Guides
Lifting guides.
The calculators answer "what do I load?" — these guides answer "why?" Short, worked, and to the point: every guide is built around real numbers and real gym situations, not vague advice. Start with loading order, then drill into whatever you're unsure about.
How to load a barbell
Plate order (heaviest inside, descending out), collars every set, and the unloading rule that keeps the bar from flipping off the rack.
Read →Barbell plate weights and colors
Standard lb and kg plate denominations plus the IWF competition color chart — so a red plate never surprises you again.
Read →How many warm-up sets do you need?
Full warm-up ramps for 135, 225, and 315 lb work sets: which weights, how many reps, and how long to rest.
Read →One-rep max formulas, explained
Epley, Brzycki, and Lander side by side on a worked 185 × 5 example — plus where the formulas stop being trustworthy.
Read →How much does a barbell weigh?
Men's and women's Olympic bars, 45 lb power bars, technique bars, trap bars — and why you should verify the stamped weight.
Read →Kg to lb plates: what actually loads
The math is the easy part. This chart shows which "close enough" conversions you can actually build from real plate pairs.
Read →Plate calculator
Enter any target and get the exact plates per side — matched to the plates you actually own, in lb or kg.
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