How to Put Weights on a Barbell for Squats

Loading a barbell correctly is one of the most fundamental skills every lifter must master before attempting squats. Whether you’re a complete beginner stepping into the gym for the first time or an experienced lifter looking to refine your technique, knowing how to put weights on a barbell for squats properly ensures your safety, protects your equipment, and sets you up for a successful training session. This comprehensive guide walks you through every step of the process, from selecting the right plates to securing them with collars.

Key Takeaways

• Safety First: Always load and unload a barbell with care to prevent injury to yourself and damage to gym equipment.
• Balance the Bar: Place equal weight on both sides of the barbell to maintain balance and ensure even force distribution during squats.
• Use Collars: Always secure weight plates with collars or clips to prevent plates from sliding off during your set.
• Start Light: Begin with lighter weights to warm up and gradually increase the load using progressive overload principles.
• Know Your Plates: Familiarize yourself with different plate types, sizes, and weights to load the bar accurately and efficiently.
• Gym Etiquette Matters: Return plates to their proper racks after use and avoid hogging equipment during busy gym hours.
• Proper Technique: Use correct body mechanics when lifting plates onto and off the bar to protect your back and joints.

Introduction: Why Learning to Load a Barbell Matters

Walking into a gym for the first time can be intimidating. There are machines everywhere, people grunting, and heavy iron scattered across racks. But before you ever drop into your first squat, there’s a skill that seems simple yet is absolutely critical — knowing how to put weights on a barbell for squats the right way.

It might sound like the easiest thing in the world. You just slide some plates onto a bar, right? Well, yes and no. While the basic concept is straightforward, there’s actually a proper method that keeps you safe, protects the equipment, and ensures your squat is balanced and effective. Loading a barbell incorrectly can lead to uneven weight distribution, plates sliding off mid-lift, or even serious injury. And trust me, nobody wants a 45-pound plate rolling off a bar while they’re at the bottom of a squat.

In this guide, we’re going to break down everything you need to know about how to put weights on a barbell for squats. We’ll cover the types of barbells and plates you’ll encounter, step-by-step loading instructions, safety tips, common mistakes to avoid, and even some gym etiquette that’ll make you a favorite among fellow lifters. Whether you’re brand new to strength training or just want to brush up on the fundamentals, this article has you covered.

Understanding Your Equipment: Barbells and Weight Plates

Types of Barbells You’ll Encounter

Before you start loading weight, it helps to understand the barbell itself. Not all barbells are created equal, and knowing what you’re working with makes the loading process much smoother.

The standard Olympic barbell is the most common bar you’ll find in any commercial gym. It weighs 45 pounds (20 kilograms) and is about 7 feet long. This is the bar used for squats, bench presses, deadlifts, and most compound lifts. The sleeves on either end — the parts where you slide the plates on — are slightly thicker and rotate freely, which helps with smooth lifting.

Some gyms also have women’s barbells, which weigh 35 pounds (15 kilograms) and have a slightly smaller diameter. These are great for beginners or anyone who finds the standard bar too heavy to start with. There are also training barbells and fixed-weight barbells that come pre-loaded, but for the purposes of this guide, we’re focusing on the standard Olympic barbell that requires manual loading.

Types of Weight Plates

Now let’s talk about the plates themselves. Walk into any gym and you’ll see a rack full of iron discs in various sizes and colors. Here’s a quick breakdown of what you’ll typically find:

• Standard Olympic plates: These come in weights of 2.5 lbs, 5 lbs, 10 lbs, 25 lbs, 35 lbs, and 45 lbs. The 45-pound plates are the big ones you see most often.
• Bumper plates: These are rubber-coated plates designed to be dropped safely. They’re color-coded by weight and are commonly used in CrossFit and Olympic lifting gyms.
• Iron plates: Classic cast iron plates that are thinner and more compact. They’re durable and found in most traditional gyms.
• Change plates: Small plates (1.25 lbs, 2.5 lbs) used for micro-loading when you want to make small strength gains.

