How to load 100 kg
A 100 kg barbell is the 20 kg bar plus 40 kg on each side. Kilogram lifters treat 100 kg as the big round number, like 225 lb in pounds.
- Subtract the bar. 100 kg minus 20 kg is 80 kg.
- Divide by 2. Each side carries 40 kg.
- Load one 25 kg plate and one 15 kg plate on each side. Put the heaviest plate against the shoulder of the bar.
- Add a collar to each sleeve and check that both sides look the same.
A 100 kg bench press is a milestone for many lifters. Squats and deadlifts reach 100 kg earlier, often within the first year of training.
100 kg with other bars and plate sets
Your gym may use a different bar or may not own every plate. This table shows what changes.
| Setup | Total | Each side | Result |
|---|---|---|---|
| 20 kg bar, competition | 100 kg | 25 x 1, 15 x 1 | Exact |
| 20 kg bar, home set | 100 kg | 20 x 2 | Exact |
| 15 kg bar, competition | 100 kg | 25 x 1, 15 x 1, 2.5 x 1 | Exact |
| 20 kg bar with 2.5 kg competition collars | 100 kg | 25 x 1, 10 x 1, 2.5 x 1 | Exact |
Warm-up sets for 100 kg
This ramp uses a 20 kg bar and the competition plate set. Each warm-up is rounded to 2.5 kg, then to a load those plates can make. Change the percents in the calculator above to build your own ramp.
| Set | Weight | Each side |
|---|---|---|
| Empty bar | 20 kg | Bar only |
| 40% | 40 kg | 10 |
| 60% | 60 kg | 20 |
| 80% | 80 kg | 25 + 5 |
| Work set | 100 kg | 25 + 15 |
A tip for 100 kg
You can make 40 kg a side with 25 + 15 or with 20 + 20. Both use two plates. The tool shows 25 + 15. Use 20 + 20 if you want two matching plates.
Questions about 100 kg
How many plates do I need for 100 kg?
With a 20 kg bar you need 40 kg on each side: one 25 kg plate and one 15 kg plate. That is 4 plates on the bar.
How much is 100 kg in lb?
100 kg is 220.5 lb. If your gym uses lb plates, switch the unit in the calculator and it picks a nearby load for you.