Think weight plates are just accessories for barbells or dumbbells? Far from it! With a little creativity, weight plates become versatile training partners that will take your workout to the next level. In this edition of "Workout of the Week," we show you how to complete an intense full-body workout with just one or two weight plates—perfect for at home or in the gym. For this workout, we recommend the high-quality weight plates from Atletica, which fit perfectly in your hand and are available in various weight classes.
Why a weight plate workout?
Weight plates are more than just additional weights. Their compact shape allows for flexible use: as a replacement for kettlebells, as additional weight for bodyweight exercises, or as dynamic weight for functional movements. Training with weight plates promotes :
- functional strength and stability
- Coordination and balance
- Muscle building throughout the body
- Variety in everyday training
- Improve grip strength with special grip rings
Additionally, weight plates allow you to specifically strengthen your core muscles, which will improve your performance in all other sports. Unlike dumbbells or machines, weight plates force you to work more with your own body weight, which particularly activates the deep muscles.
Who is the weight plate workout suitable for?
Whether you're just starting out with strength training or already have experience, the weight plate workout can be adapted to every level. Beginners start with lighter weights and more repetitions, while advanced users focus on higher intensity , more complex exercises, and shorter rest periods. Especially for:
- Home gym athletes
- Cross-training fans
- Rehabilitation and prevention training
- People with little space for large devices
The minimalist setup also makes the workout perfect for travel or outdoor training – all you need is a weight plate and your own body .
The 30-minute training plan with weight plates
You need: 1-2 weight plates (depending on your training level), a non-slip exercise mat , possibly a balance pad
Exercise 1: Goblet Squat with Weight Plate
- Target muscle : Legs, buttocks, torso
- Execution : Hold the weight plate in front of your chest, feet shoulder-width apart, and squat deeply. Back straight, weight on your heels.
- Repetitions : 3 sets of 12 repetitions
Exercise 2: Russian Twist with Weight Plate
- Target muscle : Core, oblique abdominal muscles
- Execution : Sit on the floor, raise your legs slightly, and rotate the weight plate from side to side. Maintain body tension!
- Repetitions : 3 sets of 30 seconds each
Exercise 3: One-arm shoulder press
- Target muscle : shoulders, triceps
- Execution : Press a weight plate overhead with your arm straight, then switch.
- Repetitions : 3 sets of 10 repetitions per side
Exercise 4: Lunge with rotation
- Target muscle : Legs, glutes , core
- Execution : Hold the weight plate in front of your body and rotate your upper body forward as you lunge. Deep lunge for maximum effect.
- Repetitions : 3 sets of 8 repetitions per side
Exercise 5: Bent Over Rows with two weight plates
- Target muscle : Back, biceps
- Execution : In a forward bend position with a straight back, pull the weight plates towards your body .
- Repetitions : 3 sets of 12 repetitions
Exercise 6: Overhead Hold + Walking
- Goal : core stability, shoulder endurance
- Execution : Hold the weight plate above your head with straight arms and walk forward slowly.
- Duration : 3 rounds of 30 seconds each
Extension: Bonus exercises for more variety
Weight plate crunches
Lie on your back, hold the weight plate above your chest, and perform controlled crunches. Perfect for additional core tension.
Weight plate deadlifts one leg
Stand on one leg, hold the weight plate in both hands, and slowly bend forward. This intensively trains the back of the legs and your balance.
Tips for training design
- Warm-up : 5 minutes of easy cardio (e.g. B. Indoor bike or rope skipping)
- Rest : Rest 30–60 seconds between sets
- Frequency : Integrate into your training plan 2–3 times per week
- Progression : Slowly increase weight, increase repetitions or shorten rest periods
- Regeneration : After the workout, stretch for 5 minutes, e.g. B. with the stretching strap
This workout can be perfectly combined with other strength exercises or cardio sessions. Regularly training with weight plates builds functional strength that directly transfers to everyday movements.
Which weight plates are ideal for this workout?
Atletica weight plates offer excellent ergonomics, robust workmanship, and a sophisticated design for versatile use. Depending on the exercise, you can choose from 2.5 kg to 10 Start with 1 kg and gradually increase your weight. Models with recessed grips are particularly practical, allowing you to grip them securely and comfortably.
If you want to expand your equipment, you can also use:
- Multipress equipment for guided strength training
- Barbells for complex movements
- Power racks for maximum training variety in the home gym
Conclusion: Weight plate workout – your flexible strength training
A weight plate workout is versatile, effective, and space-saving— ideal for home, outdoors, or the gym. With the right exercises and high-quality equipment from Atletica, you can specifically train strength, stability, and mobility. Don't be fooled by the simplicity—these plates pack a punch!
