December 9, 2025
This article shows you exactly how to plan, calculate, and load micro plates so you keep progressing even when standard jumps are too big.
Microloading lets you keep progressing when 5–10 lb jumps are too large for a lift.
Good plate math starts by knowing your bar weight, plate sizes, and total target weight.
You can use simple rules, example tables, and a few fallback strategies to build reliable microload progressions.
This guide focuses on barbell lifts where microloading matters most (presses, smaller lifts) and uses common gym equipment: 20 kg/45 lb bars, fractional plates from 0.25–2.5 kg (0.5–5 lb), and standard plates (1.25–25 kg / 2.5–45 lb). We walk through plate math step by step, from basics to practical templates and example progressions, so you can load almost any target weight with minimal confusion.
Most lifters stall because the next standard jump is too big, not because they are ‘done progressing’. Microloading lets you add 1–2% at a time, protecting joints, managing fatigue, and extending progress for months. Knowing the math means you can walk into any gym, understand what’s available, and still make smart, tiny jumps on your key lifts.
Microloading means increasing the weight on the bar by very small increments (often 0.5–2.5 kg or 1–5 lb total) instead of the standard 5–10 lb jumps. It’s most useful on lifts that progress slowly: overhead press, bench press, curls, lateral raises, and accessory work. On big lifts like squats and deadlifts, standard jumps work longer, but microloading still helps once you’re more advanced or lifting near your limits.
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All plate math simplifies to three values: bar weight, target weight, and plates per side. 1) Bar weight: usually 20 kg/45 lb for a standard barbell, 15 kg for some women’s bars, or 10–15 kg for technique bars. 2) Target weight: the total you want to lift (bar plus plates). 3) Plates per side: because plates are loaded symmetrically, you calculate half the remaining weight for each side of the bar. Once you know these three, the rest is just choosing plate combinations.
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Bar: 45 lb. Current work set: 95 lb. Next microloaded goal: 100 lb. Step 1: Calculate plates per side for 95 lb: 95 − 45 = 50 lb plates total → 25 lb per side (one 25 lb plate on each side). Step 2: For 100 lb: 100 − 45 = 55 lb plates total → 27.5 lb per side. Now choose plates per side: 25 + 2.5 lb. So to move from 95 to 100 lb, add a 2.5 lb plate on each side. Total jump = 5 lb, a small but meaningful increase.
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Bar: 45 lb. Current work set: 72 lb. You own 0.5 lb and 1 lb plates. Goal: 73 lb total. Step 1: Plates per side at 72 lb: 72 − 45 = 27 lb total → 13.5 lb per side. A realistic load: 10 + 2.5 + 1 lb per side. Step 2: At 73 lb: 73 − 45 = 28 lb total → 14 lb per side. New load per side: 10 + 2.5 + 1 + 0.5 lb. Practically, you just add one 0.5 lb plate to each side to microload a 1 lb total increase.
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For most intermediate lifters, aim for 1–3% load increases per week on a lift when microloading. For example, if you bench 60 kg, a 1% increase is 0.6 kg, 2% is 1.2 kg, 3% is 1.8 kg. That means a 1–2 kg weekly increase is reasonable early on. On overhead press, 0.5–1.5% jumps are often plenty. Smaller jumps keep technique consistent and let your joints, tendons, and nervous system adapt without constant stalls.
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Your rep scheme matters. If you’re doing 3 sets of 5, a 2–3% load bump can feel manageable. If you’re already near failure with high reps (e.g., 4 sets of 10), you may need smaller micro jumps or an added rep before raising weight. A common approach: when you can hit all prescribed reps with good form for 2–3 sessions in a row, microload the weight up by your chosen increment (1–2% or a fixed small amount, like 1 kg or 2 lb).
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Many commercial gyms don’t stock fractional plates. A simple kit (for lb gyms: two 0.5 lb, two 1 lb, two 1.25 lb; for kg gyms: two 0.5 kg and two 1 kg) fits in a small bag. Make sure the collar size matches the bar (typically 50 mm for Olympic bars). Label your plates so they’re easy to spot. Consistently using your own micro plates lets you maintain progression even if the gym only has 2.5 or 5 lb increments.
