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Weight plates are a foundational part of any top-tier home gym environment. If you compete in a strength sport such as powerlifting or Olympic lifting, they are essential for training. Even if you’re a casual lifter or beginner, you should have weight plates in your weight room because you can use different levels of resistance for various exercises to get bigger, stronger, and leaner. 

Throughout my more than two decades of training, I’ve used a wide variety of plates, including plates with handles, bumper plates, and everything in between. I know which ones are better suited for different types of training, including powerlifting, CrossFit, Olympic weightlifting, and general strength training. That’s why I created the list of best weight plates below — to help you find the right ones for your style of training.

How We Chose the Best Weight Plates

We chose the plates on this list based on a combination of first-hand experience, research, and customer reviews. Our team members have used the products below in their home or commercial gyms, and we’ve also tried nearly a dozen sets of weight plates in our Breaking Muscle testing facility. We considered different price points, types of training, and training environments to come up with the list below.

Whether you’re looking for bumper plates, cast iron weight plates, or even plates with handles, we committed the time to finding the best of the best. If we wouldn’t want them in our home gyms, we won’t recommend them for yours.

Our Top Picks for the Best Weight Plates

• Best Weight Plates Overall: REP Fitness Black Bumper Plates
• Best Budget Weight Plates: REP Fitness Old School Iron Plates
• Best Rubber Weight Plates: Rogue Echo Bumper Plates
• Best Iron Weight Plates: Bells of Steel E-Coat Machined Iron Plates
• Best Steel Weight Plates: Rogue Calibrated Steel Plates
• Best Urethane Weight Plates: Titan Urethane Bumper Plates
• Best Bumper Weight Plates: PRx Crumb Bumper Plates
• Best Weight Plates With Handles: Force USA Rubber Coated Olympic Weight Plates
• Best Olympic Plates: Eleiko IWF Weightlifting Training Plate

Best Weight Plates Overall: REP Fitness Black Bumper Plates

REP Fitness Black Bumper Plates

• Weight range: 10 to 45 pounds
• Weight tolerance: One percent
• Materials: Rubber, steel inserts
• Thickness: One to 2.8 inches

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The REP Fitness Black Bumper Plates are our top overall pick because of their durability and versatility. The rubber they are made out of can withstand a lot of use and still provide the necessary resistance for your progressive strength workouts. The rubber also allows the plates to bounce when they are dropped because it absorbs the force from the drop, helping to protect your floor from damage.

Bumper plates’ “bounciness” is often determined by a shore A durometer rating that measures the hardness of the rubber on a scale of zero to 100. The higher the score, the less likely the plates will bounce. REP hasn’t disclosed the durometer rating of the Black Bumper Plates but states that they have a low bounce, so we think it’s safe to assume that the durometer rating is somewhere between 80 and 90.

They can be used for Olympic weightlifting, CrossFit, and even beginner-level workouts. Even though the 45-pound plates are thick (2.8 inches), they’re not so thick that they take up excess space on the barbell sleeve. They also won’t take up too much room on a storage rack. (For perspective, 45-pound cast iron plates tend to be around 1.5 inches thick, while some 45-pound bumper plates can be more than three inches thick.)

You can buy REP’s Black Bumper Plates in pairs ranging from 10 to 45 pounds as well as sets ranging from 160 to 340 pounds. The white letters and numbers stand out against the black rubber, giving them a sharp aesthetic and allowing you to easily identify the plates you need.

A bonus point for these REP plates, specifically, is that the 10-pound plates are about an inch thick, whereas other brands’ 10-pound plates are around 0.8 inches. Those other brands discourage dropping a barbell loaded with only 10-pound plates because the plates can bend, which some refer to as “taco-ing.” However, you can drop the REP 10-pound plates, as their thickness makes them less prone to bending.

Best Budget Weight Plates: REP Fitness Old School Iron Plates

REP Fitness Old School Iron Plates

• Weight range: 2.5 to 45 pounds
• Weight tolerance: Three percent
• Materials: Iron
• Thickness: 0.5 to 1.5 inches

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If you want to save money or are shooting for a more hardcore look in your home gym, these REP Fitness Old School Iron Plates fit the bill nicely. The raised lips make the plates easier to hold and load onto your favorite barbell. They’re about half the thickness of bumper plates because they are made of iron, which is denser, so you can load more of them onto the bar. 

The REP Fitness Iron Plates range in weight from 2.5 to 45 pounds, and the smaller 2.5- and five-pound change plates allow you to progress more gradually if needed. This is especially helpful on lifts like the overhead press, in which many lifters struggle to make large jumps in weight.

Since the plates aren’t machined, they may have dings, chips, or other small imperfections. This shouldn’t affect their performance, however. They also may potentially collect rust over time, but they are still reliable for general fitness and strength training. Even powerlifters will get good use from them, though they aren’t ideal for CrossFit or Olympic weightlifting since they can’t be dropped. Dropping a barbell loaded with iron plates can ruin your floor, and the metal-on-metal friction can cause excess wear and tear on the barbell.

The REP Old School Iron Plates have a three-percent weight tolerance, meaning their listed weight must be within three percent of their actual weight. This is sufficient for most lifters, but if you want to ensure your weights are more precise, you may want to consider calibrated plates instead. Calibrated plates must be within one percent (or less) of their listed weight.

Best Rubber Weight Plates: Rogue Echo Bumper Plates

Rogue Fitness Echo Bumper Plates

• Weight range: 10 to 45 pounds
• Weight tolerance: One percent
• Materials: Virgin rubber, stainless steel inserts
• Thickness: 0.83 to 2.4 inches

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The Rogue Fitness Echo Bumper Plates range from $45 for 10-pound plates to 260-pound sets for less than $600. This is beneficial for lifters on a budget who want to use rubber plates for exercises such as snatches that may call for the weight to be dropped after each rep. The plates are also ideal for CrossFitters who don’t want to spend a lot of cash, as you can use them for high-rep deadlifts, power snatches, or other barbell movements in your workouts of the day (WODs).

The diameter of these plates (450 millimeters) is equivalent to the specifications set by the International Weightlifting Federation (IWF), though they aren’t the same as the plates you’d use in a competition setting. Competition bumpers are color-coded and are often thinner than training bumper plates. But competitive Olympic weightlifters can still use them in training because they are durable and have a dead bounce. According to Rogue, they have a shore A durometer of 88.

The Echo Bumper Plates are available in 10-, 15-, 25-, 35-, and 45-pound options. The 10- and 15-pound plates only come with a 90-day warranty, but the rest have a three-year warranty.

It’s important to note that the 10-pound plates can’t be dropped when used on their own. They’re only 0.8 inches thick and can bend or crack if they’re dropped. Amanda Dvorak, an editor on the Breaking Muscle team, tested the plates and noted how thin the 10-pounders were in person. You definitely don’t want to go against Rogue’s advice and drop them.

However, the rubber covering makes them suitable for indoor or outdoor workouts. We also like the contrast of white lettering and numbers against black rubber. Amanda commented on the sharpness of this aesthetic and how easy it was to pick out the weights she needed when she tested them for her workouts.

RELATED: Best Squat Racks for Small Spaces, Beginners, and More

Best Iron Weight Plates: Bells of Steel E-Coat Machined Iron Plates

Bells Of Steel E-Coat Machined Iron Weight Plates

• Weight range: 2.5 to 45 pounds
• Weight tolerance: One to three percent
• Materials: Cast iron
• Thickness: 0.5 to 1.2 inches

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We consider the Bells of Steel E-Coat Machined Iron Plates the best iron weight plates due to their high-quality craftsmanship and durability. The shiny e-coat gives them a sleek, glossy appearance and helps prevent rust. If you train in a non-climate-controlled room such as a shed or barn, this can be very important, as rust can negatively diminish the life of the plates.

Coming in at 0.5 to 1.2 inches thick, these plates are thinner than most competitor plates, which can be more than 1.5 inches thick. You’ll be able to fit more plates on the bar for heavy squats and deadlifts. They fit snugly on the barbell thanks to their 1.99-inch hole diameter (Olympic barbells have sleeves that are around two inches in diameter) and are less likely to shake or bounce while you’re moving the bar. That can help provide smoother reps while you’re performing your sets. 

The machined manufacturing process that Bells of Steel utilizes results in plates with a smoother edge that makes them more comfortable to handle. Even though the lip isn’t as deep as it is on other brands’ plates, you can still easily hold onto the plates when loading or unloading the barbell or moving them around your gym.

The plates are available in 2.5 to 45 pounds. The 2.5- to 10-pound plates have a weight tolerance of three percent, and the 25- to 45-pound plates have a weight tolerance of one percent. This means that a 10-pound plate may weigh 9.7 pounds, while a 45-pound plate may weigh 44.55 pounds.

The actual weight will be close enough to the listed weight that most casual lifters won’t notice a significant difference in their workouts. But if you’re a competitive powerlifter, you may want to consider plates with a smaller weight tolerance of 10 grams (0.002 pounds) to ensure your weights are as accurate as possible for your training.

Best Steel Weight Plates: Rogue Calibrated Steel Plates

Rogue Calibrated Steel Plates

• Weight range: 0.25 to 55 pounds
• Weight tolerance: 10 grams
• Materials: Steel 
• Thickness: 4.5 to 27 millimeters

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The Rogue Fitness Calibrated Steel Plates are made for heavy training. They’re so thin that you can use them to load up to 1,500 pounds on a traditional Olympic bar — the 55-pound plate is just 27 millimeters (one inch) thick. There aren’t many people training in a home gym that would need that much weight, but you can fit as many plates as you need on the bar with space to spare. 

Unlike rubber plates, steel plates are not meant to be dropped, so they aren’t the best choice for Olympic weightlifting. But powerlifters and strength training enthusiasts will appreciate both the color-coded plates and how precise they are. The colors represent universal standards for various weights:

• Red = 55 pounds / 25 kilograms
• Blue = 45 pounds / 20 kilograms
• Yellow = 35 pounds / 15 kilograms
• Green = 25 pounds / 10 kilograms
• White = 10 pounds / 5 kilograms
• Black = 5 pounds / 2.5 kilograms

The Rogue Calibrated Steel Plates are verified to be within 10 grams (0.002 pounds) of the number listed on the plate. If you want to have absolute confidence in the weight you’re attempting to lift, you should opt for calibrated plates like these.

The kilogram plates are approved by the International Powerlifting Federation (IPF), which is considered the top powerlifting league in the world. The pound plates are not approved because the IPF uses kilos to determine weight in competition but are made with the same specifications. Both versions have a 50.4-millimeter collar opening and range from 90 millimeters to 450 millimeters in diameter.

There is a little extra investment that comes with the IPF certification for the kilo plates and the accuracy with which these plates are manufactured. The 45-pound pair costs around $225, but non-calibrated plates of the same weight from other brands cost closer to $150. Fortunately, you can be assured that the Rogue Calibrated Steel Plates will be there for every workout you take part in for the foreseeable future.

Best Urethane Weight Plates: Titan Urethane Bumper Plates

Titan Fitness Urethane Bumper Plates

• Weight range: 10 to 55 pounds
• Weight tolerance: One percent
• Materials: Urethane, chrome-plated steel disc insert
• Thickness: 24 to 56 millimeters (0.94 to 2.2 inches)

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Urethane is a combination of rubber and plastic that is much more resistant to damage than other materials used to make plates. Urethane plates like the ones from Titan Fitness can withstand many drops, slams, and bounces that other materials may not.

The Titan Urethane Plates are very durable and would serve Olympic lifters well in training. Even though the colors are vibrant (they utilize the same color standards listed above in our review of the Rogue Calibrated Steel Plates), they have a simple look to them. Still, they do their job effectively and can withstand hundreds of drops. You can use them indoors or outdoors, and the colors shouldn’t fade, nor should the material crack or chip easily.

Furthermore, whether you buy them in pairs or in a full set, you won’t have to deal with the odor that is common with other rubber plates on the market.

They are thick, with the 55-pound plate coming in at 56 millimeters (2.2 inches), compared to steel or iron plates that often top out at about 1.5 inches thick. However, they’re still thinner than other regular bumper plates we’ve seen, which can be over three inches thick. They will take up space on the barbell, which may be a detriment to those who can squat or deadlift 400 to 500 pounds or more. However, this could also be a good thing because the weights can distribute the impact of the drop better than thinner plates.

Interestingly, even though they are supposed to have a dead bounce, Amanda Dvorak (Breaking Muscle’s Reviews Editor) didn’t find that to be the case when she tested them. She loaded a barbell with the 10-kilogram plates and noted that they rebounded pretty high when she dropped the bar from hip height. However, she didn’t test the heavier plates, and it’s possible that they have more of a dead bounce than the lighter ones since they’re thicker.