Understanding the weight of each plate is essential. If you want to squat 135 pounds total, you need to know that the bar itself weighs 45 pounds, so you’ll add 45 pounds on each side — typically one 45-pound plate per sleeve. Getting comfortable with these numbers will make loading the bar second nature over time.

Collars and Clips: The Unsung Heroes

One piece of equipment that beginners often overlook is the collar or clip. These small devices lock the plates onto the barbell sleeve and prevent them from sliding around or falling off during your lift.

There are two main types: spring collars, which you squeeze and slide onto the bar, and clip collars, which you fasten with a simple locking mechanism. Some gyms also use screw-on collars that twist into place. Regardless of the type, always use them. Skipping collars is one of the most dangerous mistakes a lifter can make, and most gym rules require them.

Step-by-Step Guide: How to Put Weights on a Barbell for Squats

Step 1: Set Up Your Barbell in the Squat Rack

Before you even touch a weight plate, make sure your barbell is properly positioned in the squat rack. The bar should rest on the J-hooks or supports at about chest height. This is the ideal height for comfortably unracking and racking the bar during your squats.

Check that the bar is level and centered in the rack. A crooked bar will make loading awkward and could cause the bar to tip once you add weight. Take a moment to adjust the J-hooks if needed — most racks allow you to move them up or down.

Step 2: Calculate Your Target Weight

Before grabbing plates, do the math. Remember, the barbell itself weighs 45 pounds. So if your goal is to squat 185 pounds total, you need to add 140 pounds of plates — that’s 70 pounds on each side.

Here’s a quick reference for common squat weights:

• 95 lbs total: Bar (45 lbs) + 25 lbs per side (one 25-lb plate each side)
• 135 lbs total: Bar (45 lbs) + 45 lbs per side (one 45-lb plate each side)
• 185 lbs total: Bar (45 lbs) + 70 lbs per side (one 45-lb + one 25-lb plate each side)
• 225 lbs total: Bar (45 lbs) + 90 lbs per side (two 45-lb plates each side)
• 275 lbs total: Bar (45 lbs) + 115 lbs per side (two 45-lb + one 25-lb plate each side)

Planning ahead saves time and prevents you from having to constantly add or remove plates between sets.

Step 3: Load the First Side

Start by loading one side of the barbell. Pick up a plate with both hands — one hand on each side of the plate — and slide it onto the sleeve. Push it all the way in until it sits flush against the inside of the sleeve or against the stop ring on the bar.

When lifting plates, bend at the knees and hips, not the waist. Treat picking up a 45-pound plate like a mini deadlift. Keep your back straight, core tight, and use your legs to power the movement. This protects your lower back and builds good habits that carry over to your actual lifts.

If you’re loading heavier weights, start with the largest plates first. For example, if you need 115 pounds per side, slide on two 45-pound plates first, then add the 25-pound plate on the outside. This keeps the weight distribution more balanced and makes the bar easier to manage.

Step 4: Load the Second Side

Now repeat the process on the other side of the bar. This is where balance becomes critical. You must add the exact same weight to both sides. An unbalanced bar will tilt during your squat, putting uneven stress on your body and creating a serious safety hazard.

Count your plates carefully. If you put one 45 and one 25 on the left side, make sure you put one 45 and one 25 on the right side too. It sounds obvious, but in a busy gym with lots of distractions, it’s easy to lose track.

Step 5: Secure the Plates with Collars

Once both sides are loaded, it’s time to secure everything with collars. Slide a collar onto each sleeve and lock it in place. Give each plate a gentle push to make sure nothing is loose or wobbly.

This step is non-negotiable. I cannot stress this enough — always use collars. Plates that aren’t secured can slide off during a squat, especially if you’re lifting heavy or if the bar shifts slightly. A falling weight plate can cause injury to you or someone nearby, and it can damage the gym floor or equipment.

Step 6: Double-Check Everything

Before you step under the bar, take five seconds to do a final check. Is the bar level? Are both sides loaded equally? Are the collars tight? Is the bar sitting properly in the J-hooks?

This quick inspection takes almost no time but can prevent a world of problems. Think of it like checking your mirrors before pulling out of a parking spot — it’s a small habit that keeps everyone safe.

