How to load 180 kg on a barbell
On a 20 kg bar, load 3 × 25 + 1 × 5 on each side. That is 8 plates in all.
Updated October 2026
Loading 180 kg, step by step
| Step | Adds | Bar weighs |
|---|---|---|
| Bar | 20 kg | 20 kg |
| Add 25 kg to each side | 50 kg | 70 kg |
| Add 25 kg to each side | 50 kg | 120 kg |
| Add 25 kg to each side | 50 kg | 170 kg |
| Add 5 kg to each side | 10 kg | 180 kg |
Load the biggest plates on first, closest to the centre, and match both sides.
180 kg on a lighter bar
| Bar | Bar weight | Each side | Plates in all |
|---|---|---|---|
| Standard barbell | 20 kg | 3 × 25 + 1 × 5 | 8 |
| Women's barbell | 15 kg | 3 × 25 + 1 × 5 + 1 × 2.5 | 10 |
180 kg in pounds
180 kg is 396.8 lb. The closest weight a 45 lb bar can hold is 395 lb, with 3 × 45 + 1 × 35 + 1 × 5 on each side.
What 180 kg is as a percent of your max
If your one-rep max is one of these, here is how heavy 180 kg is for you, and about how many reps you could do.
| Your one-rep max | 180 kg is | About this many reps |
|---|---|---|
| 190 kg | 94.7% | 2 |
| 200 kg | 90% | 4 |
| 212.5 kg | 84.7% | 6 |
| 225 kg | 80% | 8 |
| 240 kg | 75% | 10 |
| 257.5 kg | 69.9% | 12 |
| 277.5 kg | 64.9% | 16 |
| 300 kg | 60% | 20 |
Other weights
Questions
How many plates do I need for 180 kg?
On a 20 kg bar, load 3 × 25 + 1 × 5 on each side. That is 8 plates in all.
What does 180 kg look like on a women's bar?
A women's bar weighs 15 kg, so you add 82.5 kg to each side: 3 × 25 + 1 × 5 + 1 × 2.5.
How many pounds is 180 kg?
180 kg is 396.8 lb. On a 45 lb bar, the closest weight you can load is 395 lb: 3 × 45 + 1 × 35 + 1 × 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.
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