Change Plates Overview
Manufactured by Leadman Fitness, change plates are specialized small weight plates designed for making precise and incremental weight adjustments in barbell lifting. Unlike regular weight plates that come in standard sizes (such as 5kg or 10kg), change plates allow for smaller, more controlled increments, typically ranging from 0.5kg to 2.5kg (1lb to 5lbs). They are commonly used in weightlifting, powerlifting, and strength training to fine-tune the total weight on a barbell, helping athletes progressively increase their lifting capacity without jumping too drastically between weights.
When paired with Rubber Weight Plates, change plates provide a versatile and safe training experience. Rubber weight plates are often preferred in commercial gyms due to their durability and noise-reducing properties. The rubber coating absorbs the impact when plates are dropped, protecting both the floor and the barbell. Using change plates with rubber-coated weight plates further enhances the safety and longevity of the equipment, especially in high-intensity training environments.
Purpose and Function of Change Plates
Change plates serve a vital function in strength training by providing the flexibility to make gradual and specific weight adjustments. This is particularly important when an athlete wants to increase their load in small increments. For example, if a lifter is currently lifting 100kg, but they want to add weight without jumping straight to 110kg, they can use change plates to add 1 or 2.5kg at a time. These small increases allow for more controlled progress, helping to prevent overloading muscles too quickly and reducing the risk of injury.
The primary use of change plates is in conjunction with regular, larger weight plates, especially Olympic Weight Plates. Olympic weight plates are the standard for many gyms and competitive settings, with their standardized hole diameter (typically 2 inches or 50mm) designed to fit Olympic barbells. These larger plates, such as 10kg, 20kg, or 25kg, are used for heavier lifts, and change plates help fine-tune the total load without significantly altering the lifting structure. For example, a lifter may add a pair of 2.5kg change plates to a 20kg Olympic barbell and a 10kg plate on each side to achieve a total load of 50kg. This combination allows for precise adjustments, ensuring that athletes can gradually increase the weight as they progress through their workout.
Size and Weight Increments
The most defining feature of change plates is their smaller weight increments. While regular plates typically come in 2.5kg, 5kg, 10kg, or 20kg sizes, change plates allow for much smaller adjustments, which are essential for fine-tuning a workout routine. They are available in a variety of increments, such as:
- 0.5kg (1lb)
- 1kg (2.2lbs)
- 1.5kg (3.3lbs)
- 2.5kg (5lbs)
These smaller weight increments allow athletes to increase their lifting weight gradually, which can be particularly useful when progressing toward specific strength goals. In weightlifting, it is important to apply the principle of progressive overload, where the lifter gradually increases the weight over time to continuously challenge the muscles and stimulate growth. Change plates make this process more precise by offering small, manageable increments.
Material Construction of Change Plates
Change plates are typically made from steel, rubber, or a combination of both, depending on the intended use and durability requirements.
- Steel Plates: These are traditional, heavy-duty plates that offer long-lasting durability and precision. Steel change plates are often used in competitive lifting environments where minimal size and weight variation are crucial.
- Rubber-Coated Plates: Rubberized change plates are quieter when dropped and protect the floor from damage. They are also less likely to cause damage to the barbell or other equipment, making them ideal for training environments where the equipment may be subject to frequent use.
Some change plates feature anti-slip designs or locking mechanisms to ensure that they stay securely in place during a workout, adding an extra layer of safety.
Benefits of Using Change Plates
- Precise Adjustments: Change plates enable athletes to make precise adjustments to the weight they are lifting. This is particularly beneficial for lifters who are nearing their maximum weight capacity, as small adjustments are often necessary to continue making progress without risking injury.
- Prevent Plateaus: One of the biggest challenges in strength training is overcoming plateaus. By incorporating change plates into your training, you can continue to increase the load in small increments, preventing stagnation in progress.
- Suitable for All Skill Levels: Whether you’re a beginner looking to build strength gradually or an advanced lifter who needs to manage weight increases carefully, change plates provide flexibility for all levels of training.
- Versatile Use: Change plates can be used across a variety of exercises, including deadlifts, squats, bench presses, and Olympic lifts. They are also useful for adjusting the weight on other resistance machines or for use in circuit training.
- Space Efficiency: Since change plates are small, they require less storage space compared to regular-sized plates. This makes them ideal for gyms where equipment storage is limited.
Applications in Training
Change plates are most commonly found in commercial gyms, where they are used for fine-tuning weightlifting routines. They are also popular in competitive weightlifting and powerlifting, where lifters may need to adjust the load incrementally during training or competitions. Additionally, Olympic lifters use change plates to perform more advanced lifts, such as the clean and jerk or snatch, where precise weight adjustments are critical.
