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10 Amazing Exercises You Can Do with 20kg Weight Plates

By Richard McKay March 20, 2023 0 comments

Are you looking to add some specific strength-training exercises to your routine? Check out these workout options you can do with 20kg weight plates.

Weightlifting is a great way to build muscle, increase strength, and improve overall fitness. When using weight plates, you can work at your pace, gradually building up to heavier weights and adapting things to suit you as you train. 



They are also super versatile and can be used on a barbell or in other workout types such as HIIT, Crossfit and interval training.  In this article we will explore different types of Weight Plate, how Weight Plates can be used to create effective workouts plus some powerful exercises you can add to your routine using 20kg weight plates.

20kg Weight Plates: What Are They?

20kg weight plates are made from steel and coated with a high density rubber or urethane typically with a 2 inch diameter for a barbell.  Often they come with a tri-grip inner feature which allows the plates to be easily gripped and handled for various different exercises but in general, they are mostly used for barbell training.

Weight plate sets typically start at 5kg and range up to 25kg with 20kg being a popular choice for many.

What Are Weight Plates Made Of?

Weight plates are usually made of steel or iron with many options that are coated with rubber or urethane to prevent them from rusting or damaging flooring. Weight plates are generally sold individually, in pairs or in weight sets. 


What Are Bumper Plates?

Bumper plates are a type of weight plate that is designed to protect the floor and barbell from damage. They are most commonly made from rubber coated steel which is high density and shock absorbent. Bumper plates are available in a range of weights, from 5 kg to 25 kg.

They are typically used in Olympic weightlifting and powerlifting competitions. Bumper plates are an essential part of any weightlifter's equipment arsenal. They enable you to train with heavier weights without damaging the floor or barbell.

Bumper plates are also easier on your joints than traditional weightlifting plates. If you are looking for a bumper plate that will last you a lifetime, look for one made from steel then coated in rubber. These materials are incredibly durable and will withstand the heaviest lifts.

The Benefits of 20kg Plates

Using 20kg plates as opposed to dumbbells for example, has a ton of benefits.


20kg bumper weight plates can be used on a barbell for carrying out standard to advanced weightlifting as well as used off the barbell in HIIT, Crossfit, and Bootcamp style workouts.  Additionally you can perform any type of workout switching up dumbbells or kettlebells with weight plates.


20kg plates are a more challenging form of lifting than dumbbells of the same weight. This adds intensity and extra resistance which helps to achieve better results.


Rubber plates are ultra durable and made to endure the most intense workouts and drops.  The hard-wearing rubber material prevents premature wear as well as damage to the equipment and subfloor.


Using 20kg weight bumper plates provides extra safety.  The rubber construction allows for shock absorption and avoids accidents or bodily injury.

Simple to Store & Maintain

20kg bumpers are easy to store and stack together without taking up alot of space. They are also low maintenance and simple to clean down after use.

Excellent Grip

Rubber bumper plates allow the user to have a good grip when holding or handling the plate. Some plates have a quad-grip which is designed for easy and comfortable handling meaning the plate does not slip and slide.  With or without a tri-grip, rubber plates allow an efficient change of plates to the barbell and have excellent purchase.

Sound Reduction

20kg rubber plates significantly reduce noise from heavy workout sessions by dampen bangs and clangs from equipment. This helps to create a more comfortable and productive training atmosphere as well as minimising sound disruption.

Strong Aesthetic

Rubber weight plates come in sleek black or bright and vibrant colour designs. Some come in flecked or cammo patterns to enhance your gym aesthetic and complement your other gym equipment pieces.

10 Types of Exercises You Can Do With 20kg Plates

Let’s look at different exercise options you can adopt into your routine with 20kg bumper weight plates:

Bench Press

The bench press is a weightlifting exercise performed by lying on a weight bench and pressing weight plates upward. The 20kg plates are held in place by bumper plates, which keep the weight from sliding off the bar. 

The total weight of the weight plates and bumper plates is called the load.

The person performing the bench press is called the lifter. The lifter may press the weight plates with one or two hands. The number of weight plates pressed during a bench press is called the reps. A set is a group of repetitions. For example, a lifter may perform ten reps with a weight of 15kg.