More durable gym equipment means a greater return on the investment, and that is what you’ll get with the urethane bumper plates from Titan.

RELATED: Best Weight Benches for Beginners, Small Spaces, With Racks, and More

Best Bumper Weight Plates: PRx Crumb Bumper Plates

PRx Crumb Rubber Bumper Plates

• Weight range: 10 to 45 pounds
• Weight tolerance: Unknown
• Materials: Recycled crumb rubber
• Thickness: 1.25 to 3.25 inches

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Crumb rubber plates are among the toughest on the market. They are made out of recycled rubber, which can be more durable than virgin rubber, and they shouldn’t cause significant floor damage when they are dropped. Furthermore, they will make less noise than other forms of rubber or iron plates.

The PRx Crumb Bumper Plates can be used for all levels of training in any environment. They are able to withstand numerous drops from overhead, though you shouldn’t drop a barbell loaded with only the 10- or 15-pound plates. They don’t have the thickness to support that kind of impact on their own.

The thicker plates like the 45’s will likely take up a lot of real estate on the barbell sleeve. PRx hasn’t disclosed the thickness of these plates, but other crumb bumper plates we’ve seen can be as thick as 3.9 inches. PRx’s crumb bumpers appear to be about the same thickness, which doesn’t surprise as since crumb bumper plates usually come from the same manufacturer. However, they provide a snug fit to the barbell sleeve, which will help cut down on the wear and tear of the bar.

You can get the PRx crumb bumper plates in solid black or choose color-flecked plates. They’re made with the same crumb rubber, but the color-flecked plates have little pops of color that correspond to the universal color-coding system described above.

Like all crumb bumper plates, the PRx plates are very bouncy. When Amanda Dvorak (an editor on the Breaking Muscle team) dropped a barbell loaded with the 45s from hip height, it rebounded a couple of inches above her knees. This is important to note if you don’t want your barbell to bounce uncontrollably and damage other equipment in your home gym.

Furthermore, Amanda found the plates to be slippery and difficult to handle when her hands got sweaty. She recommends toweling off your hands before handling the plates if you don’t want them to fall out of your grip.

Crumb rubber plates won’t ever be seen in a sanctioned powerlifting or Olympic weightlifting contest, but if you need big plates for a low price, crumb rubber is the way to go, and PRx has very high-quality products that you can count on for years.

Best Weight Plates With Handles: Force USA Rubber Coated Olympic Weight Plates

Force USA Rubber Coated Olympic Weight Plates

• Weight range: 2.5 to 45 pounds, 0.5 to 25 kilograms
• Weight tolerance: Unknown
• Materials: Iron with rubber coat
• Thickness: Unknown

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Force USA’s Rubber Coated Olympic Weight Plates are reliable weights and can be used for different exercises without a barbell since they have handles. For example, you can use them for lateral raises or bicep curls. The grip plates also have grooves in the handles to prevent them from slipping from your hands when loading them onto a barbell or storage rack.

They can’t be dropped on the floor like rubber bumper plates, but they would be a wonderful asset for general strength training in a garage gym setting. You can buy them in sets of four for the five- or 10-pound plates; in pairs for the 25-, 35-, or 45-pound plates; or in sets of up to 640 pounds.

The Force USA Rubber Coated Olympic Weight Plates are easy to maintain and care for. If you get chalk or dirt on them, you can simply wipe them with a damp rag and mild dish soap. They are also rust-resistant, making them an excellent option for humid garage or basement gyms. These plates can support you at the beginning of your fitness journey and provide the resistance you need as you get stronger and train harder.

RELATED: Best Trap Bars With Open Designs, Multiple Grips, and More

Best Olympic Plates: Eleiko IWF Weightlifting Training Plate

Eleiko IWF Weightlifting Training Plates

• Weight range: 10 to 25 kilograms
• Weight tolerance: 0.5 percent
• Materials: Rubber
• Thickness: 35 to 58 millimeters

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Eleiko is considered the brand for Olympic lifting, and these training bumper plates are almost identical to those used in International Weightlifting Federation (IWF) competitions. They are certified to be within 0.5 percent of the stated weight, which is among the lowest weight tolerance we’ve seen

They are easy to hold and slide onto the barbell due to their rounded edges and raised lips, and they have a minimal bounce. They can be dropped safely with minimal risk of injury to you or damage to your equipment. Because they’re made with SBR, a synthetic rubber known for its exceptional durability, you can expect them to last for years.

While the Eleiko IWF Weightlifting Training Plates can be used for bodybuilding and general fitness training, they’re a bit overkill for individuals who don’t compete in Olympic weightlifting. They don’t come in pairs, and a single plate can cost more than $400. This is nearly double the cost of competitor plates that are sold in pairs.

Furthermore, they are not available in pounds like the others on this list, as the IWF only recognizes kilograms in competition. 

Even though these plates are best for the snatch and clean and jerk, they can also be used for front squats, back squats, push presses, and plenty of other exercises. They don’t come in 2.5- or five-kilogram options, which may make progressive overload (gradual increases in weight) more challenging, but you can find other plates in those weights on Eleiko’s website.

Different Types of Weight Plates

There are various types of weight plates, and the training discipline you follow will determine which are best for you.

Rubber bumper plates are used in many commercial gyms for CrossFit and Olympic lifts. They can serve garage gym owners very well, too, because they can be dropped without the force from those drops damaging the center or outside of the plates, creating holes in the floor, or bending the barbell itself.

Rubber plates can be made from urethane, virgin rubber, or recycled crumb rubber. Crumb rubber is usually more cost-efficient but has a lower durometer rating and, therefore, a higher bounce. Urethane is durable and offers more of a dead bounce because it’s a harder material.

Cast iron or steel weights are more solid, and they are traditionally thinner. While bumper plates can be nearly four inches thick (especially if they are made of crumb rubber), iron and steel weights are usually only a couple of inches thick. That allows you to add more of them to a bar so you can train with more weight. The price point for iron plates is often lower than for rubber plates as well.

You can also find calibrated steel weight plates. They are designed to be within 0.25 percent or 10 grams of the listed weight. This is beneficial for competitive lifters who want to ensure the weights they lift in training are as accurate as possible, so they can feel more confident about their attempts during a meet.

Benefits of Weight Plates

Weight plates can almost be called an essential item on a list of must-have fitness equipment. Plates can be used on Olympic barbells or on specialty bars like trap bars to adjust the weight you’re attempting to lift, allowing you to gradually get stronger over time.

You can even use them as a training tool on their own. Plates with handles can be held and used as a form of resistance for movements such as shrugs, curls, and rows. You could also hold plates without handles with both hands to do exercises such as front raises or Russian twists.

What to Consider When Buying Weight Plates

Training Style and Goals

What training discipline you follow will help you determine the best weight plates to buy. Olympic lifters and CrossFitters should use rubber bumper plates so you can drop your barbell from overhead without causing damage to the plates, the bar, or your floor. However, powerlifters and individuals who don’t plan on dropping their weights may opt for iron or steel plates instead. Because they are thinner, you can add more of them to a barbell. 

Durability

If you know that you’ll use your weight plates often, you’ll want ones that will hold up to heavy use, such as urethane rubber plates. If you train outdoors or in a room that isn’t temperature-controlled, look for plates that can withstand hot and cold temperatures and being dropped on concrete. Crumb rubber plates won’t crack or chip easily when used on rough surfaces, but the steel inserts tend to pop out sooner because of how bouncy the plates are. This places more stress on the barbell and the plates, increasing the likelihood of the inserts popping off. Nearly any kind of bumper plate will have rust-resistance capabilities, but if you prefer metal plates, those with a powder coat or e-coat will be less susceptible to damage.

Budget

As with any other endeavor, you want to make sure your hard-earned money is being invested properly. Plates can cost anywhere from $1 per pound to as much as $5 per pound. The material and manufacturing of plates will factor in those costs.

Iron plates used to be much cheaper than bumper plates, as bumper plates have more material. However, the gap has closed within the last couple of years due to an increase in the cost of iron for the manufacturers.

Shipping and the origin of the material can also influence the price. If the materials are sourced from overseas or you live close to a particular brand, you likely won’t spend as much money.

Another thing to consider is whether you want to buy one pair of weight plates at a time or purchase a set with multiple pairs. In our experience, buying them in sets is the most cost-effective option.

It’s important to stay within a financial range you’re comfortable with, but I do suggest that investing in higher quality plates once would be better financially in the long run.

Warranty

If you’re going to part ways with your hard-earned dollars, then you want to know that you’re getting the best return on investment. If something goes wrong, then you should be able to get that money back. Most companies have solid warranties when it comes to gym equipment such as plates, dumbbells, and barbells. Check out those policies before you hit the order button.

Most bumper plates have two or three-year warranties for larger weights with smaller weights (10-15 pounds) having 90-day warranties due to how thin they can be and the likelihood they could suffer damage if dropped on their own. Consider all the above and think about your training environment so you can make the best choice possible.

Bumper Plates vs. Metal Plates

Bumper plates consist of a steel core with a thick rubber covering and are made to be dropped. Lifters consider them a safer option because there’s less risk of damage to your floor if you need to bail a lift. Because bumper plates are thicker, the weight is distributed further across the barbell and further away from your center of gravity. This can make the weight feel easier to lift.

Metal plates have been around for as long as the barbell itself and are traditionally thinner. They can be made out of cast iron or steel. You can’t drop them without the risk of damaging your floor since they don’t bounce like rubber plates. They’re also much noisier than bumper plates, and the noise can disrupt other individuals in your home.

Calibrated vs. Uncalibrated Plates

Calibrated steel or iron plates are certified to be within .25 percent or 10 grams (whichever is less) of the weight listed on the plate. Calibrated plates are used in competitions and are validated before being put on the platform. If the weight is not listed as calibrated, then it’s definitely uncalibrated, meaning it can be anywhere within one to three percent of the weight listed on the plate. A 45-pound plate, for example, may weigh anywhere from 43 to 47 pounds, and you would have to weigh it yourself to know for sure.

Calibrated plates can be a better choice for competitive powerlifters because the weights you lift will be more precise. But since they cost $0.70 or more per pound than uncalibrated plates, most home gym owners who want to save money will be just fine with non-calibrated weight plates.

Weight Range

Bumper plates typically range from 10 to 45 pounds for American weight plates or five to 25 kilograms for international plates. Steel or iron plates can go from 2.5 to 45 pounds or 1.25 to 20 kilograms. Some companies make plates as high as 55 or 100 pounds or 25 or 50 kilograms.

Final Thoughts

The weight plates are a part of the foundation for many home gym owners, and the kind you buy should be a careful decision to make. They are literally the resistance you will use to reach your personal fitness goals. Consider the type of training discipline you follow, your training environment, and your budget when choosing the plates you want to use. The right weight plates can provide the challenges you need to get better for years to come.