Loading Strategies for Different Experience Levels

Beginners: Start with the Bar Only

If you’re brand new to squatting, don’t even think about adding weight plates right away. Start with just the empty barbell — 45 pounds — and focus entirely on learning proper squat form. Your body needs time to adapt to the movement pattern, and adding too much weight too soon is a recipe for bad habits and potential injury.

Spend your first few sessions getting comfortable with the bar. Work on your stance, your grip, your breathing, and your depth. Once the empty bar feels natural and you can perform 15-20 reps with solid form, then it’s time to start adding weight in small increments.

Intermediate Lifters: Progressive Overload

If you’ve been squatting for a while and have your form dialed in, the key to continued progress is progressive overload — gradually increasing the weight over time. A good rule of thumb is to add 5-10 pounds per week, depending on your strength level and training program.

This is where those smaller change plates become really useful. Instead of jumping from 185 to 205 (a 20-pound increase), you can add 2.5 pounds to each side and go from 185 to 190. These small jumps are more sustainable and help you build strength consistently without hitting frustrating plateaus.

Advanced Lifters: Efficient Loading for Heavy Sets

When you’re squatting heavy — 300, 400, 500 pounds or more — efficiency matters. You don’t want to waste energy loading and unloading the bar between warm-up sets and working sets.

One strategy is to use multiple barbells if your gym allows it. Set up one bar with your warm-up weight and another with your working weight. This way, you can transition between sets without reloading. Another approach is to have a training partner help you load and unload — teamwork makes heavy lifting much easier.

Also, be mindful of the total number of plates on the bar. When you’re loading 400+ pounds, you’ll have a lot of plates stacked on each sleeve. Make sure they’re pushed in tightly against each other and that your collars are secure. The last thing you want is plates shifting under a massive load.

Safety Tips When Loading and Unloading a Barbell

Protect Your Back During the Loading Process

Here’s something most people don’t think about — the process of loading and unloading a barbell can actually be more dangerous than the squat itself if you’re not careful. Bending over to pick up 45-pound plates repeatedly puts stress on your lower back.

Always lift with your legs when handling plates. Squat down to pick them up, keep the plate close to your body, and stand up using your leg muscles. If your gym has a plate-loaded machine or a dedicated plate storage area at waist height, use it. Some gyms even have rubber mats or raised platforms that make loading easier on your body.

Be Aware of Your Surroundings

Gyms can be busy, chaotic places. When you’re loading a barbell, be mindful of other people around you. Don’t swing plates around, don’t drop them carelessly, and make sure you have enough space to work.

If someone is waiting to use the squat rack, be efficient with your loading. Have a plan before you start grabbing plates. Know exactly what weight you’re going for and load it quickly and safely. Gym courtesy goes a long way, and being considerate of others makes the environment better for everyone.

Unload in the Reverse Order

When you’re done with your sets, unload the bar in the reverse order you loaded it. Remove the collars first, then take off the plates one at a time. Start with the outside plates and work your way in. Place each plate back on the rack neatly — don’t just toss them.

Leaving a loaded barbell on the rack is one of the biggest gym faux pas. Always return the bar to its empty state (or at least remove your plates) so the next person can start fresh. It’s a simple act of respect that experienced lifters deeply appreciate.

Common Mistakes to Avoid

Uneven Loading

This is probably the most common mistake beginners make. They get distracted, lose count, or simply don’t pay attention, and they end up with more weight on one side than the other. Even a small imbalance — say, 10 pounds more on one side — can cause the bar to tilt and put uneven stress on your spine and joints.

Always count your plates on both sides before squatting. Make it a habit. Some lifters even say the weight out loud as they load it — “45 on the left, 45 on the right” — to reinforce the balance in their mind.

Forgetting the Collars

I’ve mentioned this already, but it bears repeating. Forgetting to use collars is dangerous and irresponsible. Plates can slide off during a lift, and the consequences can be severe. Make collars part of your loading routine — every single time, no exceptions.

Loading Plates in the Wrong Order

When you need multiple plates on each side, always put the heaviest plates on the inside (closest to the bar’s center) and the lighter plates on the outside. This keeps the weight distribution more stable and makes it easier to add or remove smaller plates between sets.

