DIY Tiny Plates for the Barbell: A $5 Solution for Vegan Powerlifter Strength Training Beginner Women

As a woman new to strength training, one of the most frustrating hurdles can be the challenge of making small, incremental progress on the barbell. Adding just 5 kilograms—or even 5 pounds—on the bench press can feel like an enormous leap. The jump from comfortably lifting a weight at a rate of perceived exertion (RPE) 7 or 8, to suddenly hitting RPE 10, or absolute failure, is daunting and can stall progress. This is a common experience, and I completely understand how discouraging it can feel.

That’s why I want to share a practical, budget-friendly, and portable solution I’ve developed for this problem—a DIY method to create tiny plates for the barbell that cost less than $5 and can be made at home or even when traveling. This hack is especially useful for vegan powerlifter strength training beginner women who want to make precise, small jumps in their training without investing heavily in specialized equipment or carrying bulky plates around.

Why Small Increments Matter in Strength Training

When you’re starting out or refining your technique, small incremental increases in weight are crucial. They allow your muscles, tendons, and nervous system to adapt gradually, reducing the risk of injury and burnout. Also, those tiny jumps give you psychological wins that keep motivation high. But here’s the catch: most commercial gyms and even home gyms don’t have the tiny fractional plates you need to make those small jumps—especially in weights like half a pound or even less.

For example, the smallest plates you might find in many gyms are 1.25 kilograms or 2.5 pounds, which can be too much of a leap for your bench press progression. This is even more pronounced for women who tend to start with lighter weights and need finer increments to progress safely and effectively.

The Problem with Tiny Plates in Gyms and While Traveling

Even if you want to invest in tiny plates, finding them in a gym—especially commercial gyms or gyms you visit while traveling—is nearly impossible. Most gyms don’t have plates lighter than 1.25 kg or 2.5 lbs, and the very small plates that do exist are often specialized and expensive. This can be a huge problem if you’re traveling to a competition or just want to dial in your bench press weight perfectly to match your RPE goals.

Traveling with your own tiny plates sounds like a good idea, but carrying metal plates around is bulky and heavy. Plus, if you’re flying or using public transport, it’s just not practical. I’ve been there, and this is exactly why I developed a simple solution that anyone can make with household items.

DIY Tiny Plates: What You Need

Here’s the beauty of this solution: it’s cheap, accessible, and easy to make. You don’t need any fancy equipment or to order specialized gear online. What you do need is:

• A kitchen scale
• A pair of socks (or several pairs for organizing multiple weights)
• Some rubber bands or zip ties (either works)
• A bag of grain that you don’t mind using for this purpose (rice, buckwheat, or similar)

This might sound unconventional, but trust me—it works. You lift for yourself, not to look cool or fancy in the gym. The goal is results, and if carrying socks filled with rice helps you progress, then that’s all that matters.

Step-by-Step Guide to Making Your DIY Tiny Plates

1. Weigh Your Grain

Start by placing a small container or Tupperware on your kitchen scale and zeroing it out. Then add the grain until you reach the weight you want for your tiny plate increments. I usually go for 250 grams per sock, which equals roughly half a kilogram total when you add one sock on each end of the barbell.

You can also use sand or rocks, but grains like rice or buckwheat are easier to manage and clean if they spill. Plus, most people already have some sort of grain in their kitchen, so this is a convenient option.

2. Fill Your Socks

Pour the weighed grain into one sock carefully. Some spilling is inevitable, so it helps to have a larger bowl nearby to catch any excess. Filling socks with grain is surprisingly easy and doesn’t require any special skills.

3. Secure the Socks

Once filled, secure the open end of the sock tightly using a rubber band or zip tie. It doesn’t have to be perfect—just tight enough to keep the grain inside during your lifts. For traveling or longer-term use, zip ties might be a better option for extra security.

4. Attach the DIY Plates to the Barbell

Use additional rubber bands or zip ties to fasten the socks to the ends of your barbell. Make sure they’re secure and won’t slide off during your lifts. This setup adds approximately 0.5 kg (1.1 lbs) total in small increments, perfect for those fine-tuned jumps in your bench press.

Why This DIY Solution Works for Vegan Powerlifter Strength Training Beginner Women

This method is particularly useful for beginner women in vegan powerlifting strength training because:

• It enables small, manageable weight increases: Avoid huge jumps in weight that can cause failure or injury.
• It’s budget-friendly: You don’t have to spend a fortune on specialized equipment.
• It’s portable: Great for travel or gyms without tiny plates.
• It’s accessible: Uses common household items that are easy to replace.
• It’s customizable: You can adjust the weight by adding more or less grain or using different grains.

Plus, this DIY approach aligns with the vegan powerlifter ethos—resourceful, sustainable, and focused on performance rather than flashy gear.

Additional Tips for Using DIY Tiny Plates

Here are some extra pointers to make the most of your DIY tiny plates:

• Label your socks: If you make multiple pairs with different weights, use a marker or tape to label the weight on each sock for easy identification.
• Keep extra socks handy: You can prepare several pairs in advance to mix and match your increments.
• Consider denser grains for travel: If space is a concern, grains like buckwheat or lentils are denser and take up less volume than rice for the same weight.
• Use a sturdy bag for transport: Carry your DIY plates in a small bag to avoid spills and keep your gear organized.
• Practice safe attachment: Make sure the socks are securely tied to avoid any accidents during lifting.

Why I Don’t Mind Being “That Person” With Socks on a Barbell

Let’s be honest—carrying a pair of socks filled with rice isn’t the most glamorous or conventional powerlifting accessory. But here’s my perspective: I lift for myself, not for show. The gym is a place for results, not appearances. If this quirky hack helps me hit my numbers and feel confident on the platform, I’m happy to be “that person” with socks on the barbell.

In fact, I encourage you to adopt the same mindset. Focus on what works for you and your goals, regardless of what others might think. Progress is what matters most.

Who Is This Solution Best For?

This DIY tiny plate hack is perfect for:

• Women new to strength training who need small weight increments to comfortably progress RPE
• Anyone training at home without access to specialized equipment.
• Traveling lifters who want a lightweight, portable solution to maintain training consistency.
• Budget-conscious athletes who want to avoid expensive, specialized plates.
• Coaches or trainers who want to help clients make small progress without big equipment investments.

Final Thoughts: Embrace Practicality and Progress

Strength training as a vegan powerlifter beginner woman comes with unique challenges, but it also offers opportunities to be creative and resourceful. This DIY tiny plate solution is a perfect example of how you can overcome equipment limitations without breaking the bank or sacrificing progress.

Remember, lifting isn’t about looking fancy—it’s about getting stronger, smarter, and more confident. Whether you’re training at home, traveling to a competition, or visiting a commercial gym, having the ability to fine-tune your weights in small increments can make a huge difference in your journey.

If you find this hack useful, I’d love to hear your feedback. And if you want more tips and equipment hacks tailored for vegan powerlifters and strength training beginners, let me know—I’m always excited to share what I’ve learned from my own experiences.

Keep lifting, keep growing, and remember: every small step counts.