Best Weight Plates: Side-by-Side Comparison

Best Weight Plates Overall	Best Budget Weight Plates	Best Rubber Weight Plates	Best Iron Weight Plates	Best Steel Weight Plates	Best Urethane Weight Plates	Best Bumper Weight Plates	Best Weight Plates With Handles	Best Olympic Plates
REP Fitness Black Bumper Plates	REP Fitness Old School Iron Plates	Rogue Fitness Echo Bumper Plates	Bells Of Steel E-Coat Machined Iron Weight Plates	Rogue Calibrated Steel Plates	Titan Fitness Urethane Bumper Plates	PRx Crumb Rubber Bumper Plates	Force USA Rubber Coated Olympic Weight Plates	Eleiko IWF Weightlifting Training Plates
Description: Weight range: 10 to 45 pounds Weight tolerance: One percent Materials: Rubber, steel inserts Thickness: One to 2.8 inches	Description: Weight range: 2.5 to 45 pounds Weight tolerance: Three percent Materials: Iron Thickness: 0.5 to 1.5 inches	Description: Weight range: 10 to 45 pounds Weight tolerance: One percent Materials: Virgin rubber, stainless steel inserts Thickness: 0.83 to 2.4 inches	Description: Weight range: 2.5 to 45 pounds Weight tolerance: One to three percent Materials: Cast iron Thickness: 0.5 to 1.2 inches	Description: Weight range: 0.25 to 55 pounds Weight tolerance: 10 grams Materials: Steel  Thickness: 4.5 to 27 millimeters	Description: Weight range: 10 to 55 pounds Weight tolerance: One percent Materials: Urethane, chrome-plated steel disc insert Thickness: 24 to 56 millimeters (0.94 to 2.2 inches)	Description: Weight range: 10 to 45 pounds Weight tolerance: Unknown Materials: Recycled crumb rubber Thickness: 1.25 to 3.25 inches	Description: Weight range: 2.5 to 45 pounds, 0.5 to 25 kilograms Weight tolerance: Unknown Materials: Iron with rubber coat Thickness: Unknown	Description: Weight range: 10 to 25 kilograms Weight tolerance: 0.5 percent Materials: Rubber Thickness: 35 to 58 millimeters
Check Price	Check Price	Check Price	Check Price	Check Price	Check Price	Check Price	Check Price	Check Price

Best Weight Plates Overall

REP Fitness Black Bumper Plates

Description:

• Weight range: 10 to 45 pounds
• Weight tolerance: One percent
• Materials: Rubber, steel inserts
• Thickness: One to 2.8 inches

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Best Budget Weight Plates

REP Fitness Old School Iron Plates

Description:

• Weight range: 2.5 to 45 pounds
• Weight tolerance: Three percent
• Materials: Iron
• Thickness: 0.5 to 1.5 inches

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Best Rubber Weight Plates

Rogue Fitness Echo Bumper Plates

Description:

• Weight range: 10 to 45 pounds
• Weight tolerance: One percent
• Materials: Virgin rubber, stainless steel inserts
• Thickness: 0.83 to 2.4 inches

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Best Iron
Weight Plates

Bells Of Steel E-Coat Machined Iron Weight Plates

Description:

• Weight range: 2.5 to 45 pounds
• Weight tolerance: One to three percent
• Materials: Cast iron
• Thickness: 0.5 to 1.2 inches

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Best Steel Weight Plates

Rogue Calibrated Steel Plates

Description:

• Weight range: 0.25 to 55 pounds
• Weight tolerance: 10 grams
• Materials: Steel 
• Thickness: 4.5 to 27 millimeters

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Best Urethane Weight Plates

Titan Fitness Urethane Bumper Plates

Description:

• Weight range: 10 to 55 pounds
• Weight tolerance: One percent
• Materials: Urethane, chrome-plated steel disc insert
• Thickness: 24 to 56 millimeters (0.94 to 2.2 inches)

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Best Bumper Weight Plates

PRx Crumb Rubber Bumper Plates

Description:

• Weight range: 10 to 45 pounds
• Weight tolerance: Unknown
• Materials: Recycled crumb rubber
• Thickness: 1.25 to 3.25 inches

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Best Weight Plates With Handles

Force USA Rubber Coated Olympic Weight Plates

Description:

• Weight range: 2.5 to 45 pounds, 0.5 to 25 kilograms
• Weight tolerance: Unknown
• Materials: Iron with rubber coat
• Thickness: Unknown

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Best Olympic
Plates

Eleiko IWF Weightlifting Training Plates

Description:

• Weight range: 10 to 25 kilograms
• Weight tolerance: 0.5 percent
• Materials: Rubber
• Thickness: 35 to 58 millimeters

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FAQs

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In November of 2022, at the World Natural Bodybuilding Federation (WNBF) World Championships, Chris Elkins scored arguably the highest accolade of his bodybuilding career when he captured a world title in the Men’s Physique division.

Elkins, who turned pro as a natural bodybuilder (Men’s Open division) in 2015 before earning a Men’s Physique pro title in 2019, has been a competitor for 10 years and shows no signs of slowing down.

He is currently prepping for two upcoming contests — the 2023 WNBF Pro Universe, taking place on Sept. 23 in White Plains, NY and the 2023 WNBF KAGED World Championships set for Nov. 18-19 in Seattle, WA. Elkins provided some training insights with a video posted to his YouTube channel on Sept. 5, 2023, detailing a glute and hamstring-focused workout while also featuring his go-to method for training abs.

The WNBF, the organization in which Elkins has competed for more than eight years, prides itself on being one of the most stringently drug-tested bodybuilding federations — incorporating polygraph testing as well as in-contest and offseason drug testing. Their goal is encourage natural competition without the assistance of performance enhancing drugs, including anabolic steroids.

At the time of the video’s filming, Elkins was roughly three weeks out from the WNBF Pro Universe contest and stated that his current condition was already set for presentation. For context regarding his overall physique, he has previously stated that he is 5-feet, 6-inches tall.

“This morning, I weighed in at 154.1 [pounds/69.9 kilograms], which is a little bit surprising because last year for the first show [2022 WNBF Pro Universe], I got down to 148 [pounds/67.1 kilograms]. Some of my friends are saying that they don’t think I’ll even need to get under 150. I know by Worlds, I’ll probably be close to 148, but last year I got down to 143 … but I do feel I look the best I’ve ever looked and I’m really excited.”

Before leaving for the workout, the 39-year old Elkins mixed up an intra-workout formula containing BCAAs, as well as creatine. Due to the time of day, he opted to avoid any pre-workout stimulants.

He then walked to the gym for his training session, where he planned to target his posterior chain — glutes and hamstrings — paired with some abdominal work. He was joined by his girlfriend/training partner, as well as his 11-year old son (who was briefly shown performing a back workout of his own).

Barbell Hip Thrust

Elkins began his workout with the barbell hip thrust, an efficient glute-focused exercise. He was shown performing three sets for eight to 12 reps, but the specific weight wasn’t provided. Elkins made sure to set his feet in a position that allowed his thighs to be parallel to the ground in the top position, with a 90-degree knee angle for optimal stability and muscle recruitment.

Lying Leg Curl

Moving into the second exercise, Elkins complained of low energy and lightheadedness due to having eaten only 1,000 calories during the day, including just 68 grams of carbohydrates. Still, the champion bodybuilder progressed to training his hamstrings with lying leg curls. Elkins was shown on video performing one set of 10 reps, but didn’t clarify if that was the entirety of the leg curls.

Single-Leg Glute Press

Elkins proceeded to a unique leg exercise — a single-leg glute press, performing a “back kick”-style movement to recruit his glutes and hamstrings. He performed one set of 10 reps on camera, previously noting that his glutes were “already done” with the movement.

Elkins then moved into the ab training portion of the workout. He explained that he’d been “lazy” in neglecting direct ab training throughout contest prep, relying on his strong genetics to carry him through. Still, he targeted them with an intense superset of paired exercises on a decline bench without additional resistance.

Decline Crunch

Elkins hooked his feet into the support pads and reclined his upper body fully onto the bench. He performed 12 slow and steady repetitions using a full range of motion, moving from flat on the bench to completely crunched forward, before switching immediately to the next exercise.

Reverse Crunch on Decline Bench

Elkins inverted his body position, grabbing the leg support handle with both hands and extending his legs straight. He again used a full range of motion for the reverse crunch, bringing his legs from floor-level to above his head, while raising his hips nearly above his shoulders. He completed nine repetitions before ending the set. He didn’t detail how many total sets were performed, but the Men’s Physique champion did offer some ab training advice.

“The key on these decline sit-ups is a full stretch at the bottom. You’re getting spinal flexion because that’s what works the rectus abdominis [ab muscle]. This is my favorite ab superset because it works the entire abs from top to bottom. This one [decline crunch] you’re getting more focused on the top, you’re getting both a contraction and stretch. And then on the reverse crunches, you’re getting a great lower ab workout and you’re really controlling that negative [lowering or stretching phase]. All about that spinal flexion.”

With a pair on contests on the horizon, Elkins’ short-term plan seems in place — earning more pro victories to further cement his legacy. A win at the 2023 Pro Universe would be his third consecutive time capturing that Men’s Physique title, while wining the 2023 World Championships would be a repeat of his 2022 performance.

Featured Image: @chris_elkins / Instagram

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Bodybuilder Samson Dauda started the 2023 competitive season with his first professional win, capturing the 2023 Arnold Classic title in March. That victory secured his qualification to compete in the 2023 Mr. Olympia contest taking place in Orlando, FL the weekend of Nov 2-5.

The ’23 Olympia will be Dauda’s second appearance at the sport’s tentpole contest, having placed sixth in his 2022 debut. Based on a video Dauda posted to his YouTube channel on Sept. 6, 2023, he’s dialing in every detail to capitalize on the upcoming competition. Dauda took the time to explain a full day of his nutrition as the contest looms.

Dauda introduced the video, stating the he woke up shortly before filming and had already completed a 15-minute cardio workout. He was looking forward to a breakfast to boost his energy and mood.

Meal 1

• 100 grams (two-thirds cup) oats, one scoop whey protein powder, and water
• Five whole eggs

Dauda began his day drinking a hearty protein shake while eating a plate of scrambled eggs. He clarified that he eats similar foods during both his offseason and contest prep diets, but reduces the portion size as contests approach. This will naturally reduce his overall calorie intake. In the offseason, Dauda explained that he also has protein shakes between meals for additional calories.

Meal 2

• 250 grams (one cup) baked sweet potato
• 200 grams (seven ounces) steak

While getting the meal onto his plate, Dauda explained that he cooks multiple portions in advance and freezes them for convenience. That allows him to simply defrost and heat his necessary food with minimal prep time. This sweet potato and steak meal was one example of a “heat and eat” meal.

Meal 3 — Pre-Workout Meal

• 250 grams (one cup) spaghetti
• 180 grams (6.3 ounces) 95% lean ground beef

As he prepared for a leg workout, Dauda fueled up with a solid food meal while preparing two shakes to take to the gym — one intended to maximize the muscular pump during the session and another to replenish his exhausted muscles immediately afterward.

Dauda clarified that his personal preference was to eat his pre-training meal as close to the workout as possible, occasionally eating at the gym’s reception counter right before training. While other lifters more commonly leave time to digest before attacking an intense training session, the Arnold champ and Olympia contender has clearly found a formula that works for himself.

During Training

• One scoop pre-workout mix
• One scoop intra-workout mix (powdered carbohydrates and BCAAs)

Post-Workout Shake

• Two scoops whey protein powder, one scoop cyclic dextrin (powdered carbohydrates)
• One banana

The workout was shown in a montage without providing the exact sets and reps performed. Dauda was shown completing a variety of leg curls, supersets of hack squats and leg extensions, and Smith machine squats.

Meal 4

• Two cups white rice
• 250 grams (8.8 ounces) grilled chicken breast
• Vegetables

After returning from the gym, Dauda heated his next solid meal. Again, he relied on the convenience of reheating previously cooked foods — rice and chicken — this time adding an unmeasured but ample side of vegetables. Dauda said he was looking forward to eating this post-workout meal quickly so he could then take a nap, which he said was essential for muscle growth.

“That’s how you grow, baby. Train, eat, sleep, train again. Recovery means growth and, as we’ve all seen, I grow in prep. As long as you’re breaking down muscle and muscle’s recovering, it’s growing. Simple trick for you all. Don’t believe that, just because you’re prepping, it means you can’t grow muscle.”

Meal 5

• One and a half cups white rice
• 250 grams (8.8 ounces) grilled chicken breast

For his next feeding, Dauda repeated his previous meal with slight adjustments. He decreased the rice to reduce his carbohydrates, reasoning that they’re not as necessary since he’s further removed from the workout. He also omitted the vegetable because, as he frankly admitted, he ran out.

Meal 6

• 180 grams (6.4 ounces) salmon

Dauda ended his day with a simple meal of salmon. He took the opportunity to cook several pieces as once, prepping in bulk for the coming days, before eating one piece immediately.

Before Dauda can claim the title of Mr. Olympia, he’ll have to battle on stage against defending champion Hadi Choopan, 2022 runner-up Derek Lunsford, and a lineup of formidable competitors. If he continues improving on the size, shape, and symmetry he presented at the Arnold Classic, Dauda could make the contest a tight race.

Featured Image: SAMSON DAUDA / YouTube

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In 2021, Lucy Underdown set a record by becoming the first woman to deadlift 300 kilograms (661.4 pounds) in a contest setting. Over the following years, she proceeded to make her mark in strongwoman contests, including multiple podium placings in the UK’s Strongest Woman competition (2021-2023) and a victory at the 2023 Official Strongman Games (OSG) European Championship to become Europe’s Strongest Woman.

Her latest record-setting performance during the 2023 World Deadlift Championships (WDC) should have been no surprise to anyone following her trajectory in the strength sport. Underdown became the first woman to deadlift 318 kilograms (700 pounds).

The World Deadlift Championships took place as an adjunct competition during the 2023 Giants Live World Open (GLWO). While some athletes only participated in the WDC, athletes in both contests performed the deadlift in progressively heavier rounds and scores from the WDC-only competitors did not affect athlete rankings in the GLWO.

