Weightlifting: Understanding '3 45s on Each Side' and Its Significance

What is 3 45s on Each Side?

The term "3 45s on each side" is a common shorthand in weightlifting used to describe a specific barbell load, most frequently referring to a total weight of 315 pounds (142.9 kg) when using a standard 45-pound (20 kg) Olympic barbell.

Decoding the Terminology

Understanding the phrase "3 45s on each side" requires familiarity with standard gym nomenclature and equipment:

• "45s": This refers to 45-pound weight plates, which are typically the largest and heaviest individual plates found in most gyms. While some gyms may have 100-pound plates, 45s are the most common large denomination.
• "Each side": This indicates that the specified number of plates (in this case, three) should be loaded onto both ends (sleeves) of the barbell. Barbell exercises are almost universally performed with symmetrical loading.
• "3": This is the number of 45-pound plates to be placed on each sleeve of the barbell.

Calculating the Total Weight

To determine the total weight lifted, you must account for the plates on both sides plus the weight of the barbell itself. A standard Olympic barbell, used for compound lifts like squats, deadlifts, and bench presses, typically weighs 45 pounds (approximately 20 kilograms).

The calculation is as follows:

• Plates on one side: 3 plates * 45 pounds/plate = 135 pounds
• Plates on both sides: 135 pounds/side * 2 sides = 270 pounds
• Add the barbell weight: 270 pounds (plates) + 45 pounds (barbell) = 315 pounds

Therefore, "3 45s on each side" equates to a total of 315 pounds (142.9 kg) on the bar.

Significance in Strength Training

The 315-pound benchmark holds significant meaning within the strength training community, particularly for intermediate to advanced lifters:

• Strength Benchmark: For many, achieving a 315-pound squat, deadlift, or bench press is considered a significant milestone, signifying a high level of strength and dedication. It's often a personal goal for serious fitness enthusiasts and competitive powerlifters.
• Compound Lifts: This weight is almost exclusively associated with the "big three" compound lifts:
  • Barbell Squat: Primarily targets quadriceps, glutes, hamstrings, and core.
  • Barbell Deadlift: Engages the entire posterior chain (glutes, hamstrings, erector spinae), lats, and forearms.
  • Barbell Bench Press: Works the pectoralis major, anterior deltoids, and triceps.
• Relative Strength: While 315 pounds is an absolute number, its significance can vary based on an individual's body weight, training history, and specific strength sport goals.

Considerations Before Attempting 315 lbs

Lifting 315 pounds is a substantial feat of strength that requires careful preparation and adherence to safety protocols. Before attempting such a weight, consider the following:

• Master Proper Form: This is non-negotiable. Lifting heavy weights with poor form dramatically increases the risk of injury. Ensure you have consistently perfect technique at lighter loads before progressing.
• Progressive Overload: Strength is built gradually. Do not jump straight to 315 pounds. Systematically increase your training weight over weeks, months, or even years, allowing your body to adapt and grow stronger.
• Spotters and Safety Equipment:
  • Spotters: For bench press and squats, always have one or more competent spotters.
  • Safety Racks/Pins: When squatting, utilize a power rack or squat rack with safety pins set to an appropriate height to prevent being pinned under the bar.
  • Barbell Collars: Always secure the plates with collars to prevent them from shifting or falling off the bar during a lift.
• Equipment Check: Ensure the barbell is rated for the weight you intend to lift and that all plates are securely loaded.
• Individual Readiness: Assess your current strength levels, training age, recovery capacity, and any pre-existing injuries. Listen to your body and prioritize long-term health over chasing numbers prematurely.
• Warm-up and Cool-down: A thorough warm-up prepares your muscles and nervous system for heavy lifting, while a cool-down aids recovery.

Beyond the Number: Focus on Principles

While 315 pounds is a notable achievement, the true measure of a successful strength training journey lies not just in the numbers, but in the consistent application of sound training principles. Focus on:

• Consistency: Regular, well-structured training sessions.
• Progressive Overload: Continually challenging your muscles in a safe and systematic way.
• Proper Nutrition: Fueling your body for performance and recovery.
• Adequate Recovery: Prioritizing sleep and allowing muscles to repair and grow.
• Injury Prevention: Listening to your body, using proper form, and incorporating mobility work.

Ultimately, "3 45s on each side" represents a significant milestone in strength, but it is the disciplined journey to reach and surpass such benchmarks that truly defines a dedicated lifter.