For example, if you need 115 pounds per side, the order from inside to outside should be: 45-lb plate, 45-lb plate, 25-lb plate. This arrangement also makes it easier to do drop sets or strip sets where you remove weight between sets.

Rushing the Process

Loading a barbell isn’t a race. Take your time, especially when you’re new. Rushing leads to mistakes — dropped plates, uneven loading, forgotten collars. Slow down, be deliberate, and treat the loading process as part of your workout, not just a chore to get through.

Gym Etiquette and Best Practices

Return Plates to Their Proper Place

This should go without saying, but you’d be amazed how many people leave plates lying around the gym. After you finish your squats, return every plate to its designated spot on the plate rack. Organize them by weight so the next person can find what they need easily.

Think of it this way — you’d want the gym clean and organized when you arrive, so leave it that way when you leave. It’s a small effort that makes a big difference in the overall gym experience.

Don’t Hog the Squat Rack

The squat rack is one of the most sought-after pieces of equipment in any gym. If you’re doing multiple exercises at the rack — squats, overhead presses, barbell rows — be mindful of others who may be waiting. Try to consolidate your exercises and move efficiently between sets.

If the gym is busy and you notice someone waiting, offer to let them work in between your sets. This kind of courtesy is rare and always appreciated. The gym community thrives on mutual respect and shared space.

Ask for Help When Needed

If you’re unsure about how much weight to load, how to use a particular type of collar, or whether a barbell is safe to use, don’t hesitate to ask a staff member or experienced lifter. Most people in the gym are happy to help, and asking questions shows that you care about doing things the right way.

There’s no shame in being a beginner. Every strong lifter in that gym started exactly where you are now. The only mistake is pretending you know everything when you don’t.

Conclusion: Master the Fundamentals and Build From There

Learning how to put weights on a barbell for squats is one of those foundational skills that separates serious lifters from casual gym-goers. It’s not glamorous, it’s not exciting, and nobody’s going to applaud you for sliding a 45-pound plate onto a sleeve. But it’s absolutely essential.

When you load a barbell correctly — with equal weight on both sides, secure collars, and proper body mechanics — you set yourself up for a safe, effective squat. You protect your body from unnecessary strain, you respect the equipment and the people around you, and you build the kind of discipline that translates to every other aspect of your training.

So the next time you step up to the squat rack, take a moment to do it right. Calculate your weight, load evenly, secure your collars, and double-check everything before you unrack the bar. These small steps might seem insignificant, but they’re the building blocks of a lifetime of strong, safe lifting. And honestly, once you get the hang of it, loading a barbell becomes as natural as tying your shoes. You’ll do it without even thinking — and that’s when you know you’ve truly arrived as a lifter.

Frequently Asked Questions

How much does a barbell weigh without any plates?

A standard Olympic barbell weighs 45 pounds (20 kilograms). Some gyms also have women’s barbells that weigh 35 pounds (15 kilograms) and lighter training barbells for beginners.

Should I use collars when squatting?

Yes, always use collars or clips when squatting. They prevent weight plates from sliding off the bar during your lift, which is critical for your safety and the safety of those around you.

How do I know how much weight to put on each side?

Subtract the bar’s weight (45 lbs) from your target total weight, then divide the result by two. For example, to squat 185 lbs total, you need (185 – 45) / 2 = 70 lbs on each side.

What order should I load plates onto the bar?

Always load the heaviest plates first, placing them closest to the center of the bar. Add lighter plates on the outside. This keeps the weight distribution stable and makes it easier to adjust between sets.

Is it okay to leave a loaded barbell on the rack?

No, you should never leave a loaded barbell on the rack. Always remove your plates and return them to the proper storage racks after your workout. Leaving a loaded bar is considered poor gym etiquette.

How do I safely pick up heavy weight plates?

Bend at your knees and hips, not your waist. Keep your back straight, grip the plate firmly with both hands, and lift using your leg muscles. Treat picking up a plate like a mini deadlift to protect your lower back.