Underdown completed the deadlift using only a pair of lifting straps for support. While a lifting suit was allowed under strongman rules, she opted against using one and relied on her own pulling power.

With her latest World Record, Underdown broke her own deadlift record of 305 kilograms (672 pounds) set during the 2023 UK’s Strongest Woman contest in May. The 318-kilogram (700-pound) deadlift is officially the heaviest deadlift pulled in competition by a female strength athlete in either strongwoman or powerlifting.

While competitive powerlifters are not allowed to use lifting straps, the heaviest deadlift in a suit belongs to Becca Swanson who pulled 314.9 kilograms (694.4 pounds) during the 2005 World Powerlifting Congress (WPC) WPO European Semi Finals.

The Rest of the Competition

Aside from Underdown’s continued deadlifting dominance, the WDC and GLWO delivered on other fronts. In the men’s deadlift competition, Graham Hicks came out victorious with a massive 470-kilogram (1,036.1-pound) pull.

Hicks’ winning deadlift didn’t set a World Record or capture the Giants Live standing offer of $50,000 to anyone completing a 505-kilogram (1,113.3-pound) deadlift. However, his performance still bested fellow strongmen including 2022 WDC champion Rauno Heinla and Ivan Makarov — both of whom peaked at 455 kilograms (1,003.1 pounds) during the competition.

The primary contest — the 2023 Giants Live World Open — was won by Evan “T-Rex” Singleton. It was his second GLWO title, having previously won in 2021. It is also his second contest win of the 2023 competitive season, adding to his victory at the 2023 Giants Live Strongman Classic in July.

Underdown’s Next Step

After claiming yet another record, Underdown hasn’t officially announced her next competitive plans. However, in a recap posted to her Instagram following the contest, Underdown made it clear she’s not taking her continued excellence lightly.

“I started this journey [five] years ago and I never thought I’d get this far! But I’ve got much more to give! … I’m strong. I’ve always been strong and I work really [expletive] hard! I love this sport and I can’t wait to help pave the way for the women!!”

Featured Image: @lucyunders_strongwoman / Instagram

The post Lucy Underdown Breaks Record at 2023 World Deadlift Championships as First Woman to Deadlift 318 Kilograms (700 Pounds) appeared first on Breaking Muscle.

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Whether you’re aiming to sculpt your physique, enhance athletic performance, or simply get through daily challenges a little bit easier, resistance training has been shown to be the key to a more fit life. (1) “Resistance training”, however, is a broad term for many different ways to strengthen your muscles.

Most people gravitate toward lifting free weights — barbells or dumbbells. However, there are other forms of resistance training that can elicit similar, sometimes even more beneficial, results. One of the most common alternatives, found both in commercial gyms and as a convenient addition to home workouts, is training with resistance bands. 

In the big picture, free weights (which includes barbells and dumbbells) offer a straightforward load — a 100-pound barbell offers 100 pounds of resistance. Resistance bands provide dynamic tension and present a more significant challenge as the band is stretched into a longer position.

Understanding how and when to choose the right tool for the right job is vital for creating an optimal workout that will get you closer to your goals. Free weights and resistance bands might seem to be worlds apart, but once you acknowledge their similarities and differences, you will have a better idea about how to implement them into your workout to take your fitness to the next level.

In this article, we will elaborate on the debate of “free weights versus resistance bands,” explore their differences and similarities, and figure out the best times to use these modes of resistance training for better results.

Free Weights vs. Resistance Bands

• Equipment Differences
• Equipment Similarities
• How and When to Use Free Weights
• How and When to Use Resistance Bands
• Choosing the Right Source of Resistance

Differences Between Free Weights and Resistance Bands

The differences between free weights and resistance bands seem noticeable at first glance. However, there are some less obvious differences to be aware of before incorporating free weights or resistance bands into your workout routine. Each modality has its unique advantages, and knowing how to leverage them effectively can help you achieve a well-rounded fitness regimen.

Source of Resistance

One of the biggest differences between free weights and resistance bands is the source of resistance. Free weights rely on moving against the force of gravity to challenge a lifter’s raw strength. The actual weight of the equipment itself is what is used to provide resistance for each exercise.

This also means resistance remains consistent throughout the movement, and only your position of leverage and the direction of the weight will significantly alter the feel of resistance. It’s one reason why squats feel more difficult in the bottom and relatively easier as you approach a standing position.

When using resistance bands, the source of resistance comes through the use of a pliable band, commonly made from latex or rubber. The elasticity of the band means that, as you increase the band’s length, tension is increased which provides a more challenging and “heavier” stimulus.

This varied resistance — with more challenge at the end range of motion and relatively less challenge in shorter positions — can be very useful for lifters who may have an injury or those want to train a specific aspect of the exercise. The resistance profile can allow you to recruit or emphasize muscles during certain ranges of motion within a specific exercise.

Stabilization Requirement

Working with free weights requires a higher degree of stabilization, as the weights are not connected to a fixed point. This relative freedom of movement engages additional muscles to maintain balance and control throughout the exercise. This would be an advantage for those who are looking to recruit more muscle groups and want to also improve their functional strength, such an athlete that requires total-body stability. 

Resistance bands provide built-in stabilization due to their attachment points — bands are typically anchored to a fixed object which allows you to pull or push the bands’ handles. This can be advantageous for individuals looking to isolate specific muscle groups without focusing as much on stability.

In certain situations, a high degree of stabilization is not desired, as an athlete might want to perform an easier exercise variation to focus on the target muscle without worrying about other variables such as the muscular coordination needed to control a barbell or dumbbell.

Joint Stress

Depending on the exercise, free weights can exert more stress on joints due to the constant pull of gravity on the levers of the body. Stress doesn’t have to be bad, though. You want to achieve a level of stress on the joints of the body to create fatigue for growing muscle. You can perform variations of exercises, such as pressing on a flat, incline, or decline angle to adjust this stress.

In other instances, some populations might not be able to handle higher levels of stress during a particular movement. Resistance bands provide a smoother resistance curve that can reduce joint stress at the start of the movement and gradually increase stress as the band stretches. This can potentially make an exercise more joint-friendly for certain individuals who might be recovering from an injury or have limited mobility.

Portability and Convenience

When discussing portability, free weights (especially barbells) are known to be heavier and space-consuming pieces of equipment. Free weights can be bulky and require dedicated storage space. They are less portable, making them more suitable for gym environments or home setups with designated workout areas.

Resistance bands are highly portable and take up minimal space, making them ideal for home workouts with limited space, travel, and on-the-go training. They offer a versatile training option that can be easily adapted to different environments. Bands are also great for trainers who work with larger groups or “boot camps.”

Similarities Between Free Weights and Resistance Bands

For all of their significant differences, there are plenty of similarities between bands and free weights. Knowing where their benefits overlap can allow you to understand which form of resistance training would be compatible for your goals and needs.

Principle of Overloading Strength

Whether you use free weights or resistance bands, both forms of resistance training provide an opportunity to overload your body for building both size and strength. Free weights and resistance bands create tension in different ways, however, they both still provide muscular tension. This tension is what challenges your various muscle groups to create movement through exercise.

The more resistance you add, the more size and strength will grow. You can progressively increase this resistance with both methods, whether it’s adding a 10-pound plate onto each side of a barbell or advancing from a “moderate” resistance band to a thicker, heavy-duty resistance band.

Muscle Engagement

Both free weights and resistance bands engage muscle groups to meet the demands of the exercise — performing a movement under tension. To provide context, consider a biceps curl. Whether you do a biceps curl with a band or with pair of dumbbells, both exercises build tension within your biceps muscle to build size and strength.

Even though free weights and resistance bands might recruit and target your biceps muscle slightly differently, your biceps is fully engaged and will benefit from the training stimulus.

Versatility in Exercise Options

Both free weights and resistance bands offer the opportunity to mimic similar exercises through different types of resistance. As mentioned earlier, you can do a biceps curl with resistance bands or dumbbells. Both exercises are a variation of the biceps curl and will fully recruit your biceps muscles.

This idea proves that whether you have a dumbbell, a barbell or a resistance band, you should be able to mimic a wide range of exercise options that can target various muscle groups. This versatility allows you to design comprehensive workout routines that cater to your fitness goals without being necessarily limited by your equipment.

The Most Effective Times to Use Free Weights

Throughout this article, we have discussed the general similarities and differences of using free weights and bands for resistance training. Now it’s time to discuss when to choose one training implement over the other.

Building Raw Strength

Free weights are particularly effective for building raw strength and muscle mass due to the constant force of gravity. They offer a greater potential for overloading the muscle, making them an ideal source of strength training.

This is especially true as free weights allow the lifter to perform compound movements like squats, deadlifts, and bench presses that challenge multiple muscle groups simultaneously. While similar exercise can be performed with resistance bands, the maximum potential overload is superior with free weights. Few, if any, resistance bands will safely provide several hundred pounds of resistance, while a barbell can tolerate that load with plenty of room to spare.

Functional Stabilization

Free weight exercises require greater stabilization efforts from muscles and the core due to their lack of fixed attachment points. This makes them excellent for improving overall stability and coordination, which is essential for activities that demand functional strength.

This idea of building total-body stability could be beneficial to traditional athletes and for those who need to improve their fitness for daily living, such as older individuals or those who are recovering from injury. (2)

Mimicking Real-World Activities

Free weights can allow you to closely mimic real-world movements where you lift, carry, and manipulate objects with varying weights. For example, dumbbells allow you to perform farmer’s walks and other loaded carries. If your goal is to enhance performance in sports or everyday tasks, free weights can help translate your strength gains more directly.

Maximizing Muscle Activation

Some exercises, like the bench press and overhead press, allow for a longer range of motion and muscle activation when using free weights compared to bands. The ability to control the weights in all planes of movement can lead to more complete muscle development compared to resistance bands, which might be limited to certain ranges of motion due to relatively lower resistance found in certain parts of the movement.

The Most Effective Times to Use Resistance Bands

It’s true that many people who perform resistance training typically gravitate toward free weights. However, the use of resistance bands can provide a unique approach that could be very accommodating for specific populations. Bands are a versatile choice for those who need to train under unique conditions, which may require getting creative.

Joint-Friendly Workouts

Resistance bands provide a lower impact on joints compared to free weights. If you’re recovering from an injury, dealing with joint discomfort, or focusing on joint mobility, resistance bands offer a relatively gentler form of resistance that minimizes stress on your joints without compromising muscular stress.

Variable Tension Within Range of Motion

Resistance bands offer variable resistance that changes based on the stretch of the band. Arguably, this matches the natural strength curve of muscles, providing greater tension where your muscles are strongest and less tension where they’re weakest. This can lead to a safer approach on movement if that specific stimulus is provided. 

Isolation for Rehabilitation

Resistance bands are excellent for isolating and activating specific muscle groups. This is due to the fact that the resistance bands start off lighter, and build in tension with the stretch of the band.

When using a resistance band for rehab exercises, you can anchor and perform movement strategically to help activate targeted muscle groups in specific positions that might be more beneficial for someone with an injury.

An example of this could be doing internal and external shoulder rotations. The more you rotate the shoulder joint, the harder it becomes. This means the band is light at the beginning of rotation, which would be the shoulder’s weakest position, and resistance increases as the shoulder moves through the range of motion.

Travel-Friendly and Versatile

If you’re often on the go or don’t have access to a full gym, resistance bands are an efficient way to stick to a training routine. They are highly portable and take up minimal space. Bands can provide a challenging workout anywhere, making them a convenient option for maintaining your fitness routine while traveling or in limited spaces.

Which Source of Resistance is for You?

Choosing between free weights and resistance bands depends on your fitness goals and overall circumstances. Free weights are excellent for building sheer strength through heavy loading, making them ideal for compound movements like squats and bench presses.

On the other hand, resistance bands are joint-friendly and provide variable tension that matches natural strength curves, aiding in balanced muscle activation and isolation exercises for smaller stabilizing muscles. They are great for rehabilitation, “prehabilitation,” and on-the-go workouts due to their portability and versatility.

Learning the pros and cons of each of these forms of resistance training will help you integrate one, or both, into your routine. This can create a comprehensive approach that addresses your strength and adaptability by offering a well-rounded fitness regimen tailored to your needs.

