How to load 40 kg on a barbell
On a 20 kg bar, load 1 × 10 on each side. That is 2 plates in all.
Updated October 2026
Loading 40 kg, step by step
| Step | Adds | Bar weighs |
|---|---|---|
| Bar | 20 kg | 20 kg |
| Add 10 kg to each side | 20 kg | 40 kg |
Load the biggest plates on first, closest to the centre, and match both sides.
40 kg on a lighter bar
| Bar | Bar weight | Each side | Plates in all |
|---|---|---|---|
| Standard barbell | 20 kg | 1 × 10 | 2 |
| Women's barbell | 15 kg | 1 × 10 + 1 × 2.5 | 4 |
40 kg in pounds
40 kg is 88.2 lb. The closest weight a 45 lb bar can hold is 90 lb, with 2 × 10 + 1 × 2.5 on each side.
What 40 kg is as a percent of your max
If your one-rep max is one of these, here is how heavy 40 kg is for you, and about how many reps you could do.
| Your one-rep max | 40 kg is | About this many reps |
|---|---|---|
| 42.5 kg | 94.1% | 3 |
| 45 kg | 88.9% | 5 |
| 47.5 kg | 84.2% | 6 |
| 50 kg | 80% | 8 |
| 52.5 kg | 76.2% | 9 |
| 57.5 kg | 69.6% | 13 |
| 62.5 kg | 64% | 16 |
| 67.5 kg | 59.3% | 20 |
Other weights
Questions
How many plates do I need for 40 kg?
On a 20 kg bar, load 1 × 10 on each side. That is 2 plates in all.
What does 40 kg look like on a women's bar?
A women's bar weighs 15 kg, so you add 12.5 kg to each side: 1 × 10 + 1 × 2.5.
How many pounds is 40 kg?
40 kg is 88.2 lb. On a 45 lb bar, the closest weight you can load is 90 lb: 2 × 10 + 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.
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