Weight plates are a common sight at AFAC gym, often used to increase resistance on barbells and landmines. But have you ever thought about using weight plates as standalone tools in your workout routine? Incorporating weight plates directly into your exercises can unlock a whole new range of movements and benefits.

Why You Should Try a Weight Plate Workout at the Gym

Weight plate workouts are an excellent way to diversify your routine while maximizing efficiency. Unlike other pieces of gym equipment that may require specific grips or setup, weight plates offer a versatile and adaptable option. They can be used for a variety of exercises that target multiple muscle groups, providing both strength and endurance benefits. Whether you’re aiming to improve your grip, strengthen your core, or build muscle, a weight plate can help you achieve your goals with minimal equipment. With just a few creative adjustments, you can transform weight plates into a dynamic part of your fitness routine.

Improve Grip Strength

Holding a weight plate engages your fingers and wrists differently compared to barbells, kettlebells, or dumbbells. The design of a plate forces your hands into a more natural position, allowing for better engagement of your grip muscles. This added focus on grip training can be particularly helpful for those involved in sports or activities that require strong hands, such as climbing, golfing, or even playing a musical instrument.

Break the Workout Monotony

If you’re looking to switch up your workout, weight plates can offer the variety you need. When your body becomes too familiar with the same movements, it can plateau, reducing workout effectiveness. Using weight plates introduces a new challenge, helping to keep your muscles guessing and your workouts productive.

Minimize Equipment

Sometimes you simply don’t want to mess with setting up gym equipment or machines. A weight plate is often overlooked as a versatile tool, but in reality, you can perform a variety of exercises using just a single plate. All you need is one weight plate to get a full-body workout in.

Perfect Hand Positioning for Upper Body Moves

Weight plates naturally position your hands at shoulder width when held by the sides. This positioning is ideal for overhead movements such as shoulder presses and plate raises, promoting greater arm activation and stability. The flat surface of a plate also makes it easy to maintain control during these exercises, minimizing wrist strain and allowing for a smooth range of motion. Unlike kettlebells or dumbbells that can shift or feel unstable overhead, weight plates provide a stable grip, helping you focus on targeting specific muscles effectively.

Unlimited Versatility for Creative Workouts

With weight plates, creativity is your only boundary. Because of their simple design, weight plates allow you to perform a broad range of exercises, from plate swings and Russian twists to halo rotations and farmer’s carries. They can be used to add resistance to standard bodyweight exercises or to mimic traditional lifts without the barbell. The flexibility in how you hold and maneuver a plate makes it an ideal tool for building endurance, enhancing strength, and improving balance. Whether you’re an experienced lifter or just starting, weight plates open the door to countless movement variations, making them an underrated gem in any fitness routine.

From adding grip training to providing an alternative when equipment is scarce, weight plates bring a lot to the table. In the next sections, we’ll dive into specific workouts you can try with weight plates, showing you how to get the most out of this simple but powerful piece of gym equipment.

Let’s explore the movements and create your next favorite routine!

Front Squat with a Weight Plate

1. Stand with your feet shoulder-width apart, toes slightly turned out. 
2. Hold a weight plate with both hands by its sides, and bring it up to chest level. The plate should be held close to your chest, with your elbows pointing slightly down and out. 
3. For a more challenging exercise, you can hold the plate out in front of your body with your arms extended.
4. Tighten your core muscles to stabilize your spine and maintain an upright posture. This will help prevent rounding your back during the movement. 
5. Slowly bend at your hips and knees, lowering yourself into a squat position. Keep your chest lifted and your back straight as you descend. Your knees should track in line with your toes. 
6. Continue lowering until your thighs are parallel to the floor, or as low as you can comfortably go while maintaining proper form. 
7. Push through your heels to stand back up, keeping the weight plate close to your chest. 
8. Straighten your legs and return to the starting position without locking your knees. Maintain a steady and controlled motion throughout the exercise. 
9. Perform the desired number of repetitions, focusing on your form to avoid leaning forward or rounding your back. 
10. Keep your core braced and shoulders back throughout the movement to avoid collapsing forward. 
11. If you’re new to this exercise, start with a lighter plate to focus on form and stability before adding weight. 
12. Ensure your knees stay aligned with your feet and avoid letting them collapse inward.

Bench Press with a Weight Plate

1. Lie down flat on a bench with your feet firmly planted on the floor for stability. 
2. Hold a weight plate with both hands, gripping the sides at the 3 o’clock and 9 o’clock positions (imagine holding the plate like a steering wheel). 
3. Another grip variation is to “pinch” the plate vertically between your hands at the center of the plate.
4. Extend your arms straight up above your chest. This is your starting position. 
5. While keeping your core engaged and your back pressed against the bench, slowly bend your elbows to lower the weight plate toward your chest. 
6. As you lower, focus on keeping your elbows pointing slightly outward and maintaining control of the plate. Lower the plate until it’s just above your chest, without letting it rest on your body. 
7. Push the weight plate back up by straightening your arms, squeezing your chest muscles as you lift. 
8. Be sure to maintain a controlled motion and avoid locking your elbows at the top of the movement. 
9. Perform the desired number of repetitions, focusing on smooth and controlled motions during both the lowering and pressing phases. 
10. Keep your wrists straight to avoid straining them during the exercise. 
11. If you don’t have a bench, this exercise can also be performed lying on the floor, although your range of motion may be limited. 
12. Start with a lighter weight plate if you’re new to this exercise, and gradually increase the weight as your chest and shoulder strength improve.

