Most gym-goers are familiar with weight plates as barbell accessories, but these circular powerhouses are far more than just add-ons. Weight plates stand as formidable training tools in their own right, offering a world of exercise possibilities for those willing to think outside the rack.
In this guide, we’ll explore some of the best weight plate exercises that can elevate your training.
Why weight plates?
Before diving into exercises using weight plates, let’s consider why they are such effective training tools:
- Versatility — Weight plates can be used for various exercises, targeting different muscle groups.
- Affordability — Compared to other gym equipment, weight plates are relatively inexpensive.
- Space-efficient — Ideal for home gyms or small workout spaces.
- Scalability — Easy to adjust the difficulty by changing the weight or number of plates used.
5 dynamic exercises with weight plates
- Plate deadlifts
This variation of the traditional deadlift uses weight plates to engage the posterior chain and improve balance. They are perfect for building strength in the hamstrings, glutes and lower back.
- Stand with feet hip-width apart, holding a weight plate in front of your thighs.
- Hinge at your hips to lower the plate towards the ground, keeping your back flat.
- Push through your heels to return to the starting position.
- Plate pinch carry
The plate pinch carry is one of the most effective (and challenging) exercises for strengthening the forearm muscles. They also work to improve stability, posture and grip strength.
- Grasp a weight plate between your thumb and fingers on each hand.
- Walk for a specified distance or time while maintaining proper posture.
- Increase the difficulty by using heavier plates or walking for longer distances.
- Plate Russian twists
Russian twists are well-known for targeting the abdominal muscles. Adding a plate to the mix makes it even more effective, improving rotational strength and enhancing core stability.
- Sit on the floor with your knees bent and feet slightly off the ground.
- Hold a weight plate with both hands in front of your chest.
- Lean back slightly and rotate your torso from side to side, touching the plate to the ground on each side.
- Overhead plate lunges
Overhead plate lunges elevate the classic lunge by engaging most muscles in the body. They are an excellent weight plate exercise for working on the lower and upper extremities while challenging stability and balance.
- Hold a weight plate overhead with both hands and extend your arms fully.
- Step forward into a lunge and lower your back knee toward the ground while keeping the plate stable overhead.
- Push through your front heel to return to the starting position. Switch legs and repeat.
- Plate plank pulls
Plate plank pulls add an extra challenge to your standard plank by incorporating movement and resistance. This not only engages your core but also improves shoulder stability.
- Start in a plank position with a weight plate beside one hand and keep your body in a straight line.
- Reach across your body to drag the plate to the opposite side while maintaining core stability and level hips.
- Alternate sides and repeat the movement with the other hand for the desired number of repetitions.
Remember, while exercises using weight plates can be highly effective, proper technique is essential to avoid injury. If you’re new to these exercises or have any existing health conditions, consult a fitness professional before incorporating them into your routine.
Customising weight plate exercises for different fitness goals
Other than being versatile, weight plate exercises are adaptable to various fitness goals. Whether you’re aiming to build muscle, boost endurance or improve mobility, weight plate exercises can be fine-tuned to match your specific needs.
- Muscle building
If your goal is muscle growth, focus on exercises with weight plates that emphasise resistance and overload. Movements like plate deadlifts and overhead plate lunges are particularly effective for targeting large muscle groups. To optimise muscle gains, use heavier plates and lower repetitions while maintaining proper form throughout each exercise.
- Endurance training
For those looking to increase endurance, lighter weights and higher repetitions are key. Exercises such as plate plank pulls and plate pinch carries can be performed for longer durations to build muscular endurance. Incorporating these exercises into a circuit with minimal rest between sets will further enhance your cardiovascular fitness.
- Mobility and flexibility
Weight plates aren’t just for strength — they can also aid mobility and flexibility. Using lighter plates during dynamic stretching can help increase your range of motion. As mentioned, plate Russian twists can improve rotational flexibility, while overhead lunges with a lighter plate can enhance shoulder mobility.
- Functional strength
Functional strength focuses on improving your ability to perform everyday tasks. Weight plate exercises like plate Russian twists and plate plank pulls are ideal for this, as they engage multiple muscle groups and stabilisers. By using moderate weights and controlled movements, you can develop strength that translates into daily life.
- Fat loss
If shedding fat is your priority, integrating weight plate exercises into high-intensity interval training (HIIT) can be highly effective. A circuit combining exercises like plate lunges, plate deadlifts, and plate plank pulls will keep your heart rate up while building muscle. This approach is great for burning calories and accelerating fat loss.
Bonus tips
To get the most out of the best weight plate exercises, consider the following tips:
- Start light — Begin with a weight that allows you to maintain proper form throughout the exercise.
- Focus on form — Quality of movement is more important than the weight used.
- Progressively overload — Gradually increase the weight or repetitions as you get stronger.
- Combine exercises — Create a circuit using multiple weight plate exercises for a full-body workout.
Step up to the plate with Life Fitness
Just as the exercises you choose are crucial for your fitness journey, having the right equipment is equally important. At Life Fitness, we offer a wide range of top-quality weight plates designed to meet the needs of both beginners and advanced athletes.
Shop our selection of weight plates and other home and commercial fitness equipment to create your perfect workout regimen. If you need personalised advice on choosing the right equipment, don’t hesitate to contact us.
