How to load 90 kg on a barbell
On a 20 kg bar, load 1 × 25 + 1 × 10 on each side. That is 4 plates in all.
Updated October 2026
Loading 90 kg, step by step
| Step | Adds | Bar weighs |
|---|---|---|
| Bar | 20 kg | 20 kg |
| Add 25 kg to each side | 50 kg | 70 kg |
| Add 10 kg to each side | 20 kg | 90 kg |
Load the biggest plates on first, closest to the centre, and match both sides.
90 kg on a lighter bar
| Bar | Bar weight | Each side | Plates in all |
|---|---|---|---|
| Standard barbell | 20 kg | 1 × 25 + 1 × 10 | 4 |
| Women's barbell | 15 kg | 1 × 25 + 1 × 10 + 1 × 2.5 | 6 |
90 kg in pounds
90 kg is 198.4 lb. The closest weight a 45 lb bar can hold is 200 lb, with 1 × 45 + 1 × 25 + 1 × 5 + 1 × 2.5 on each side.
What 90 kg is as a percent of your max
If your one-rep max is one of these, here is how heavy 90 kg is for you, and about how many reps you could do.
| Your one-rep max | 90 kg is | About this many reps |
|---|---|---|
| 95 kg | 94.7% | 2 |
| 100 kg | 90% | 4 |
| 105 kg | 85.7% | 6 |
| 112.5 kg | 80% | 8 |
| 120 kg | 75% | 10 |
| 127.5 kg | 70.6% | 12 |
| 137.5 kg | 65.5% | 15 |
| 150 kg | 60% | 20 |
Other weights
Questions
How many plates do I need for 90 kg?
On a 20 kg bar, load 1 × 25 + 1 × 10 on each side. That is 4 plates in all.
What does 90 kg look like on a women's bar?
A women's bar weighs 15 kg, so you add 37.5 kg to each side: 1 × 25 + 1 × 10 + 1 × 2.5.
How many pounds is 90 kg?
90 kg is 198.4 lb. On a 45 lb bar, the closest weight you can load is 200 lb: 1 × 45 + 1 × 25 + 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.
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