How to load 455 lb on a barbell
On a 45 lb bar, load 4 × 45 + 1 × 25 on each side. That is 10 plates in all.
Updated October 2026
Loading 455 lb, step by step
| Step | Adds | Bar weighs |
|---|---|---|
| Bar | 45 lb | 45 lb |
| Add 45 lb to each side | 90 lb | 135 lb |
| Add 45 lb to each side | 90 lb | 225 lb |
| Add 45 lb to each side | 90 lb | 315 lb |
| Add 45 lb to each side | 90 lb | 405 lb |
| Add 25 lb to each side | 50 lb | 455 lb |
Load the biggest plates on first, closest to the centre, and match both sides.
455 lb on a lighter bar
| Bar | Bar weight | Each side | Plates in all |
|---|---|---|---|
| Standard barbell | 45 lb | 4 × 45 + 1 × 25 | 10 |
| Women's barbell | 35 lb | 4 × 45 + 1 × 25 + 1 × 5 | 12 |
455 lb in kilograms
455 lb is 206.4 kg. The closest weight a 20 kg bar can hold is 207.5 kg, with 3 × 25 + 1 × 15 + 1 × 2.5 + 1 × 1.25 on each side.
What 455 lb is as a percent of your max
If your one-rep max is one of these, here is how heavy 455 lb is for you, and about how many reps you could do.
| Your one-rep max | 455 lb is | About this many reps |
|---|---|---|
| 480 lb | 94.8% | 2 |
| 505 lb | 90.1% | 4 |
| 535 lb | 85% | 6 |
| 570 lb | 79.8% | 8 |
| 605 lb | 75.2% | 9 |
| 650 lb | 70% | 12 |
| 700 lb | 65% | 16 |
| 760 lb | 59.9% | 20 |
Other weights
Questions
How many plates do I need for 455 lb?
On a 45 lb bar, load 4 × 45 + 1 × 25 on each side. That is 10 plates in all.
What does 455 lb look like on a women's bar?
A women's bar weighs 35 lb, so you add 210 lb to each side: 4 × 45 + 1 × 25 + 1 × 5.
How many kilograms is 455 lb?
455 lb is 206.4 kg. On a 20 kg bar, the closest weight you can load is 207.5 kg: 3 × 25 + 1 × 15 + 1 × 2.5 + 1 × 1.25 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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