inches) off the ground. That is the standardized deadlift starting height, and every strength standard assumes it. Your setup, your hip height, and your range of motion are all built around that number.

The problem shows up when you load lighter. If you deadlift 135 lb using a single 45 per side, you are fine — the 45s still set the height. But if you build 135 from smaller-diameter plates (25s, 10s, and change), the bar sits lower, your range of motion gets longer, and the lift gets harder and less comparable to a "real" 135 pull.

The fix:

• Use full-diameter plates (45 lb iron or bumpers) whenever possible to set correct height.
• If you must train light, use bumper plates, which are made at full 450 mm diameter even in lighter weights (10s, 15s, 25s), so the bar stays at the right height.
• If you only have small iron plates, elevate the bar on blocks or mats to match the ~9 inch center height. This keeps your range of motion honest.

For squats, diameter does not change your range of motion — the bar is on your back — so you can load any matched combination. Just keep loading biggest-first for stability under the load.

Squat rack setup safety

Loading is only half the job on squats. Before you unrack:

• Set the J-hooks so the bar sits at roughly mid-chest height — high enough to clear on the walkout, not so high you tiptoe under it.
• Set the safety arms or spotter pins just below your bottom depth so a failed rep can be dumped safely.
• Load, clip collars, then walk out. Never load a bar in the hooks unevenly and never skip the collars on squats — plate shift under a heavy squat is how people get hurt.

Per-side loading chart

Here is what goes on each side for common squat and deadlift totals, assuming a 45 lb bar. Mirror it exactly on both ends.

Notice the pattern lifters memorize: each pair of 45s adds 90 lb to the total. 135 is one 45 a side, 225 is two, 315 is three, 405 is four, 495 is five. That "plates per side" shorthand — "three plates" means 315 — comes straight from this.

For a complete breakdown of every weight and every plate combination, see the full loading chart. And for any total not on this list, the plate calculator gives you the exact per-side plates in one tap.

A clean loading routine, step by step

1. Decide your total and subtract the 45 lb bar.
2. Halve it for the per-side weight.
3. Load biggest plates first, seated against the collar shoulder, descending outward.
4. Match both sides exactly, plate for plate.
5. For deadlifts, confirm the bar sits at ~9 inches — use full-diameter or bumper plates, or elevate on blocks.
6. Clip collars on both ends.
7. For squats, set hooks and safety arms before you unrack.

Do this the same way every session and it becomes automatic — you will load a bar correctly without thinking about it.

Frequently asked questions

Does the barbell count toward the total weight?

Yes. A standard Olympic bar is 45 lb, and that is part of your total. If you load two 45s per side, you are lifting 225 lb, not 180 — the bar adds the last 45. Always subtract the bar first when calculating per-side plates.

What order do I put plates on the bar?

Biggest first, against the collar shoulder, then descending outward: 45s, then 25s, 10s, 5s, 2.5s. This keeps the heaviest mass near the center for a stable, balanced bar and gives smaller plates something solid to seat against. Finish with collars.

Why does my deadlift feel harder with small plates?

Because small-diameter plates lower the bar. A 45 lb plate is 450 mm across and sets the bar at the standard ~9 inch height. Smaller plates drop the bar closer to the floor, lengthening your range of motion. Use full-diameter bumper plates or set the bar on blocks to match correct height.

How many plates is a 315 lb squat per side?

Three 45 lb plates per side. Each pair of 45s adds 90 lb, so 135 is one plate a side, 225 is two, 315 is three, 405 is four, and 495 is five. That is where gym shorthand like "three plates" comes from.