Overhead Weight Plate Lunge

1. Stand with your feet hip-width apart and hold a weight plate with both hands. 
2. Lift the weight plate overhead, extending your arms fully so the plate is directly above your head. Your arms should be slightly wider than shoulder-width, and your core should be engaged to stabilize your body. 
3. Take a step forward with your right leg, keeping your back straight and your weight evenly distributed. 
4. Lower your body into a lunge by bending both knees. Your front knee should be directly above your ankle, forming a 90-degree angle, while your back knee should lower toward the floor without touching it. 
5. Throughout the movement, keep your arms extended overhead and the weight plate stable. Avoid letting the plate drift forward or backward. 
6. Press through the heel of your front foot to push yourself back to the standing position, keeping the weight plate steady overhead. 
7. Bring your feet together and prepare to lunge with the other leg. 
8. Repeat the movement with your left leg, alternating lunges for the desired number of repetitions. 
9. Maintain a strong and engaged core to help keep the weight plate stable and your upper body balanced. 
10. Keep your chest lifted and shoulders relaxed to avoid excessive strain on your neck and upper back. 
11. Start with a lighter weight plate to master the overhead position and balance, then increase weight as your stability and leg strength improve.

Weight Plate Russian Twist

1. Sit on the floor with your knees bent and your feet flat on the ground, about hip-width apart. 
2. Hold a weight plate with both hands, gripping it firmly on each side. 
3. Lean slightly back, keeping your back straight and your core engaged. Lift your feet slightly off the floor to create a “V” shape with your torso and thighs. If you’re new to the exercise or want more stability, keep your feet on the floor. 
4. Rotate your torso to the right, bringing the weight plate beside your right hip. Keep your arms extended in front of you but maintain a slight bend in your elbows to stay comfortable. 
5. As you twist, focus on moving your shoulders and upper torso rather than just your arms. This will help engage your obliques effectively. 
6. Immediately rotate your torso to the left, bringing the weight plate beside your left hip in a controlled motion. Keep your movements smooth and avoid rushing through the twists. 
7. Continue to keep your core tight and your back straight throughout the exercise. 
8. Alternate from side to side for the desired number of repetitions or a set time period. 
9. Keep your back straight and chest lifted throughout the exercise to avoid putting unnecessary pressure on your lower back. 
10. Start with a lighter weight plate if you’re new to Russian twists, and focus on mastering the twisting motion before increasing the weight. 
11. To intensify the exercise, you can increase the weight or extend your arms further away from your body.

Weight Plate Halo

1. Stand with your feet shoulder-width apart to create a stable base. 
2. Hold a weight plate with both hands at the 3 o’clock and 9 o’clock positions (imagine gripping it like a steering wheel). Keep the plate close to your body and in front of your chest. 
3. Raise the weight plate up to the level of your face, preparing to move it around your head in a circular motion. Keep a firm grip and maintain a slight bend in your elbows. 
4. Slowly move the weight plate around your head in a controlled manner, bringing it over your right shoulder, behind your head, and then over your left shoulder. 
5. Keep the movement close to your head and maintain a stable and neutral spine. Imagine drawing a circle around your head with the weight plate. 
6. Once you complete the circle, bring the weight plate back to the starting position in front of your chest. Continue the motion in one direction for the desired number of repetitions. 
7. After completing the set in one direction, switch directions and perform the same number of repetitions. 
8. Keep your core tight and shoulders relaxed throughout the exercise to maintain stability and avoid unnecessary strain. 
9. Focus on making smooth and controlled circles rather than rushing the movement. This will help improve shoulder mobility and stability. 
10. Start with a lighter weight plate to perfect your form and prevent overstraining your shoulders or neck, especially if you’re new to this exercise.

The Power of Weight Plates at AFAC Gym

Weight plates are one of the most versatile pieces of gym equipment you can incorporate into your workout routine. By thinking outside the box, you can use them to perform a wide variety of exercises that challenge your muscles in new ways, build grip strength, and provide a unique stimulus for growth. Whether you’re at AFAC gym or just working out at home, weight plates can deliver an effective full-body workout with minimal equipment. So, the next time you’re planning a training session, consider grabbing a weight plate and trying out these creative moves. With a bit of imagination, you can build strength, improve endurance, and take your fitness to the next level—all with just one simple tool.

If you’ve been searching for the perfect local gym that has plenty of weight plates for you to use, we hope you’ll stop by AFAC to take a tour of our gym and speak to our team about our affordable memberships. AFAC gym is committed to supporting your health and wellness efforts, so you’ll see the results you’re working so hard for. That’s why we were voted the best gym in Thornton, Colorado, and have hundreds of 5-star reviews.

To learn more about our top-rated gym and our incredible array of strength training and cardio equipment — as well as our unique offerings and amenities like daily group classes, cryotherapy, InBody 770 assessments, hydro massage, and our rock climbing wall and cave — we hope you will contact us or visit for a personalized tour. Our team will be happy to help you. For more information and assistance, you can also contact our gym owner, Susan, at 720-849-0245 or susan@adventurefitness.club.