References

1. Westcott W. L. (2012). Resistance training is medicine: effects of strength training on health. Current sports medicine reports, 11(4), 209–216. https://doi.org/10.1249/JSR.0b013e31825dabb8
2. Mayer, F., Scharhag-Rosenberger, F., Carlsohn, A., Cassel, M., Müller, S., & Scharhag, J. (2011). The intensity and effects of strength training in the elderly. Deutsches Arzteblatt international, 108(21), 359–364. https://doi.org/10.3238/arztebl.2011.0359

Featured Image: InnerVisionPRO/ Shutterstock

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Winning the 2023 Tampa Pro in early August earned Hunter Labrada a qualification to compete in the 2023 Mr. Olympia contest, taking place in Orlando, FL on Nov. 2-5, 2023. It will be Labrada’s fourth appearance at bodybuilding’s pinnacle contest, where he looks to improve on his seventh place result from the 2022 Olympia and potentially pass his best-yet showing of fourth place in 2021. He placed a respectable eighth at his Olympia debut in 2020.

As he builds to a peak performance, Labrada shared a YouTube video of a push workout he performed just days after his runner-up finish to Chinedu “Andrew Jacked” Obiekea at the 2023 Texas Pro in mid-August.

While using a foam roller to prepare for training, Labrada shared that this was his first workout at his home gym following the Texas Pro. He has had a chance to eat more meals and expressed he was feeling good going into this session.

Seated Cable Chest Press

Labrada started the session with a high-tension chest exercise. He explained that the setup for this chest press called for a dual-cable system and an upright bench. While the setup takes time and requires a skilled partner to help get the cable handles into position, Labrada explained why the reward is worth the effort.

“We get something that has great tension throughout, there’s no drop-off in tension. I really love this exercise from the standpoint that, it really accentuates the fact that we’re trying to get that elbow as far away as possible [from the chest] and then getting it across out body as much as possible. Really thinking about finishing biceps to pec.”

Labrada and his training partner both performed multiple sets, but the exact reps or weight weren’t shared.

Incline Chest Press Machine

The second exercise of the day was a chest press machine that focused on the upper pecs. The machine had two handles on each side. Labrada explained he normally used the neutral-grip handle, which emphasizes more triceps but decreases strain on the shoulder joint. However, he chose to use the horizontal handles during this workout to train his chest from different angles. Labrada had a slow and calculated speed with his reps to maximize tension. His spotter help him complete forced reps after he reached failure.

After a heavier set with a total of 10 45-pound plates loaded onto the machine, they reduced the weight by two plates for a second set. After two working sets each, Labrada and his partner moved on.

Pec Deck

The third and final chest-focused movement was a chest flye in the form of the pec-deck to isolate the pecs. Labrada didn’t do much talking at this point in the video, but he could be seen getting a deep stretch at the bottom while focusing on contracting his pecs as hard as he could at the top. He ended his second working set by reducing the weight for a drop set, and he went to failure one last time before moving on.

Seated Overhead Machine Press

The first shoulder exercise of this workout was a seated machine press. Once he couldn’t perform more reps on his own, his spotter assisted by helping to raise the weight. Labrada then performed the negative (lowering) portion of the reps on his own.

This same format was used on his second set. His reps were performed a little faster the second time around, but he was clearly doing his best to eliminate momentum throughout the set.

Lateral Raise Machine

The second delt movement was a seated lateral raise machine. Labrada opted to keep his arms straight and not hold the attached handles, so his side delts had to take on the entire load. After his first set, he made a weight adjustment for his second set.

He kept his chest firmly against the support pad so he couldn’t swing to create momentum throughout the set. He followed his standard set with partial reps to maximize the pump. Once he could no longer perform partials, he ended the set.

Single-Arm Triceps Pushdown

Labrada started his triceps work with a pushdown, holding a cable with a loop attachment in each hand and performing extensions across his body in an “X” manner. After one set, he changed to a single-arm movement, saying his elbows were “a little angry” at this point in the workout.

From set to set, he slightly changed the position of his hand and arm to feel the triceps working differently. As he approached failure, he spotted himself with his non-working arm. He also performed a variety of ab exercises between sets.

Dips

Labrada’s session concluded with dips. This was the only non-machine exercise he performed in this routine, outside of the brief ab training during the previous exercise. The workout was concluded after three working sets. Labrada used only his body weight, but explained that he previously incorporated much heavier weights.

“I used to dip every single push workout, and I could do sets of 10 with 135 pounds [61.2 kilograms] hanging off me. I had three plates hanging off me. When I was training-training triceps, I would do a lot of dips regularly and a lot of close-grip bench press regularly. I would close-grip 315 [pounds/142.9 kilograms] for 20 [reps] three years ago.”

After the training, the second-generation bodybuilder — son of bodybuilding superstar Lee Labrada who, himself, was twice the runner-up to eight-time Mr. Olympia Lee Haney — performed a series of poses to showcase his post-contest physique.

Labrada didn’t share all the details of his workout, but you can try a sample version for yourself by following the guide below.

Push Day: Chest/Shoulder/Triceps Workout

• Seated Cable Chest Press — 3 x 10-12 
• Incline Chest Press Machine — 2 x 10-12 
• Pec-Deck — 2 x 12 (add one drop set to final set)
• Seated Overhead Machine Press — 2 x 10-12 (add negative-only reps to final set)
• Lateral Raise Machine — 2 x 12-15 (end each set with partial reps)
• Single-Arm Triceps Pushdown — 3 x 12-15 per arm
• Dips — 3 sets to failure (using body weight only)

Labrada will look to challenge the reigning Mr. Olympia, Hadi Choopan, and other contenders in the upcoming contest. Ideally, he will look to place no worse than fifth in the 2023 contest because that will automatically qualify him for the 2024 Mr. Olympia, should he not win the contest outright.

Featured Image: Hunter Labrada on YouTube

The post Hunter Labrada Targets Chest, Shoulders, and Triceps During “Push” Workout in 2023 Mr. Olympia Prep appeared first on Breaking Muscle.

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Research of the Week

Predictions of drug free type 2 diabetes remission.

Low-carb wins (again) in type 2 diabetes.

Are 12% of the population responsible for 50% of the beef consumption?

Acrolein triggers insulin resistance.

Seasonal allergies and accidents.

New Primal Kitchen Podcasts

Primal Kitchen Podcast: Chef and Entrepreneur Camilla Marcus Champions Great Taste with Less Waste

Primal Health Coach Radio: Michelle Leotta

Media, Schmedia

Drug use among adults reaches all-time high.

Interesting Blog Posts

A cautionary take on sweeteners.

Early use of carnivore for diabetes.

Social Notes

The anti-quantified self.

Everything Else

Too much safety is dangerous and boring.

Prehistoric bird returns to New Zealand.

What increases morale?

Things I’m Up to and Interested In

Interesting: Can evolution be reversed?

Great video: Common lies about keto.

Reminder: Keep marijuana edibles away from kids.

Once again: We know very little about the microbiome.

Do you agree?: Men who are frequent social media posters are seen as less manly.

Question I’m Asking

What prehistoric animal would you like to come back?

Recipe Corner

• Sheet pan eggs.
• Sashimi de atún.

Time Capsule

One year ago (Aug 26 – Sep 1)

• What is the Protein-Sparing Modified Fast Diet?—What is it?
• 6 Functional Exercises to Improve Balance and Stability—Stop falling.

Comment of the Week

“‘Icing promotes muscle regeneration after light injury.’
Ohhh, you mean applying ice.
Sigh.
Burst my dream.“

-Ha, sorry to disappoint.

The post New and Noteworthy: What I Read This Week—Edition 236 appeared first on Mark’s Daily Apple.

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Whether you’re setting up your own home gym or simply trying to figure out where to settle in for your next exercise at the neighborhood fitness center, you’ll likely be confronted with the choice between a squat stand and a power rack.

Squat stands consist of two simple metal uprights to support a barbell — they are more compact and significantly lighter than power racks. A power rack, sometimes referred to as a squat rack, will typically have four to six metal uprights and offer more exercise options and accessories than a pair of squat stands.

While these two pieces of equipment are often used interchangeably, differences in their characteristics and intended usages are worth consideration. This article will help you make the most out of your home gym budget or your commercial gym workout by guiding you to the most appropriate and safest piece of equipment for your specific needs.

Squat Stand vs. Power Rack

• Equipment Differences
• Equipment Similarities
• How to Use Squat Stands
• How to Use a Power Rack
• When to Choose the Right Piece of Equipment

Differences Between Squat Stands and Power Racks

At first glance, squat stands and power racks differ substantially in physical size — squat stands are smaller and power racks are bigger. Comparison done and dusted, right? Nope, not so fast. Differences in safety features, mobility, stability,potential exercises, and accessories are worthy of consideration.

Safety Features

A spotter is a trained and capable individual whose primary task is to ensure the safety of the lifter by assisting when necessary. One or more spotters are recommended for traditional strength training exercises when a barbell is held on the back or front of the body, when weight is lifted overhead, or when a weight travels over the face. (1) Under these guidelines, many common barbell exercises require the presence of a spotter — back squat, front squat, overhead press, bench press, incline press, and more. 

No one wants to get pinned under a barbell, asphyxiate with a bar atop their windpipe, or catch a barbell to the face. Albeit unlikely, serious injuries or even death could occur if you train without appropriate safety precautions. But if you train alone or at home, you might not always have a trained spotter available. Now what?

Fortunately, a power rack, when properly set up and appropriately used, provides safety pins/pipes, arms, or straps that “catch” the barbell in the event of a failed lift. (2) Traditional squat stands, on the other hand, do not offer safety arms — even among squat stands that offer safety arms, the stability of the stands varies widely across designs and manufacturers.

Some heavy-duty squat stands with safety arms are appropriate to handle the failed lifts of all but the strongest lifters, while lighter and smaller squat stands with safety arms might not be trusted. Altogether, lifters who train alone might benefit from the safety features of a power rack. 

Mobility

A key feature of squat stands is their mobility, or ability to be relocated from place to place. Traditionally, squat stands were used by Olympic weightlifters. Relatively lightweight squat stands could be carried or wheeled onto the platform for use then pushed back against a wall or into a corner when no longer needed.

To further improve mobility, some squat stands have two-piece designs. Each upright has its own base, allowing it to be moved and positioned independently of the other. One piece squat stands commonly include or have the option of adding wheel kits, which allow the stand to be rolled around the gym with relative ease. 

For individuals with a garage gym, the mobility of a squat stand may allow it to be stowed away when not in use, possibly allowing the garage to serve its original purpose — vehicle storage. Better yet, on a nice day, a squat stand might be moved outdoors. Sun’s out, guns out, right?

Stability

Power racks are typically more difficult to move around than squat stands. They tend to be big and heavy, with lighter power racks typically designed to be bolted to the floor.

Most importantly, power racks tend to have a longer base of support, or footprint. This allows the lifter to perform squats, bench presses, and other exercises within the rack. Lifters tend to feel more “secure” when performing barbell exercises within a power rack — and for a good reason.

All exercise in the power rack is performed over the rack’s base of support, which allows effective use of the safety features. A missed lift is almost assuredly “caught” by the safeties and the rack won’t tip over. Moreover, the larger base of support, paired with the larger mass of the power rack, makes it less prone to tipping or moving while in use. 

Note: The half rack is a design variant of the power rack. Half racks consist of two uprights in front, to support the barbell, and two additional uprights in back, which enhance the stability of the rack above and beyond the two-post squat stand design. While performing common barbell exercises in a half rack, the lifter remains over the rack’s base of support owing to the elongated base of the rack.

Accessories and Exercise Options

More space and more stability offer the ability to deck out power racks with accessories. In addition to safety equipment such as spotter arms, pins/pipes, or straps, power rack can offer attachments for additional exercises and equipment storage. 

While taller squat stand designs may offer the option of a pull-up bar, multi-grip pull-up bars are routinely mounted on power racks. Multi-grip pull-up bars allow for traditional pull-ups, chin-ups, neutral-grip pull-ups, and more. Many power racks are compatible with rack-mounted dip bars and medicine ball targets. Attachments may also be affixed to the bases or uprights of power racks to perform a variety of landmine exercises.

Heavier power racks or those bolted to the floor may accommodate band pegs, which allow for band-resisted or band-assisted barbell movements. Plates may be stored on posts, which are bolted or welded to the rearmost uprights of a six-post power rack or a half rack. Simple storage solutions, such as hooks, bands, chains, belts, and barbells, mounted to the sides of power racks or half racks. If you value customization and exercise variety, a power rack is a strong choice.

Similarities Between Squat Stands and Power Racks

Although certainly not interchangeable, squat stands and power racks provide similar benefits and uses.

Support for the Barbell

Many common exercises, including squats and presses, benefit from an elevated starting position for the barbell. Before squat stands and power racks, squatters had to clean the barbell to their shoulders or perform an outlandish maneuver of tipping the barbell on end in an attempt to get under it.

