The Most Underrated Weight in the Gym and Why It Deserves More Respect

Walk into any commercial gym and you’ll see the same scene: racks of 45-pound plates, a handful of 25s, a smattering of 10s and 5s—and then, tucked in the corner, a lonely stack of 35-pound plates. They’re the middle child of the iron family: too heavy to be beginner-friendly, too light to be a true “big plate,” and just odd enough that most lifters pretend they don’t exist.

Yet these overlooked discs have a quiet utility that deserves a second look. In a recent feature for Men’s Health, strength coach and writer Paul Kita investigates why 35-pound plates persist in gyms despite their underdog status. His reporting reveals that the plate’s very quirkiness—its weight, its diameter, even its color—makes it a surprisingly practical tool for lifters who want to fine-tune their training without jumping straight to the heaviest loads.

The Case for the 35-Pound Plate

The 35-pound plate occupies a unique niche in the weightlifting ecosystem. At 1.75 times the mass of a standard 20-kilogram (44-pound) plate, it bridges the gap between the common 25-pound and 45-pound options. This intermediate weight allows lifters to make smaller, more precise jumps in resistance—especially useful for exercises where 10-pound increments feel too aggressive or where 45-pound plates would overload the movement prematurely.

Kita’s reporting highlights several scenarios where the 35-pound plate shines. For compound lifts like the deadlift or squat, adding a 35 instead of a 45 can mean the difference between a manageable challenge and an ego lift that sacrifices form. For accessory work—think Romanian deadlifts, bent-over rows, or overhead presses—the plate’s weight is often ideal for hypertrophy-focused sets where volume and control matter more than maximal load. Even in powerlifting, where 45-pound plates dominate, 35s are sometimes used in warm-up sets to avoid overloading the bar too quickly.

The plate’s physical dimensions also play a role in its utility. Most 35-pound plates are slightly thinner than their 45-pound counterparts, which means more of them can fit on a barbell sleeve. Here’s particularly useful in home gyms or crowded commercial spaces where bar space is at a premium. Some manufacturers even produce “slim” 35-pound plates specifically for this purpose, allowing lifters to load up to 300 pounds or more on a standard bar without running out of sleeve real estate.

Why Lifters Overlook Them

Despite their advantages, 35-pound plates remain underutilized. Kita’s interviews with gym owners and equipment suppliers suggest a few key reasons for their second-class status. First, there’s the psychological factor: in a culture that often equates heavier plates with progress, reaching for a 35 can feel like a step backward, even if it’s the smarter choice for the workout. “People see the 45s and think, ‘That’s where the real work happens,’” one gym manager told Kita. “The 35s just don’t have the same gravitas.”

Second, the plate’s weight isn’t a round number in either the imperial or metric systems. While 45 pounds is roughly 20 kilograms and 25 pounds is about 11 kilograms, 35 pounds (15.88 kg) doesn’t align neatly with either. This can make it harder for lifters to track progress or compare their lifts to standard training benchmarks. In a sport where precision matters, the 35-pound plate’s “in-between” status can feel like a liability rather than an asset.

Finally, there’s the issue of availability. Many gyms stock 35-pound plates in limited quantities, if at all. Equipment manufacturers often prioritize 45s and 25s in bulk orders, leaving the 35s as an afterthought. This scarcity reinforces their underdog status: if you don’t see them in use, you’re less likely to think of incorporating them into your own training.

When the 35-Pound Plate Makes Sense

For lifters willing to look past the plate’s oddball reputation, the 35-pound disc can be a valuable tool in several contexts. Here are a few scenarios where it shines:

• Progressive Overload for Beginners: New lifters often struggle with the jump from 25-pound to 45-pound plates. A 35-pound plate allows for a more gradual increase in resistance, reducing the risk of injury or form breakdown.
• Hypertrophy Work: For muscle-building sets, especially on isolation movements like lateral raises or triceps extensions, the 35-pound plate can provide the right amount of resistance without forcing lifters to use dumbbells that are too light or too heavy.
• Warm-Up Sets: Powerlifters and strength athletes often use 35-pound plates in their warm-up sets to avoid overloading the bar too quickly. This is particularly useful for bench press and squat variations, where jumping straight to 45s can feel jarring.
• Unilateral Training: Exercises like single-leg Romanian deadlifts or Bulgarian split squats often require lighter loads than their bilateral counterparts. The 35-pound plate can be the perfect middle ground for these movements.
• Home Gyms: In home setups where space and budget are limited, 35-pound plates offer a versatile middle option that can be used for both compound lifts and accessory work without requiring a full rack of 45s.

The Underrated Exercise Connection

The 35-pound plate’s story mirrors a broader trend in fitness: the value of underrated tools and movements. Just as exercises like the T-bar row or suitcase carry often get overlooked in favor of flashier alternatives, the 35-pound plate is frequently dismissed despite its practical benefits. This parallel isn’t lost on strength coaches, who often advocate for a more nuanced approach to training—one that prioritizes effectiveness over tradition.

Kita’s reporting aligns with insights from other fitness experts who emphasize the importance of “unconventional” tools in training. For example, the “10 Most Underrated Exercises to Build Resilience” (published in 2022) highlights movements like the barbell jammer and Turkish get-up, which target muscles in ways that traditional lifts often miss. Similarly, the 35-pound plate offers a way to challenge the body without relying on the same old loading patterns.

One strength coach interviewed by Kita put it simply: “The 35-pound plate is like the Swiss Army knife of the weight room. It’s not the biggest or the flashiest, but it’s the one you reach for when you need something that just works.”

How to Start Using 35-Pound Plates

If you’re curious about incorporating 35-pound plates into your training, here are a few tips to get started:

• Experiment with Loading: Try replacing a 45-pound plate with a 35 on exercises like deadlifts or squats to see how the reduced load affects your form and control. You might find that the lighter weight allows for better technique and more reps.
• Use Them for Accessory Work: Movements like bent-over rows, overhead presses, or even biceps curls can benefit from the 35-pound plate’s weight. It’s often the perfect resistance for hypertrophy-focused sets where volume matters more than maximal load.
• Pair Them with Other Plates: Combine 35-pound plates with 25s or 10s to create custom loads that suit your strength level. For example, two 35s and a 25 on each side of the bar totals 190 pounds—a manageable weight for many lifters on exercises like the bench press.
• Try Them for Unilateral Movements: Single-leg or single-arm exercises often require lighter loads than bilateral movements. The 35-pound plate can be ideal for these scenarios, allowing you to focus on balance and control without overloading the movement.
• Incorporate Them into Warm-Ups: Use 35-pound plates in your warm-up sets to gradually build up to your working weight. This can help you dial in your technique before adding heavier loads.

The Bigger Picture

The 35-pound plate’s story is a microcosm of a larger truth in fitness: progress isn’t always about going heavier. Sometimes, it’s about going smarter—using the right tools for the job, even if those tools don’t come with the same prestige as the “big plates.” In a culture that often equates strength with the heaviest loads, the 35-pound plate serves as a reminder that effectiveness doesn’t always look impressive at first glance.

As Kita notes in his Men’s Health feature, the plate’s existence challenges lifters to think critically about their training. “It’s not about how much weight you can move,” he writes. “It’s about how well you can move it.” In that sense, the 35-pound plate isn’t just a piece of equipment—it’s a metaphor for a more thoughtful, intentional approach to fitness.

So the next time you’re in the gym, take a second look at those overlooked 35s. They might just be the missing link in your training.