The number of sets and reps depends on the goals of the lifter. 

Bench pressing heavy weights can help build muscle mass and increase strength. Lifting lighter weights for more reps can help to tone muscles and improve stamina. Whether you're looking to add muscle or get fit, the bench press is a great exercise to include in your workout routine.

Standing Overhead Press

Using weight plates is a more challenging lift than dumbbells, however they can provide more stability which lets you focus fully on your form.  Try the Standing Overhead Press with 20kg weight plates.

  1. Start by standing with your feet shoulder-width apart and the plates at shoulder level, palms facing forwards.

  2. Brace your core and press the plates overhead, keeping your arms straight.

  3. Slowly lower the plates back to shoulder level and repeat.

You can also try this exercise using just one weight plate.

Seated Overhead Press

The Seated Overhead Press is a complete body exercise that will help you to gain strength in your arms, shoulders, and upper body. This exercise can be performed with either dumbbells, barbells or a single 20kg plate. To begin, sit on a bench with your back straight and your feet planted firmly on the ground.

Next, pick up the weight and hold it at shoulder level with your palms facing forward. From here, press the weight overhead and complete the movement by locking out your elbows. Return to the starting position and repeat. If you struggle to complete the full range of motion, you can lower the weight bars or dumbbells.

Standing Military Press

You must set up two bars shoulder-width apart to execute a standing military press using 20kg plates. You will then need to place the plates on the bars and grip them securely.

Once you do this, you will need to raise the bars overhead and return them to the starting position. This exercise is an excellent way to build strength and size in the shoulders, and it can be used as part of a mass-gaining or strength-building routine.

When performed correctly, it can produce excellent results. 

Bent-over Row

The bent-over row is a classic weightlifting move that works your back, arms, and core. To make a move, start by holding a weight plate in each hand with your palms facing your body. Next, bend at the hips and lower your torso until it's nearly parallel to the ground.

From here, bend your elbows and pull the weight plates up to your sides. Squeeze your shoulder blades together as you reach the top of the move, then lower the weight plates back to the starting position.

You can start this move with lighter-weight plates, but eventually, you'll want to work up to using 20kg plates. 


The deadlift is an excellent exercise for developing strength and size in the posterior chain. It is a compound movement that works the quads, hamstrings, glutes, and lower back. The deadlift can be performed with a barbell or dumbbell. For this article, we will focus on using 20kg plates.

When performing the deadlift, it is vital to maintain good form. Start by standing with your feet shoulder-width apart and your shins touching the plates. Next, bend down and grip the plates with your palms facing your thighs.

Keeping your back straight, drive through your heels and lift the plates to hip level. Pause for a moment, then lower the plates to the starting position. Repeat for 8-12 reps.

Deadlift with Partner

If you are new to lifting, it is advisable to start with lighter weights and gradually work your way up. You can also perform the deadlift with a partner; have each person hold one end of the plate while the other person performs the lift.

Going in pairs is a great way to stay safe and get assistance. Deadlifts can be performed every other day for the best results. 

Sumo Deadlift

Using weight plates is a great way to do it if you're looking to add some serious weight to your deadlift. When using weight plates, you'll want to ensure that the total weight is evenly distributed across all of the plates. Additionally, you'll want to use bumper plates rather than standard weight plates.

Bumper plates are designed to be dropped, which will help protect your flooring from damage. To perform the sumo deadlift, start by placing the weight plates evenly on the ground. Then, position yourself in between the plates with your feet shoulder-width apart.

Squat down and grab the plates, ensuring that your hands are positioned outside your legs. From here, lift the weight up by extending through your hips and knees. Once the weight is at hip level, pause and return it to the ground. Repeat this movement for the desired number of reps.


Final Thoughts

If you are looking for a new addition to your home gym that can be used for a wide range of workout types then bumper weight plates tick all the right boxes.  They are versatile, easy to incorporate into any barbell or strength training session and provide additional safety and protection.  20kg plates are a popular choice for barbell training as well as off the bar style exercises because they deliver a challenging and full-body workout that delivers powerful results.

You may also be interested in reading:-

8 Ways to use a Hex Bar in your Workouts

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