How to load 100 kg on a barbell
On a 20 kg bar, load 1 × 25 + 1 × 15 on each side. That is 4 plates in all.
Updated October 2026
Loading 100 kg, step by step
| Step | Adds | Bar weighs |
|---|---|---|
| Bar | 20 kg | 20 kg |
| Add 25 kg to each side | 50 kg | 70 kg |
| Add 15 kg to each side | 30 kg | 100 kg |
Load the biggest plates on first, closest to the centre, and match both sides.
100 kg on a lighter bar
| Bar | Bar weight | Each side | Plates in all |
|---|---|---|---|
| Standard barbell | 20 kg | 1 × 25 + 1 × 15 | 4 |
| Women's barbell | 15 kg | 1 × 25 + 1 × 15 + 1 × 2.5 | 6 |
100 kg in pounds
100 kg is 220.5 lb. The closest weight a 45 lb bar can hold is 220 lb, with 1 × 45 + 1 × 35 + 1 × 5 + 1 × 2.5 on each side.
What 100 kg is as a percent of your max
If your one-rep max is one of these, here is how heavy 100 kg is for you, and about how many reps you could do.
| Your one-rep max | 100 kg is | About this many reps |
|---|---|---|
| 105 kg | 95.2% | 2 |
| 110 kg | 90.9% | 4 |
| 117.5 kg | 85.1% | 6 |
| 125 kg | 80% | 8 |
| 132.5 kg | 75.5% | 9 |
| 142.5 kg | 70.2% | 12 |
| 155 kg | 64.5% | 16 |
| 167.5 kg | 59.7% | 20 |
Other weights
Questions
How many plates do I need for 100 kg?
On a 20 kg bar, load 1 × 25 + 1 × 15 on each side. That is 4 plates in all.
What does 100 kg look like on a women's bar?
A women's bar weighs 15 kg, so you add 42.5 kg to each side: 1 × 25 + 1 × 15 + 1 × 2.5.
How many pounds is 100 kg?
100 kg is 220.5 lb. On a 45 lb bar, the closest weight you can load is 220 lb: 1 × 45 + 1 × 35 + 1 × 5 + 1 × 2.5 on each side.
More free tools
Lift does this maths for you
Lift is a strength log for iPhone. It fills in every set with the weight and reps that beat last time, works out your warm-ups, and tracks your estimated one-rep max for every lift. It is coming soon to the App Store.
About Lift