This
Full-Body Barbell Workout for Beginners Will Boost Your Gym Confidence
Yes, barbells can
be intimidating when you’re just starting out. But with a full-body barbell
workout that’s created specifically for first-timers, you can ease into using
this fitness tool. And once you do so, you may just find it’s your new favorite
way to strength train.
One thing that’s
important to keep in mind if you’re considering starting with barbells is that
the equipment can be for any kind
of exerciser once you’ve built up a solid strength base. ACSM-certified
personal trainer Asher
Freeman, creator of the Nonnormative
Body Club in Philadelphia, likes to tell new
clients that people who frequent the barbell section at the gym don’t have any
magic abilities or skills allowing them to use barbells more effectively. It’s
just that some folks, “because of their gender, race, body type, et cetera, get
to have a lot more comfort in learning and get to be a lot more welcomed into
that space,” Freeman tells SELF.
Like we
mentioned, though, barbells can be more inclusive than you may think. Which is
why we tapped Freeman for a foundational, full-body barbell workout that’s
great for beginners—along with some advice on how to make your first barbell
workout as safe, effective, and non-intimidating as possible. Here are some
important things you should know before getting started with a barbell workout.
How much does a
barbell weigh?
The barbell is a
heavy-duty strength tool: A standard barbell weighs 45 pounds, though some gyms
may have a 35-pound version. This just means that before you get started with
barbell exercises, you should feel confident doing moves with other free
weights, like kettlebells or dumbbells, before adding a barbell to the mix.
Before trying
the below workout, which Freeman created for SELF, you should be able to do 8
to 12 reps of the following: a goblet squat of 35 to 40 pounds with a
kettlebell or dumbbell, an overhead press of 15 to 20 pounds per side with a
dumbbell, and a deadlift of 45 pounds with a kettlebell (or do a Romanian
deadlift with 20 to 25 pounds per side), Freeman advises.
How can you get
started lifting barbells?
Once you’ve
reached those strength parameters and you’re ready for the barbell, start with
just the barbell itself (i.e. don’t add any weight plates), even if that feels
easy. This is important, since the movement with a barbell is going to feel
different than it does with dumbbells or kettlebells, even if you’re doing the
same move.
“When you do the
exercise for the first few times, it’s going to be a lot more about getting the
form down and getting used to the unwieldiness of the bar than about
challenging your muscles to hold as much weight as possible,” explains Freeman.
To make sure your form stays on point when first using barbells (which can
reduce your chances of getting hurt), make sure your exertion level doesn’t go
beyond a 6 out of 10, says Freeman.
Once you get
comfortable, though, you can increase the intensity by adding weight plates.
Just do so in small increments—think 5 or 10 pounds total at a time—to reduce
your risk of injury. (Most gyms should have plates starting at 2.5 pounds.)
Keep in mind that as you add weight, you’ll probably need to decrease your rep
count, says Freeman.
Another tip for
barbell newbies: Enlist a buddy, or someone to help guide you through the
moves.
“If you feel a
little silly doing something for the first time, at least you've got some solidarity
there with another person,” Freeman explains. Even better if that person is a
certified personal trainer or otherwise knows how to use barbells safely and
effectively, since they can help walk you through the set up, watch your form,
and spot you on certain moves.
How do you set up
barbell lifts?
In terms of
proper set-up, if you’re doing moves like squats, deadlifts, and chest presses,
it’s important to hold the bar evenly so the weight is distributed evenly.
Barbells typically have symmetric, ringed markings on both sides and you can
use these to make sure you’re holding it in the same place on either side,
explains Freeman. This will make sure your load is evenly balanced.
Another safety
tip: Consider using cages for barbell moves like squats or lunges where the bar
rests on your shoulders—that way, you won’t have to hoist the bar over your
head to put it there; instead, you just duck under the bar to get into the
right position. And if you’re doing moves like the bench press, a bench press
station or a rack is also safer too; this will rack the barbell in a position
where you can easily grab it when your arms are nearly fully extended while
you’re lying flat on a bench. Oh, and if you’re using plates during moves where
the plates can slide—say, with a squat—be sure to use clips on the sides to
secure them! (Here are some more first-timer barbell
tips that can be helpful).
What else should
you know about barbells before getting started?
This one’s
important! It’s key to properly warm up before a barbell workout to reduce your
risk of injury. Before jumping into the below routine (or any full-body barbell
workout), Freeman suggests doing two rounds of the following: 30-second plank, 10–15 reps per
side of side lying hip
abduction, 10–15 reps of glute bridge, and 10 reps of bodyweight
squat. This quick circuit will fire up your abs and glutes, which
will help protect your low back during the workout and ensure you have “a
really solid foundation to be pushing weight from,” Freeman explains.