Think about how much energy was expended prior to starting the actual set. Squat stands and power racks allow the lifter to conveniently retrieve the barbell when setting up and finishing various lifts.

Accommodate Lifters of Various Sizes

Squat stands range in height from just over four feet to well over nine feet, while power racks tend to range from six feet to 10 feet. The start position of the barbell is adjustable in increments to allow fine-tuned position of the J-hooks (the specialized attachment used to support the barbell on the rack).

This adaptive setup allows trainees to customize starting positions to their height for more efficient training, which can be necessary for taller lifters as well as lifters of shorter stature.

Allow a Variety of Exercises

Squat stands and power racks are versatile. Both pieces allow lifters to perform barbell squat variations, including, but not limited to back squats, front squats, Zercher squats, and safety squat bar squats. Additionally, power racks and very sturdy squat stands can be used to support the barbell in an elevated position to avoid having to deadlift from the floor (i.e. rack pull deadlifts) or avoid having to lift the bar from the floor to the start position of exercises such as bent-over rows, wide rows, and Romanian deadlifts.

Many other exercise options may be possible with other accessories. For example, add an adjustable weight bench and lifters can perform the bench press, incline press, and seated overhead press. Exercise options for squat stands and power racks are discussed at length later in the article.

How to Use Squat Stands

• Ensure your squat stands are appropriately placed. Squat stands should sit on level ground. Independent or two-piece squat stands must be placed an appropriate distance apart — stands should be set narrower than the distance between the sleeves of the barbell. Placing the stands four to six inches narrower than the inside distance between the sleeves reduces the likelihood of bumping or knocking over the stands when re-racking the barbell. 
• Set the height of the stand or J-hooks. The J-hooks should be placed one setting below or one to three inches below the anticipated start height of the exercise. Appropriately placed J-hooks allow the lifter to remove the barbell from the rack with minimal vertical displacement and minimal disruption to body position. For example, the height of the J-hooks should require the lifter to slightly flex their knees and hips to place the bar on the upper back when setting up for a back squat. (3)
• Load the barbell, recruit a spotter if necessary, and perform your set. Recall, at least one spotter is recommended for traditional strength exercises when a barbell is on the back or front of the body, when lifted overhead, or lifted over the face. (1)
• Re-rack with care. Depending on the stability of the squat stand, a degree of caution is indicated when replacing the barbell on the squat stands. Aggressively driving the barbell into the J-hooks or carelessly bumping the stands may cause undesirable movement of your equipment at the worst possible time — when you’re fatigued at the end of the set.

How to Use Power Racks

• Set the height of the J-hooks. Hooks should be placed one setting below or one to three inches below the anticipated start height of the exercise. Once again, appropriately placed J-hooks allow the lifter to remove the barbell from the rack with minimal vertical displacement and minimal disruption to body position. For example, the height of the J-hooks should allow a lifter performing a bench press to slide the barbell forward out of J-hooks with their elbows straight, but without losing upper back tension or requiring forward movement of their shoulder blades. 
• Set the height of the spotter arms, pipes, or straps. The safety arms should be placed one setting below, or two to four inches below, the anticipated lowest depth of the exercise. (2)
• Load the barbell, take note of hand placement, and perform your set. Take note of your hand placement on the bar during setup. Those who squat or press with excessively wide hand placement may be at risk of pinching their hands or fingers between the barbell and the power rack. If your mobility does not allow you to take a narrower grip, be aware that quick movement of your hands may be required to prevent pinching during re-racking or in the event of a failed lift. (2)
• Return the barbell to the rack. Return the barbell to the power rack by first pushing the bar against the vertical back surface of the J-hook. Once you feel, hear, and see the barbell make contact with both J-hooks, control the bar until it comes to rest. 

When to Use Squat Stands or a Power Rack

As indicated by their long history of use in Olympic Weightlifting, squat stands can be appropriate for certain types of exercise and convenient for exercise in novel locations. However, beefy power racks are a mainstay in strength training facilities across professional and Olympic sports. They’re a key piece of equipment for a wide variety of exercises.

For Power-Focused Exercises

“Power exercises” refer to lifts performed with ballistic intent — not to be confused with powerlifting exercises (i.e, the squat, bench press, and deadlift). Power exercises include Olympic weightlifting movements (i.e., clean & jerk, snatch), weightlifting derivatives, and loaded jumps. A spotter is typically not recommended for power exercises, as the individual may get in the way of the fast lift or worse yet, become injured by the rapidly moving barbell.

Certain barbell-based power exercises benefit from the convenience of a squat stand but might be inappropriate to be performed in a power rack. Exercises like jerks, push presses, and squat jumps are more appropriately performed outside of the power rack or several feet away from a squat stand. 

Using a squat stand allows the lifter to efficiently load the barbell and set up jerks, push presses, and squat jumps, then step away from the rack. In the event failure occurs during power-based exercises, the lifter must know how to safely “bail,” or get out from underneath the barbell. (2) Bailing may entail either pushing the barbell forward and simultaneously jumping back or throwing the barbell backward and leaping forward out of its path. (2)

It’s best not to be “trapped” in a power rack if bailing is necessary. In the event a lifter is forced to bail during a power exercise, clear surroundings are essential with no other persons, and minimal equipment, in the immediate area. Loading the bar with bumper plates is preferred to promote equipment longevity. (4)

For Technique Work

While squat stands do not tend to be as stable or offer the safety features of power racks, they should be sufficient for handling relatively lighter sets of traditional barbell exercises and sets ended far from muscular failure. Essentially, these sets can be classified as “technique work.”

Technique work is appreciated as an opportunity to stimulate improvements in coordination and foster long-term athletic development. Squat stands allow you to efficiently set up barbell exercises and put in the reps while maintaining total control over the bar, even at the end of a set.

For Outdoor Workouts

“Suns out, guns out,” remember? Few things are better than training outside on a beautiful day. Mobile squat stands allow traditional barbell exercise to be performed in non-traditional environments. Simply haul or roll your squat stand to level and firm ground, set up, and train while simultaneously topping up your vitamin D levels.

For Heavy, High-Effort Lifting

Heavy lifting is performed with high loads (i.e., 85% or more of one’s maximum), while high level of effort lifting describes sets approaching failure. Although neither heavy lifting nor high-effort lifting are inherently dangerous, both present an elevated risk of failure.

In the event that failure is reached during a barbell squat or press, you’re going to want the secure frame of a steel power rack to protect you. Appropriately placed safety pins/pipes, arms, or straps on a power rack should provide the confidence to push through the hardest sets.

For Accessory Exercises

While commercial gym etiquette may declare “no curling in the squat rack,” power racks do allow for a wide variety of accessory exercises. Most power racks come equipped with a pull-up bar, which allows for a variety of pull-up variations.

Unlike taller squat stands, which might also offer a pull-up bar, the stability of an appropriately installed power rack may allow for kipping exercises, such as toes-to-bar or muscle-ups. Power racks can be used to set up rack pull deadlifts and barbell shrugs.

For Pin Pressing and Pin Squatting

Pin presses and pin squats begin with the barbell setting on the safety pins/pipes of a power rack in the lowest position of the exercise. Each repetition begins and ends with the barbell coming to a dead stop on the pins/pipes. Pin presses and pin squats eliminate the stretch reflex at the bottom of traditional pressing and squatting exercises.

Ultimately, pin presses and pin squats tend to require less weight to achieve a stimulating training effect, and may help to improve “starting strength,” or the ability to overcome the inertia of a load at rest.

The Centerpiece of the Gym

Squat stands and power racks are key pieces of gym equipment for athletes, bodybuilders, and fitness enthusiasts alike. But just as you wouldn’t use a hammer to drive a screw, selecting the right tool for the job is essential for safe and effective training.

References

1. Haff, G. G., & Triplett, N. T. (Eds.). (2015). Essentials of Strength Training and Conditioning 4th ed. Human Kinetics. Champagne, IL, USA. 351-408. 
2. Garhammer, J. (1991). Weightroom safety: Using a power rack for squatting. Strength & Conditioning Journal, 13(5), 74-82.
3. Ronai, P., & Gendron, K. (2023). The barbell back squat exercise. ACSM’s Health & Fitness Journal, 27(4), 65-73.
4. Waller, M., & Townsend, R. (2007). The front squat and its variations. Strength & Conditioning Journal, 29(6), 14-19.

Featured Image: MDV Edwards / Shutterstock

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52-kilogram powerlifter Joya Khairallah had a big day at the 2023 International Powerlifting Federation (IPF) World Junior and Sub-Junior Championships on Aug. 29 in Cluj-Napoca, Romania. Khairallah finished her performance at the meet with a deadlift of 183.5kg (404.5 pounds), which broke the IPF Junior World Record for that lift in her weight class.

Beyond that, she also achieved a total of 428.5 kilograms (944.7 pounds), which also set an IPF Junior World Record. The world-class performance secured Khairallah a gold medal victory in the contest.

Khairallah took a semi-sumo stance behind the barbell and placed her hands on the bar just inside of her shins. She began the pull and immediately cleared her knees. She appeared to have some trouble reaching lockout, but she did successfully complete the lift and screamed with pride upon doing so.

She returned the barbell to the floor after receiving the judge’s command, and she saw that the lift was called good. Khairallah took a knee to celebrate, then ran off the platform. The only equipment she wore besides her singlet was a weight belt.

The records may have come a surprise to spectators after her performance throughout the contest. Khairallah failed to complete her first and third squat attempts, and she did not take her third attempt in the bench press. Still, with only six finished lifts (one in the squat, two in the bench press, and all three deadlifts), she put on an elite performance.

Joya Khairallah (52KG) | 2023 IPF World Classic Sub-Junior and Junior Powerlifting Championships Top Stats

• Squat — 147.5 kilograms (325.2 pounds)
• Bench Press — 97.5 kilograms (214.9 pounds)
• Deadlift –- 183.5 kilograms (404.5 pounds) | Junior World Record
• Total — 428.5 kilograms (944.7 pounds) | Junior World Record

The lady from Lebanon weighed in for the meet at 51.62 kilograms (113.8 pounds). Her deadlift and total records overtook Camille Hadrys of France, who had pulled one kilogram less than Khairallah earlier that same day. Hadrys also finished with three less kilograms on her total.

Prior to the contest, the Junior World Record deadlift was held by Giulia Grechi, who pulled 182.5 kilograms (402.3 pounds) at the IPF World Classic Championships in 2021. Tiffany Chapon set the previous total record at the 2022 IPF Arnold Sports Festival with 425 kilograms (936.9 pounds).

Khairallah is in her third year of competing at the international level. Her previous meet was the 2023 IPF Arab Cup, where she won the 52-kilogram weight class. According to Goodlift, these are her first two IPF World Records. 

The 2023 IPF World Sub-Junior and Junior Powerlifting Championships will continue until Sept. 3, 2023. Full coverage and livestreams are available on the IPF’s YouTube channel. 

Featured Image: @theipf on Instagram

The post Joya Khairallah (52 KG) Captures Two Junior World Records: 183.5-Kilogram (404.5-Pound) Deadlift and 428.5-Kilogram (944.7-Pound) Total appeared first on Breaking Muscle.

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If you’ve taken pre-workout, you know it can be the difference between a decent workout and an epic training session. The buzzing energy, laser-sharp focus, and improved physical performance is enough to get you hooked. That is, until you experience jitters, anxiety, and the inevitable caffeine crash, leaving you irritable and fatigued. 

But don’t throw in the towel on pre-workouts just yet. A stim-free pre-workout may be the solution to achieving electric lifting sessions without the uncomfortable side effects of potent stimulants like caffeine. In this article, we share the best non-stim pre-workout supplements that will give you the energy to destroy your next workout. 

Medical disclaimer: This article is intended for educational and informational purposes only. It is not intended as a substitute for medical advice. For health advice, contact a licensed healthcare provider.

How We Chose the Best Non-Stim Pre-Workout

At Breaking Muscle, we work with a team of reviewers and fitness experts who use many of the best pre-workouts on a near-daily basis. We’ve tested over 50 pre-workouts, including nearly a dozen stim-free products.

To create the list below, we specifically chose the best-non stim pre-workout supplements based on factors like quality ingredients, label transparency, flavors, taste, and budget. Our goal is to share products with evidence-based ingredients that improve focus, power, and endurance. We intentionally included goal-specific formulas for muscle growth, increased strength, and recovery. 

We included products with a variety of flavors and price points to offer something for every taste preference and budget. Ultimately, it’s important to us to share reputable brands and products with high ratings and effective formulations to support you on your fitness journey. 

