StrongLifts 5×5 and Rippetoe 3×5 use progressive loading. Meaning you add weight each workout until you can’t anymore. You can increase your Squat to 1.5x your body-weight for at least 1 rep using this approach.

Progressive loading works best using increments of 2.5lbs/1.25kg. But some gyms don’t have small plates. They only have plates of 5lbs/2.5kg or worse 10lbs/5kg. Here are some solutions for microloading.

Benefits of Microloading. The main benefit of using increments of 2.5lbs/1.25kg and more is to prevent stalling. Examples where this is useful:

• Upper-body Exercises. You can get away with 10lbs/5kg increments for a while on Squats & Deadlifts, but not on the Overhead Press and Bench Press. The smaller & less experienced you are, the more this is an issue.
• Specific Weight. Routines like StrongLifts 5×5 Advanced or Smolov use calculators. Without smaller increments you’re forced to use the nearest weight up/down which can be too big of a jump or not enough.
• Females. Progress is usually slower with women. Increments of 2.5lbs or even 1.25lbs per workout delay stalling. Especially on exercises like the Overhead Press or Bench Press.
• Dumbbells. If you have adjustable dumbbells and 2.5lbs plates, you’ll be increasing the weight by 5lbs/side. Going from 40lbs to 50lbs is a 20% increase. Hard to sustain this kind of progression for long.

Fractional Plates. The best solution is to get manufactured small plates. These are easy to take with you to the gym.

• Iron Woody. 8 plates with weights ranging from 1/4lb to 1lb. Metric plates also available. 2″ or 1″ hole. Ship to Europe.
• ATP. 8 weight plates of 1/4lb, 1/2lb, 3/4lb & 1lb (2 each). 2″ holes so they fit on your bar or dumbbells. With a bag to keep them together.
• Platemate. Offer magnetic weights of 1.25lbs. You can attach these to your barbell or dumbbell.

Chains. Another solution is to get 2 chains and slide them on your barbell next to your plates. Cheap but take more space than fractional plates.

• 6 links + 1 clip. 1x 5/16″ chain weighs 1,5oz/link. 1x spring link clip weighs 1,5oz. 6 links + 1 clip weighs 10oz or 0,625lbs
• 8 pairs. Get 16 chains + 16 clips and you can work with increments of 1.25lbs, 2.5lbs, 3,75lbs & 5lbs.

Last cheap solution for microloading is to get 2 washers with a 2”/50mm hole. Glue these together and you’ll have increments of 2.5lbs/1.25kg.