Last thing: A
barbell deadlift is a complex move that can lead to low-back pain, says
Freeman, so proper form is extra important. “It’s okay for lifters to feel
their low back work [during the move] alongside the large muscles in their
legs, core, and upper body,” Freeman explains. “However, the majority of the
work should be performed by the larger muscles in the thighs, butt, abs, and
mid- and upper-back.”
So if you feel
tightness in your low-back when deadlifting with a barbell, stop and loosen up
with stretches like cat-cow and forward fold; then, do light exercises
like bridges and planks to get your glutes and abs firing, suggests Freeman.
Then when you resume, make sure you’re maintaining proper deadlift form: Your core and your lats should be engaged, and your back
should be straight, not rounded. If your back continues to hurt, stop your workout for
the day and get evaluated by a doctor or physical therapist if needed.
Remember: It’s always important to listen to your body and back off if a
movement doesn’t feel good. There’s little to gain—and a lot to lose—by pushing
through pain.
Ready to dip
your toe into barbells? Keep scrolling for a full-body barbell workout for
beginners that’s an awesome, non-intimidating option for first-timers. It’ll
work your lower body (your quads, hamstrings, and glutes), upper body (especially your shoulders), and
core with basic compound movements that are fundamental for barbell newbies.
The Workout
What you
need: A barbell. Depending on your strength
and equipment availability, this may be a 45-pound barbell or a 35-pound one.
Freeman suggests all first-time barbell users lift with only the bar to start.
However, if you’re experienced with barbells and you can do the below rep
counts with ease and control, feel free to add weight plates.
For the sumo
deadlift, if you’re not using weight plates, you’ll also need something sturdy
(like weight plates or boxes) to stack beneath the bar on the sides so that the
bar is the same height as it would be with weight plates on it. This will
ensure you can do the move properly without rounding your back to reach the
bar.
Exercises
- Barbell back squat
- Angled barbell press
- Barbell sumo squat
Directions
- Do 2–3 sets of 8–12 reps of each exercise.
Rest 1–2 minutes between sets. After you’ve completed 2–3 sets, rest 1–2
minutes before moving onto the next exercise.
- Grab a barbell inside a squat rack with
your hands a bit wider than shoulder-width apart. Duck underneath the bar
and push your upper back against it.
- Squeeze your shoulder blades to create a
muscular “shelf” for the bar to rest on.
- Stand tall, unrack the barbell, and step
back. Place your feet slightly wider than shoulder-width apart and turn
your toes out 20–30 degrees.
- Push your hips back and bend your knees to
lower into a squat, pushing your knees slightly out to the sides.
- Drive through your heels to stand and
squeeze your glutes at the top. That’s 1 rep.
- Do 8–12 reps.
Inhale right
before you lower down and exhale as you stand back up. Take your time lowering
down and bring your upper leg as close to parallel with the ground as you can
without feeling pain in your knees or allowing your low back to curve. If you
have someone with you, you can ask for them to spot you—just make sure your
spotter is experienced and that you feel comfortable having close physical
contact with them, says Freeman.
- Push one end of a barbell onto a towel in
the corner of a room. Make sure the towel is between a wall and your
barbell. If your gym has a “land mine” attachment, you can use that
instead.
- From there, grab the barbell with your
right hand and hold it by your right armpit. Stand with your legs
shoulder-width apart, with a slight bend in your knees, an engaged core,
and a flat back. This is the starting position.
- Push into and up on the bar until your
elbow locks out.
- Slowly bring the bar back to the starting
position. That’s 1 rep.
- Do 8–12 reps, then switch sides and
repeat.
As you press
your arm up, exhale and make sure your shoulder stays down and away from your
ears. Inhale and take your time as you lower your arm, says Freeman.
- Stand behind a barbell with your feet
wider than shoulder-width apart and your feet turned out slightly. If
you’re using just the barbell with no plates attached, place the bar on
top of something sturdy (like weight plates or boxes) so that the bar is
the same height as it would be with weight plates on it. This will ensure
you can do the move properly without rounding your back to reach the bar.
- Sit your hips back, bend your knees and
press them out to the sides (so that they don’t cave in), and lean your
torso forward, maintaining a tight core and flat back. Grab the bar,
placing your hands exactly shoulder-width apart.
- Push your feet into the floor and stand up
tall, pulling the weight with you and keeping your arms straight. Bring
your hips forward and squeeze your abs and glutes at the top.
- Slowly reverse the movement, bending your
knees and pushing your butt back to lower the weight back to the floor.
Keep the bar close to your body the entire time and maintain a flat
back—only your knees should bend. That’s 1 rep.
- Do 8–12 reps.
As you perform
reps, engage your lats (big back muscles) by imagining you’re breaking the bar
apart, says Freeman. Make sure your spine stays long and squeeze your butt,
engage your core, and press through your feet as if you’re spreading the floor
apart, Freeman adds.
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