Exercises with weight plates are a goldmine for those seeking a balanced, full-body workout from the comfort of their home or at the gym. Traditional weightlifting often focuses on isolated muscle groups, whereas plate workouts offer a unique blend of strengthening, balance, and functional fitness.

We've pulled together 10 weight plate exercises for you to train every muscle group. From foundational moves like squats and overhead presses to more specific exercises such as halos, lateral raises, and shoulder plate workouts, this guide will walk you through a diverse workout routine.

Whilst Tri-grip plates, studio plates and plates with handles are perfect for these exercises, other type of weight plates work perfectly too and will put extra work on your grip and forearms.

For each exercise do three sets with 8-10 reps. Start off with a weight you feel comfortable with, and over time as you feel yourself getting stronger choose heavier plates. Let's go! 

1. Plate Sit-Ups

Sit on the floor with a weight plate against your chest and lie back. Bend your knees at a 90-degree angle and keep your feet on the ground. Engage your core and lift your upper body towards your knees until your forearms touch your thighs. Keep your hips and feet stable. Hold briefly, then return to the starting position slowly.

Benefits

• Adds resistance and intensifies the workout, helping speed up abdominal muscle development.
• Leads to stronger, more defined muscles and a tighter core.

2. Single Arm Plate Row

Stand upright and place your right foot in front of you. Hold a weight plate in your left hand, letting it hang by your side. Bend slightly forward and place your right hand on your right thigh for stability. Pull the weight plate up and back, then lower with control. Repeat for reps. Then switch sides.

Benefits

• Helps to build a strong back - specifically working the lat muscles. 
• Strengthens your shoulders, working the rear delts. 
• Working one side at at a time combats strength imbalances.

3. Bus Driver

Stand and hold a weight plate with both hands around the edge like a steering wheel. Inhale and brace your abs, then raise your arms vertically, maintaining slightly bent elbows. Once your arms are parallel to the floor, rotate the plate first clockwise. It's crucial to control the motion and avoid leaning back or relying on momentum. Finally, slowly lower the plate back to the starting position, ensuring your head doesn't jut forward as you raise your arms. This counts as one rep. Repeat the same movement this time rotating counter-clockwise.

Benefits

• An excellent prehab exercise that promotes rotator cuff health, crucial for your longevity in the gym.

• This exercise primarily targets shoulders and chest muscles.

4. Romanian Deadlifts

Stand with feet slightly wider than shoulder width, holding a weight plate down with arms extended, to start. With a slight bend in your knees, lean forward and push your butt back until the plate is at mid-shin level and you feel your hamstrings contract. Hold this position for a beat, then reverse for 1 rep.

Benefits

• Works multiple lower-body muscles at once: glutes, hamstring and lower back 
• Strengthens your core muscles and core stability.

5. Overhead Lunges

Start by standing tall with your feet hip-width apart. Lift a weight plate overhead, ensuring your arms are straight and your wrists are stacked over your shoulders. Step forward with one leg, lowering your hips until both knees are bent at 90 degrees, keeping the weight stable above your head.

Benefits

• Targets a comprehensive range of muscles including the quadriceps, hamstrings, glutes, and core.
• Engages the shoulders and upper back, providing a robust upper body workout
• Improves coordination by engaging stabiliser muscles across your body.

6. Front Shoulder Raise

Stand with your feet shoulder-width apart. Let your arms hang in front of you with a weight plate in hand, gripping it on the sides as if it were a steering wheel. Ensure your core is braced and your back straight. Now, raise the plate straight up in front of you, maintaining a slight bend in your elbows to protect your joints. Stop the upward movement when the plate reaches eye level, then carefully lower it back to the starting position.

Benefits

• Strengthens the shoulders- especially anterior (front) deltoids
• Can improve posture.
• Engages the upper chest and trapezius muscle in upper back.

7. Lateral Raise

*This require two weight plates.

Standing with your feet hip-width apart, holding weight plates at your sides with your palms facing your body. Slightly bend your elbows and brace your core. As you exhale, lift the plates out to your sides until your arms are parallel with the floor, slightly leading with your elbows. Inhale as you lower the weights back to the starting position, maintaining control throughout the movement.

Benefits

• Enhances shoulder width and definition, contributing to a stronger and more aesthetically pleasing upper body.
• Regularly incorporating lateral raises can improve your shoulder mobility and stability, making you more proficient in other lifts and presses.
• Allows for the independent training of each shoulder, helping to identify and correct any imbalances.

8. Halo

Stand tall with your feet hip-width apart and hold a weight plate in front of you with both hands. Engage your core and start by rotating the weight plate around your head starting on the left side until it circles back to the front. This counts as one rep. Repeat by rotating int he opposite direction. It's crucial to keep your abs braced and your ribs tucked in throughout the exercise to maintain stability and prevent arching your back. 

Benefits

• Great shoulder and core workout
• Helps prevent injuries and improve overall functional fitness.

9. Squat Press

Stand with your feet shoulder-width apart, holding a weight plate at shoulder height. Engage your core and lower your body into a squat, keeping your body-weight in your heels and your knees behind your toes. As you drive through your heels to stand up, press the weight overhead using a controlled motion. Keep your core engaged and your back straight throughout the exercise to maintain proper form and balance.

Benefits

• A full-body workout engaging the upper and lower body muscles
• Great cardio workout 
• Improves functional movement.

10. Overhead Press

Hold a weight plate at chest level with both hands on either side and stand with feet shoulder-width apart. As you drive the weight upwards using your chest and shoulders, keep your back straight and maintain a slight bend in your knees. Once your arms reach a fully extended position, ensure you have a firm grip on the plate. Carefully lower the weight back to your chest in a controlled movement and repeat the process.

Benefits

• Great upper-body exercise working the front shoulder muscles, upper chest and triceps.
• Good functional exercise that benefits daily activities.

Conclusion

Exploring the versatility of weight plates reveals their significant role in enhancing your workouts. Whether you're at home or in the gym, weight plates allow you to engage in a variety of exercises that build strength, increase endurance, and improve grip. Moreover, weight plates are not just for physical enhancement; they also challenge and build your mental toughness, which is crucial for progressing in your training. Remember, the journey to better fitness involves both your body and mind, and with the right tools like weight plates, you're well-equipped to succeed.