Our Top Picks for the Best Non-Stim Pre-Workout Supplements

• Best Non-Stim Pre-Workout Overall: Transparent Labs Stim-Free Pre-Workout
• Best Non-Stim Pre-Workout for Pump: Legion Pulse Stim-Free
• Best Affordable Non-Stim Pre-Workout: Jacked Factory Pumpsurge Caffeine-Free Pre-workout
• Best All-Natural Non-Stim Pre-Workout: Naked Nutrition Pre-Workout
• Best Non-Stim Pre-Workout With Creatine: Kaged Pre-Kaged Stim Free
• Best Tasting Non-Stim Pre-Workout: Ghost Pump Nitric Oxide
• Best Non-Stim Pre-Workout for Focus: Genius Pre-Workout Powder
• Best Non-Stim Pre-Workout for Muscle Gain: Swolverine Pre
• Best Non-Stim Pre-Workout for Recovery: Onnit Total Strength + Performance Stimulant-Free Pre-Workout

Best Non-Stim Pre-Workout Overall: Transparent Labs Stim-Free Pre-Workout

Transparent Labs Stim-Free Pre-Workout includes 13 active ingredients to enhance focus and endurance without caffeine. With ingredients like citrulline malate, beta-alanine, and taurine, it’s strategically designed to get you amped up for a high-intensity workout.

The clinically effective dose of eight grams of citrulline malate steals the show in this pre-workout. Citrulline malate converts to nitric oxide, which may improve muscle function and performance by enhancing blood flow and oxygen delivery to the muscles. (1) 

Another key ingredient, beta-alanine (four grams), improves muscle endurance, reduces muscle fatigue, and promotes muscle building. (2) If you’ve ever experienced itchy palms or arms after taking pre-workout, you can blame beta-alanine. Our product reviewer noted that she experienced intense tingling and itchy lips and fingertips after taking this product. But don’t worry, it’s just temporary — she found that it went away after about 15 minutes.

Even more, Stim-Free contains betaine anhydrous, taurine, and L-tyrosine. Betaine has been shown to help improve body composition, muscle size, and power in resistance-trained individuals (3). Studies show that taurine may boost physical performance and support muscle recovery after a workout. (4) Finally, L-tyrosine may allow for greater mental focus and endurance. 

As if you weren’t already impressed, Stim-Free also contains high-quality branched-chain amino acids (BCAAs), known for their role in muscle protein synthesis (the production of new muscle) and reducing soreness.

We could go on and on, but we think it’s fair to say Transparent Lab’s stim-free pre-workout is packed with research-backed ingredients. It’s third-party tested for banned substances and to ensure that what you see on the label is what you get. 

The product comes in eight flavors, including sour grape, peach mango, and cherry limeade. Flavors are naturally colored and sweetened with stevia. Customer reviews on the Transparent Labs website are overwhelmingly positive. One customer says, “Great taste to go along with the great pump, better performance, and no jitters or trouble sleeping.”

One of Breaking Muscle’s product reviewers agrees. She noted that the Cherry Limeade flavor was tart but not too sweet and noticed a solid muscle pump after taking it. Another one of our reviewers found it difficult to blend well in a shaker bottle, but says this shouldn’t be a dealbreaker if you drink it quickly.

Best Non-Stim Pre-Workout for Pump: Legion Pulse Stim Free

Legion Pulse Stim-Free pre-workout is made with 100-percent natural ingredients derived from plants and animals. It doesn’t contain caffeine, but it’s stacked with four performance-enhancing ingredients for the ultimate pump. 

With eight grams of citrulline malate, Pulse supports nitric oxide production for better blood flow and nutrient delivery to the muscles, which may increase muscular endurance and strength performance. (1) 

Other key ingredients include beta-alanine (3.6 grams), betaine (2.5 grams), and alpha-GPC (300 milligrams), to reduce exercise-induced fatigue, promote muscle gains, and increase power. (1)(2) One study indicated that alpha-GPC may increase physical power more than caffeine, but more research is needed. (5) 

Legion Pulse Stim-Free comes in seven flavors that are naturally sweetened with stevia and erythritol. Erythritol is a sugar alcohol that’s gotten a lot of heat recently for new studies suggesting it’s correlated with blood clotting. However, this needs to be further studied. (6) 

Customers give this product a double thumbs up for taste and effectiveness. One customer review on the Legion website says, “Smooth clean taste. Love the flavor. Keeps my focus to push through the workouts. Increased performance.”

This supplement is third-party tested, so you can have comfort knowing it’s free of banned substances and doesn’t contain harmful amounts of other contaminants.

At over $2.00 per serving, Legion Pulse Stim-Free is more expensive than some other options, but if you’re looking for a pre-workout made with natural ingredients that will get you pumped, this can be a solid choice. 

Best Affordable Non-Stim Pre-Workout: Jacked Factory Pumpsurge Caffeine-Free Pre-Workout

Jacked Factory Pumpsurge pre-workout is formulated with performance-enhancing boosters and nootropic ingredients to promote mental focus and explosive muscle pumps, and you can take it at night without worrying about not falling asleep. 

The main ingredient, L-citrulline (five grams), is a non-essential amino acid (meaning the body can produce it on its own) that increases nitric oxide, which enhances blood flow and nutrient delivery to muscles. Nitric oxide may contribute to improved muscle fullness and growth. Additionally, L-citrulline may improve strength and power during a bodybuilding workout. (7)

Other main ingredients include betaine and taurine. Research suggests betaine could enhance muscle size and body composition when combined with resistance training. (3) Furthermore, taurine may improve muscle recovery and boost endurance. (4)

What’s more, this pre-workout contains alpha-GPC, commonly classified as a nootropic for its potential ability to improve cognitive function. Alpha-GPC could support better memory, learning, and focus. 

Pumpsurge is available in Cherry Limeade, Strawberry Lemonade, and Watermelon. All options are flavored with citric acid, natural flavors, and sucralose. Sucralose is an artificial sweetener that’s considered safe for use in food. (8) 

Customer reviews on Amazon leave this product a 4.2 out of 5 stars rating. One customer writes, “I needed a non-stim pre-workout due to anxiety and heart palpitations and this stuff is perfect! The pump is great and gives me the energy I need to get through a workout.”

On the downside, this product isn’t third-party tested. Third-party tested products are tested for banned substances and potentially harmful contaminants. Ideally, supplements are third-party tested so that consumers know exactly what they’re ingesting. 

At $1.00 per serving, this product is the most affordable stim-free pre-workout on our list. That’s a bargain that’s hard to beat. 

RELATED: Best Protein Powders for Weight Loss, Muscle Gain, and More

Best All-Natural Non-Stim Pre-Workout: Naked Nutrition Pre-Workout

Naked Nutrition’s All-Natural Non-Stim pre-workout is made with 11 non-GMO, vegan, and gluten-free ingredients. It’s formulated with ingredients and micronutrients that can enhance athletic performance without the caffeine crash. 

You get two grams of CarnoSyn beta-alanine and 0.5 grams of Nitrosigine arginine silicate inositol to promote nitric oxide production for improved blood flow, focus, and energy. Nitrosigine has been shown to raise energy levels and increase muscle pump. (9) CarnoSyn is a patented beta-alanine that’s undergone rigorous testing to verify safety and quality. Over 55 clinical studies indicate that CarnoSyn helps improve focus, muscle growth, and endurance. 

Like many other pre-workouts, this includes citrulline malate (one gram) for improved muscle function and performance. However, the dose is lower than the recommended dose of eight grams daily. It also contains B vitamins (niacin, vitamin B6, vitamin B12, folate) for efficient energy production.

This all-natural stim-free pre-workout is made without artificial sweeteners, colors, and flavors. Customer reviews on Amazon generally disapprove of the “unflavored” taste, but approve of the product’s effectiveness. One customer says, “The taste is terrible but the product works. I take it 30 minutes before my workout and I get a lot of energy.”

We haven’t tried the non-stim version, but we have tested the caffeinated pre-workout and agree with this customer’s sentiments. It tastes bitter when mixed in water. We suggest mixing it in a flavored beverage to mask the taste. You can even mix it with your favorite whey protein powder for a pre-workout snack.

The product is independently third-party tested, and you can feel confident that you won’t be ingesting toxic levels of heavy metals when taking it. 

It’s priced at a reasonable $1.20 per serving — not bad for an all-natural stim-free pre-workout and cheaper than other products whose quality isn’t as good. 

Best Non-Stim Pre-Workout With Creatine: Kaged Pre-Kaged Stim Free

Kaged Pre-Kaged Stim-Free is packed with ingredients to help you dominate your next lifting session. It’s one of the few non-stim pre-workouts with creatine HCL (1.5 grams) for maximized strength and power.

Creatine is known to enhance muscle function and speed up muscle gains. Creatine monohydrate is the most researched and popular creatine on the market, but creatine HCL is starting to climb the list of the best creatine supplements. Research suggests that creatine HCL could be more absorbable and result in greater body composition changes. (10)

L-citrulline (6.5 grams) is the main ingredient of Pre-Kaged Stim-Free. As mentioned before, L-citrulline increases nitric oxide production and enhances blood flow to muscles. L-citrulline may improve strength, physical performance, and recovery. (7)

Unlike some other stim-free supplements, this one contains BCAA’s to maximize muscle protein synthesis and aid in recovery. Leucine is especially important for stimulating muscle growth and inhibiting muscle degradation. 

Other ingredients include BetaPower betaine anhydrous and Carnosyn beta-alanine to activate strength, endurance, and muscle growth.

Even more, Pre-Kaged Stim-Free includes B vitamins and L-tyrosine for improved energy and focus. Vitamin B12 supplementation has been shown to improve memory and attention in those who were deficient. (11)

There are only two flavor choices — Cherry Bomb and Fruit Punch. Both are naturally flavored and contain one gram of sugar. Customers who left reviews on the Kaged website generally approve of the taste. One customer says, “One of the best formulated pre-workouts on the market and great tasting, which is a bonus.”

The Breaking Muscle staff agrees. One of our product testers gave this pre-workout a solid 4.5 stars out 5. He used it before his afternoon workouts and loved the strong pump he got from it. He tried the Strawberry Lemonade flavor, which is no longer available as of this writing, but noted that it tasted just like a strawberry lemonade you’d get from a restaurant.

Breaking Muscle Reviews Editor Amanda Dvorak has also tried the Fruit Punch flavor in Kaged’s Pre-Kaged Sport pre-workout and claims that it’s her favorite flavor out of every other pre-workout she’s used. We think it’s safe to say that the Fruit Punch flavor in the non-stim formula is just as tasty.

At $2.25 per serving, Kaged Pre-Kaged Stim-Free pre-workout is on the more expensive side, but it’s full of energy-producing, performance-enhancing ingredients that might make it worth it. 

Best Tasting Non-Stim Pre-Workout: Ghost Pump Nitric Oxide 

Ghost Pump Nitric Oxide pre-workout is formulated to give you a massive pump without the stimulants. Ingredients are vegan-friendly, soy-free, and gluten-free.

You can choose from Sour Watermelon, Pineapple, Peach, or ‘Natty’ (a.k.a unflavored). Flavors are sweetened with stevia extract and contain zero grams of sugar. 

If one thing’s for sure, customers love the flavor of Ghost Pump Nitric Oxide pre-workout. On Amazon, one customer review says, “I had pineapple, which was tasty. Mixes pretty dang easily and in a full scoop only left a tiny amount of residue at the bottom of the cup.” Another customer that approves of the taste says, “This is a great tasting supplement and delivers the results necessary for successful workouts.”

The three grams of L-citrulline provide blood flow enhancement, which may bolster strength and support recovery. (7) Arginine nitrate (1.5 grams) also improves nitric oxide production for better oxygen delivery to the muscles and could enhance exercise performance and endurance. The final main ingredient, taurine (one gram), may amplify strength and power and play a role in recovery. (4)

Exercise can increase the production of free-radicals in the body, contributing to cellular damage and disease over time. However, Pump Nitric Oxide contains PureWay-C, a source of vitamin C that supports the immune system and protects cells from damage due to free radicals. 

The product isn’t third-party tested, which may deter athletes who value knowing that what they see on the label is what they’re getting in the product. 

At $1.00 per serving, this tasty non-stim pre-workout gives you the ingredients you need for a powerful pump at a good price. 

Best Non-Stim Pre-Workout for Focus: Genius Pre-Workout Powder

Genius Pre is a caffeine-free, nootropic-based pre-workout stacked with ingredients to help you expand your physical capabilities. Not only that but it’s formulated with cognitive-enhancing ingredients to help you stay in the zone during your workout. 

