Features of the 5 kg plate
- Nominal weight: 5 kg (sold in pairs)
- Outer diameter: 238 mm
- Thickness: 15.24 mm
- Inner diameter: 50 mm, Olympic standard
- Accuracy: +/- 3 %
The pivotal format between warming up and heavy work
Once the technique is mastered with lighter plates, the 5 kg becomes the format that structures most sessions. It lets you build realistic working loads on compound movements, while staying manageable enough for isolation exercises where the load must remain progressive. It is the plate you load and unload most often, which is why it is worth having several pairs to hand.
On circuit training or fast sequences, its moderate weight also makes it easier to change loads between exercises without slowing the pace of the session. Finally, it is a good starting base for lifters building up from introductory loads, before moving on to the 10 kg and heavier formats.
Which exercises should you use the 5 kg plate for?
| Exercise |
Use of the 5 kg plate |
| Bench press, squat, row |
Common working load for everyday compound movements |
| Biceps curl, military press |
Intermediate step to progress without jumping up in load too quickly |
| Circuit training and sequences |
Handy format for changing load quickly between exercises |
| Transition to standard loads |
Step between the introductory plates and the 10 kg and heavier formats |
The other weights in the range
Discover the full range of rubber Olympic plates, with the technical detail of each weight and our ready-to-use value sets.
Find the full range of our plates in the weights category.
