Did you know that weight plates can be used to perform a variety of exercises on their own? They don’t always need to be loaded onto barbells or dumbbells in order to provide an intense workout. In this article, we have outlined just some of the more popular exercises that can be performed with these weights – we’re sure that you can use your imagination to come up with some other exercises that they would also be suitable for if required!
To perform this exercise, you will need to start with your feet should-width apart. Pick up a weight using both hands and hold it about 30cm in front of your chest, either like a steering wheel or horizontally. Now, you can perform a squat, keeping your weight through your heels. Pause when you reach the bottom and then push back up. To get the best workout, perform between 2 and 5 sets of 8 to 20 repetitions.
- Push Ups
To perform this exercise, you will need to assume the standard push up position – either on your toes or your knees, whatever you prefer. Have someone rest the weight plate on your upper back. Then, keeping your body straight, lower your chest to just off the ground. Keeping your gaze on a spot that is about 30cm in front of your fingers can help. To get the best workout, perform between 2 and 5 sets of many repetitions.
- Wood chops
To perform this exercise, you will need to hold a weight lightly in both hands. With your arms straight, move the plate to the outside of your left calf. Look forwards and stick your butt out. Then, sweep diagonally across your body, finishing above your right shoulder. Sweep back to the start. Perform between 2 and 5 sets of 8 to 12 repetitions on this side, and then switch to the other (so you finish above your left shoulder).
- Seated Twists
To perform this exercise, you will need to sit on the ground with your legs out in front and a weight plate in both hands. With a straight back, lower your torso about 30 degrees (imagine that you’re holding an apple between your chin and your chest to keep your head in position). Start with the plate about 30cm from your stomach and twist your torso to the left. Stop when your hands are near the ground, then twist to the right.
- Dead Lifts
To perform this exercise, you will need to begin by standing with a weight held out in front of you (use both hands). Soften your knees, stick your butt out and pull your shoulders back. Bow down until your torso is horizontal to the ground (you should feel a stretch through your hamstrings). Pause and rise back up to upright, keeping your gaze forward the whole time. Perform between 2 and 5 sets.
Now that you’re aware of the various exercises that can be performed using weight plates alone, you might be wondering why on earth someone would choose to do this. Some people actually find these weights easier to hold onto than dumbbells, as they offer handholds on either side, and others find that the weight is more evenly distributed. At the end of the day, it is completely up to you how you choose to use this equipment in your workouts.