A Breaking Muscle product tester who tried this pre-workout appreciated how focused it made him during his workout. He says, “It almost felt like taking a mood stabilizer…I was relaxed, not stimulated; clear, and ready to take action.”

Genius Pre is packed with effective doses of citrulline malate (six grams), CarnoSyn beta alanine (two grams) and betaine (two grams) to elevate nitric oxide production, boost blood flow, and strengthen the mind-muscle connection for stronger, more powerful workouts.

Aside from these ergogenic ingredients, Genius Pre contains nootropics for improved cognitive function. L-tyrosine has been shown to improve cognitive flexibility during task-switching performance. (12) Moreover, alpha-GPC may support focus and memory so you’re fully engaged in your training session. Huperzine A has also been shown to improve cognitive function in certain populations, though its effects on exercised individuals are not well studied. 

Genius Pre is available in four flavors, including Sour Apple and Blue Raspberry. We especially love the Blue Raspberry flavor, which reminds us of a blue slushee. The product is free of artificial flavors and sweeteners and is sweetened with stevia.

Regarding taste and solubility, one customer review on Amazon says, “The taste is surprisingly good, which makes it enjoyable to drink. My only minor concern is that it tends to clump up occasionally, but a few extra shakes solve that.”

It’s not third-party tested, which could discourage consumers who value knowing exactly what’s in their supplements. 

At $1.89 per serving, it may not be the best option for those with a tight budget, but the nootropics may warrant the extra spending. 

Best Non-Stim Pre-Workout for Muscle Gain: Swolverine PRE

Swolverine PRE natural non-stim pre-workout combines performance-improving ingredients and antioxidant-rich superfoods for a truly unique formula. This gluten-free, vegan product is designed to help you work out harder and longer to achieve maximum gains. 

Together, citrulline malate (5 grams), beta-alanine (3.2 grams), betaine (2.5 grams), and L-carnitine (1.5 grams) delay muscle fatigue, improve body composition and muscular performance, increase power output, and aid in recovery. These functional ingredients serve to fuel harder training sessions to trigger muscle growth. 

Additionally, Swolverine PRE contains antioxidant-rich ingredients for improved blood flow and cognition. Coconut water powder contains electrolytes that support hydration. Ginseng is an adaptogen that may reduce stress and inflammation. (13) 

Swolverine PRE comes in two unique flavors — Mango Lemonade and Strawberry Dragonfruit. Flavors are sweetened with stevia and never contain artificial flavors or sweeteners. One Breaking Muscle reviews team member enjoys the refreshing taste of the Mango Lemonade flavor but noted that he tasted more mango than lemonade.

One customer review on the Swolverine website says, “Works well – definitely provides a boost in energy and focus. Tastes good. No side effects other than the expected beta-alanine tingles.”

The product isn’t third-party tested for banned substances and contaminants, and it’s on the more expensive side compared to others that cost $1.00 per serving. Though it’s pricey, it’s filled with ingredients to help you gain strength and get swole.

RELATED: Best Protein Powders for Muscle Gain

Best Non-Stim Pre-Workout for Recovery: Onnit Total Strength + Performance Stimulant-Free Pre-Workout

Onnit Strength + Performance pre-workout is a blend of adaptogens (substances that can help you adapt to stress), micronutrients, and BCAAs formulated to promote physical performance without stimulants. It’s designed with safe, clinically proven ingredients that will give you the edge you’re looking for without jitters, anxiety, or substances that make you feel unlike yourself. 

This non-stim pre-workout contains three proprietary blends for performance, power, and support.

The performance blend is made with BCAAs, glutamine, and Carnosyn beta-alanine. Glutamine, an amino acid not included in most pre-workout supplements, can help your muscles rebuild and repair themselves, reduce muscle soreness, and aid in recovery. (14) Carnosyn beta-alanine can improve muscular endurance and fights fatigue. 

The power blend contains botanical ingredients like longjack root extract and nettle root extract. These ingredients may elevate testosterone levels and muscle strength. (15)

Finally, the support blend contains red clover extract for protective antioxidants and to support hormonal balance. It also includes luteolin, which helps reduce inflammation and promote optimal testosterone production. (16)

As if that wasn’t enough, the product contains B vitamins that support energy production and relieve stress. 

Onnit Strength + Performance is only available in two flavors — Strawberry Lemonade and Pink Grapefruit. Flavors are sweetened with stevia, maltodextrin, and monk fruit extract. Customers who left reviews on the Onnit website generally agree that the product is effective but doesn’t taste great. One customer writes, “There is definitely a bump in performance with this, especially with no caffeine or stim. However, the taste is particularly bad.”

The product is third-party tested so you can feel assured you’re not ingesting harmful amounts of toxic contaminants. At $2.00 per serving, it’s pricier than several other options, but with the added glutamine and micronutrients, you may be getting your money’s worth. 

What Are the Benefits of a Non-Stim Pre-Workout?

You may already know what pre-workout supplements do, but why should you care about stim-free pre-workouts?

Non-stim pre-workouts often contain nitric oxide boosters that improve blood flow and oxygen delivery to the muscles. Increased nitric oxide production can lead to better muscle pumps and vascularity. 

They still contain energy-boosting ingredients, like Carnosyn beta-alanine and alpha-GPC, that sharpen focus and increase productivity. Additionally, many include B vitamins for energy production, so you can efficiently convert the food you eat into fuel for your workouts. 

Because they’re free of caffeine, you don’t have to worry about uncomfortable side effects like jitters, a racing heart rate, restlessness, and the inevitable caffeine crash that hits later. You can take them before an evening or late-night workout without experiencing insomnia when it’s time to get some shut-eye. 

Non-stim pre-workouts can be stacked with other supplements or beverages that may contain caffeine without surpassing what’s considered a safe amount of stimulants. It’s not recommended to exceed 400 milligrams of caffeine daily.

They’re ideal for individuals who are sensitive to caffeine or other stimulants and would like to avoid side effects while still feeling invigorated while exercising. 

What To Consider When Looking for a Non-Stim Pre-Workout

When selecting a caffeine-free pre-workout, several aspects should be taken into account to ensure it’s the best fit. 

Price

If you’re on a tight budget, look for non-stim pre-workout supplements that cost less than $2.00 per serving. Jacked Factory Pumpsurge Caffeine-Free Pre-Workout and Ghost Pump Nitric Oxide, which both cost around $1.00 per serving, will give you more bang for your buck. 

Pre-workouts that cost $2.00 per serving or more may include less common pre-workout ingredients like glutamine and creatine. These ingredients are beneficial for muscle gains and recovery, but they may not be necessary in a pre-workout if you take them separately or if they’re in another supplement you take regularly. 

Ingredients

Common non-stim ingredients include citrulline malate, beta-alanine, betaine, branched-chain amino acids (BCAAs), and taurine. These ingredients can provide powerful exercise-enhancing benefits. They promote nitric oxide production, improve endurance, stimulate muscle growth, intensify focus, and support recovery. 

Third-Party Testing

Ideally, you want to choose products that are third-party tested. Third-party testing is done by independent organizations such as Informed Choice or NSF Certified for Sport that provide unbiased evaluations of products to ensure they meet quality standards and consumer safety protocols. They test for potential contaminants and toxins to ensure consumer safety. 

Dosing

Look for non-stim pre-workouts that include ingredients in recommended dosages for the most effective results. For example, daily recommendations of L-citrulline and citrulline malate are approximately three to six grams and eight grams, respectively. Beta-alanine is effective in doses of approximately two to five grams daily. 

Final Thoughts

Stim-free pre-workout is an effective tool that can enhance exercise performance without caffeine or other stimulants that can lead to unpleasant side effects. Using science-based ingredients, like nitric oxide boosters, taurine, and betaine, the best non-stim pre-workouts improve endurance, muscle pump, strength, and recovery. These supplements are ideal for athletes who work out in the evenings, are sensitive to stimulants, or want to avoid jitters and caffeine crashes. 

Best Non-Stim Pre-Workout: Side-by-Side Comparison

FAQs

Research

1. Gough, L.A., Sparks, S.A., McNaughton, L.R. et al. A critical review of citrulline malate supplementation and exercise performance. Eur J Appl Physiol 121, 3283–3295 (2021). https://doi.org/10.1007/s00421-021-04774-6
2. Saunders B, Elliott-Sale K, Artioli GG, et al. β-alanine supplementation to improve exercise capacity and performance: a systematic review and meta-analysis. Br J Sports Med. 2017;51(8):658-669. doi:10.1136/bjsports-2016-096396
3. Cholewa JM, Wyszczelska-Rokiel M, Glowacki R, et al. Effects of betaine on body composition, performance, and homocysteine thiolactone. J Int Soc L-Sports Nutr. 2013;10(1):39. Published 2013 Aug 22. doi:10.1186/1550-2783-10-39
4. Kurtz, J.A., VanDusseldorp, T.A., Doyle, J.A. et al. Taurine in sports and exercise. J Int Soc Sports Nutr 18, 39 (2021). https://doi.org/10.1186/s12970-021-00438-0
5. Parker AG, Byars A, Purpura M, Jäger R. The effects of alpha-glycerylphosphorylcholine, caffeine or placebo on markers of mood, cognitive function, power, speed, and agility. J Int Soc Sports Nutr. 2015;12(Suppl 1):P41. Published 2015 Sep 21. doi:10.1186/1550-2783-12-S1-P41
6. Witkowski M, Nemet I, Alamri H, et al. The artificial sweetener erythritol and cardiovascular event risk. Nat Med. 2023;29(3):710-718. doi:10.1038/s41591-023-02223-9
7. Gonzalez AM, Trexler ET. Effects of Citrulline Supplementation on Exercise Performance in Humans: A Review of the Current Literature. J Strength Cond Res. 2020;34(5):1480-1495. doi:10.1519/JSC.0000000000003426
8. Grotz VL, Munro IC. An overview of the safety of sucralose. Regul Toxicol Pharmacol. 2009;55(1):1-5. doi:10.1016/j.yrtph.2009.05.011
9. Rood-Ojalvo S, Sandler D, Veledar E, Komorowski J. The benefits of inositol-stabilized arginine silicate as a workout ingredient. J Int Soc Sports Nutr. 2015;12(Suppl 1):P14. Published 2015 Sep 21. doi:10.1186/1550-2783-12-S1-P14
10. França, E. , Avelar, B. , Yoshioka, C. , Santana, J. , Madureira, D. , Rocha, L. , Zocoler, C. , Rossi, F. , Lira, F. , Rodrigues, B. and Caperuto, É. (2015) Creatine HCl and Creatine Monohydrate Improve Strength but Only Creatine HCl Induced Changes on Body Composition in Recreational Weightlifters. Food and Nutrition Sciences, 6, 1624-1630. doi: 10.4236/fns.2015.617167.
11. Jatoi S, Hafeez A, Riaz SU, Ali A, Ghauri MI, Zehra M. Low Vitamin B12 Levels: An Underestimated Cause Of Minimal Cognitive Impairment And Dementia. Cureus. 2020;12(2):e6976. Published 2020 Feb 13. doi:10.7759/cureus.6976
12. Steenbergen L, Sellaro R, Hommel B, Colzato LS. Tyrosine promotes cognitive flexibility: evidence from proactive vs. reactive control during task switching performance. Neuropsychologia. 2015;69:50-55. doi:10.1016/j.neuropsychologia.2015.01.022
13. Lee S, Rhee DK. Effects of ginseng on stress-related depression, anxiety, and the hypothalamic-pituitary-adrenal axis. J Ginseng Res. 2017;41(4):589-594. doi:10.1016/j.jgr.2017.01.010
14. Legault Z, Bagnall N, Kimmerly DS. The Influence of Oral L-Glutamine Supplementation on Muscle Strength Recovery and Soreness Following Unilateral Knee Extension Eccentric Exercise. Int J Sport Nutr Exerc Metab. 2015;25(5):417-426. doi:10.1123/ijsnem.2014-0209
15. Chen CK, Mohamad WM, Ooi FK, Ismail SB, Abdullah MR, George A. Supplementation of Eurycoma longifolia Jack Extract for 6 Weeks Does Not Affect Urinary Testosterone: Epitestosterone Ratio, Liver and Renal Functions in Male Recreational Athletes. Int J Prev Med. 2014;5(6):728-733.
16. Martin LJ, Touaibia M. Improvement of Testicular Steroidogenesis Using Flavonoids and Isoflavonoids for Prevention of Late-Onset Male Hypogonadism. Antioxidants (Basel). 2020;9(3):237. Published 2020 Mar 13. doi:10.3390/antiox9030237

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