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To reduce decision fatigue, define default jumps: for example, overhead press: +1 lb (0.5 kg) per session, bench press: +2–2.5 lb (1–1.25 kg), row: +2.5–5 lb (1.25–2.5 kg), squat/deadlift: +5 lb (2.5 kg). Adjust based on how advanced you are and how lifts feel, but keeping default rules makes microloading automatic instead of a constant math puzzle.
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Microloading is less about owning special plates and more about thinking in small, consistent percentages; once you understand plates-per-side math, you can adapt to almost any equipment setup.
Lifts don’t all need the same increment size: presses and smaller accessory work benefit most from tiny jumps, while big compound lifts can use larger steps until you are more advanced or closer to your limit.
Frequently Asked Questions
For most people, 1–3% of the current working weight is a good target. On smaller lifts like the overhead press, this can mean 0.5–1 kg (1–2 lb) per session. On larger lifts like the squat and deadlift, 2.5–5 lb (1.25–2.5 kg) jumps are typically fine until you are more advanced.
You can microload all working sets at the same weight, which is simplest for most lifters. Some advanced lifters only microload their heaviest top set and keep back-off sets lighter, but that’s optional. Consistency and progression over time matter more than exactly where the micro plates go.
Beginners usually progress quickly enough with normal jumps, especially on squats and deadlifts. Microloading becomes most useful once standard jumps start to feel too large—often first on the overhead press and bench press. That said, using micro plates from the start on small lifts can make early training smoother and more confidence-building.
Then your smallest total jump is 5 lb or 2.5 kg. You can still use microloading concepts by progressing more slowly, repeating weights, and sometimes adding reps before each jump. If you want finer control, consider bringing your own fractional plates that fit standard Olympic bars.
Yes, microloading can still help. For hypertrophy, the key is training close to failure and increasing tension or volume over time. Small load increases make it easy to keep adding tension without drastically changing how sets feel, especially on isolation and machine lifts where jumps can otherwise be big.
Microloading plate math turns intimidating jumps into manageable, consistent progress. By understanding bar weight, plates-per-side calculations, and sensible micro increments, you can keep adding small amounts of weight long after standard jumps stop working. Start with one lift—often the overhead or bench press—set a default micro jump, and track your plate combinations. Those tiny plates, used deliberately, can unlock months of extra strength gains.
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Use this simple formula for any barbell: Plates per side = (Target weight − Bar weight) ÷ 2. Example in pounds: You want 95 lb, bar is 45 lb. 95 − 45 = 50 lb of plates total, so 25 lb per side. Example in kilos: You want 60 kg, bar is 20 kg. 60 − 20 = 40 kg of plates total, so 20 kg per side. Once you have the per-side number, you decompose it into plate sizes (e.g., 10 + 5 + 2.5 + 1.25 kg).
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Standard plates are usually 1.25, 2.5, 5, 10, 15, 20, and 25 kg (or 2.5, 5, 10, 25, 35, 45 lb). Micro or fractional plates are much smaller: 0.25, 0.5, 0.75, 1, 1.25, or 2 kg (or 0.5, 1, 1.25, 2, 2.5 lb). Start by inventorying what your gym has. If your smallest plate is 1.25 kg / 2.5 lb, then the smallest total jump (both sides) is 2.5 kg / 5 lb. With 0.5 kg plates, your smallest jump can be just 1 kg total.
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Strength adaptation is driven by progressive overload: doing slightly more over time. As you get stronger, the percentage increase of a 5–10 lb jump becomes very large on smaller lifts. For example, going from a 65 lb to a 75 lb overhead press is a 15% jump, which is huge for an experienced lifter. Microloading lets you make 1–3% jumps instead, which your nervous system and muscles can adapt to more consistently without hitting walls as often.
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Bar: 20 kg. Current work set: 60 kg. Target: 61 kg. Step 1: 60 − 20 = 40 kg plates total → 20 kg per side (single 20 kg plate per side). Step 2: 61 − 20 = 41 kg plates total → 20.5 kg per side. Options per side: 20 + 0.5 kg, or 15 + 5 + 0.5 kg if 20s are taken. The microloading move is adding one 0.5 kg plate to each side, turning 60 kg into 61 kg.
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Bar: 20 kg. Smallest plate: 1.25 kg. Smallest total jump: 2.5 kg. Suppose your bench press sessions are at 40, 42.5, 45, 47.5, 50 kg across weeks. Plates per side at 40 kg: (40 − 20) ÷ 2 = 10 kg (one 10 kg per side). At 42.5 kg: (42.5 − 20) ÷ 2 = 11.25 kg per side → 10 + 1.25 kg. At 45 kg: 12.5 kg per side → 10 + 2.5 kg. At 47.5 kg: 13.75 kg per side → 10 + 2.5 + 1.25 kg. At 50 kg: 15 kg per side → 10 + 5 kg. The pattern shows how small jumps accumulate over several weeks.
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Bar: 45 lb. Current working weight: 275 lb deadlift. You want smaller jumps than 10 lb. Target: 280 lb. Step 1: 275 − 45 = 230 lb plates total → 115 lb per side. One common load: 45 + 35 + 25 + 10 lb per side. Step 2: 280 − 45 = 235 lb plates total → 117.5 lb per side. You can do 45 + 35 + 25 + 10 + 2.5 lb per side. In practice, you just add a 2.5 lb plate on each side for a 5 lb total micro jump at a relatively heavy load.
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Not every lift needs tiny jumps. Prioritize microloading on: overhead press, bench press, single-leg work, curls, lateral raises, triceps work. Big compound lifts like squat and deadlift often tolerate 5–10 lb (2.5–5 kg) jumps longer. As you advance or approach plateaus on those lifts, you can switch to micro jumps there too. This targeted approach keeps training simple while still using micro plates where they provide the biggest return.
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Sometimes the micro jump still feels too heavy. Build in rules: 1) If you miss reps at a new load, repeat that weight next session. 2) If you miss twice, drop 2–4% and rebuild with micro jumps. 3) If a lift hasn’t moved for 3–4 weeks, consider changing rep range or exercise variation. Microloading doesn’t override basic recovery and technique needs; it just gives you more granularity between repeat weights and big jumps.
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For muscle growth, the exact load increase is less critical than training close enough to failure with progressive tension. Microloading still helps by slowly raising the tension over time but you can be more flexible. For pure strength, small, precise increases are more valuable because technique and nervous system efficiency matter more. In both cases, microloading is a tool to keep moving forward without abruptly overreaching.
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Write down not just the total weight but the plate arrangement when you use unusual micro combinations (e.g., 45 + 5 + 2.5 + 0.5 per side). This makes it quick to replicate and adjust next week. You can note loads as: 55 kg (20 + 10 + 5 + 2.5 per side) or 132 lb (45 + 10 + 5 + 2.5 + 1.25). Over time, you’ll build your own reference of ‘known good’ setups for common microloaded weights.
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Develop quick patterns so you don’t re-do algebra every session. For example in lb: 95 lb = 25s, 115 lb = 35 + 5, 135 lb = 45s, 155 lb = 45 + 10, 165 lb = 45 + 10 + 2.5, 185 lb = 45 + 25, 205 lb = 45 + 25 + 10. Then just add your micro plates on top. In kg: 40 kg = 10s, 50 kg = 15s, 60 kg = 20s, 70 kg = 20 + 5, 75 kg = 20 + 5 + 2.5. These anchors make microloading as simple as ‘normal weight plus tiny plates’.
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If you’re adding tiny amounts of load but form is slipping or recovery lags, you can ‘microload’ via reps: hold weight steady and add 1 total rep per session (e.g., 3x5 to 3x6 to 3x7), then increase weight slightly and drop reps back. This is especially useful if your smallest available plate is still too big of a load jump. You’re still applying progressive overload, just via volume instead of load.
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