The humble barbell is often overlooked in favor of flashier and more trendy workout equipment. But don’t be fooled—the barbell is a versatile and incredibly effective tool for strength training, whether you’re a beginner or a seasoned athlete.
If you’re just getting started with strength training, this barbell workout plan for beginners is the perfect way to get started. With just a few basic exercises, you can build strength, gain muscle, and improve your overall fitness.
Before we get to the nitty gritty of a barbell-only full body workout plan, let’s go through a quick review of the most important exercises you’ll be doing.
There are two fundamental types of exercises you can do with a barbell:
Compound movements are multi-joint exercises that work multiple muscle groups simultaneously. These exercises are incredibly effective for building strength and muscle because they allow you to move heavy weights and recruit more muscles than isolation exercises.
Furthermore, they are functional in nature meaning they transfer well to everyday activities.
The most common compound exercises are variations of the squat, deadlift, overhead press, and bench press. These exercises should form the foundation of any barbell workout plan.
Isolation exercises are single-joint movements that target a specific muscle group. They are often used as a way to finish off a workout by targeting muscles that may have been under-stimulated by the compound exercises.
Common isolation exercises include bicep curls, tricep extensions, and lateral raises.
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This workout plan is designed for beginners who are just getting started with strength training. It uses a 3-day split, meaning that you will train different muscle groups on different days.
On day 1, you’ll train your lower body. On day 2, you’ll train your upper body On day 3, you’ll do a full-body workout.
You’ll perform each exercise for 3 sets of 8-10 reps. This is a great starting point for beginners, but feel free to adjust the volume and intensity as you see fit.
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Use the following steps to help you choose an appropriate starting weight for your new workout routine:
Maintaining proper form throughout your workout prevents injury and ensures that you’re getting the most out of your exercises (1). Before adding weight to any movement, use bodyweight exercises to perfect your form.
You can also perfect your form using “zero weight” or “empty bar” exercises. These exercises are performed using a barbell with no weight added.
Start by finding a weight that you can safely and effectively perform 12-15 reps with, without breaking form. This is typically referred to as your base weight.
If you can easily do 15 reps in good form, that weight is too light to stimulate muscle growth. Add 5-10 pounds at a time until you find a weight that is challenging but still allows you to maintain proper form.
The idea is to push your muscles to failure, meaning you can’t do another rep without breaking form. Your starting weight will be the one you can perform 8-10 reps with.
Once you’ve found a starting weight that works for you, it’s important to progressively overload your muscles by gradually increasing the amount of weight you’re lifting. This will help you see results and avoid plateaus.
Each time you hit your max rep range for an exercise (12-15 reps), increase the weight by 5-10 pounds the next time you do that exercise. For example, if you’re currently lifting 50 pounds for 12-15 reps on the bench press, your next workout should be 54-60 pounds for 8-10 reps.
Progressively overload gradually; take at least 1-2 weeks in between weights so that your muscles are capable of handling more stress.
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Here’s how to safely execute the barbell exercises detailed in the beginner workout plan:
The back squat works the biggest muscles in your body (the quads, glutes, and hamstrings), making it a great exercise for beginners.
How to do it:
The deadlift is a great exercise for working the posterior chain (the muscles on the backside of your body), making it essential for beginners.
How to do it:
The bench press is a great exercise for working the chest, shoulders, and triceps.
How to do it:
The bent-over row is a great exercise for working the lats, traps, and biceps.
How to do it:
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The overhead press is a great exercise for working the shoulders, triceps, and core.
How to do it:
The barbell glute bridge is a great exercise for working the glutes, hamstrings, and core.
How to do it:
Now that you know some of the best exercises to include in your barbell workout, it’s important to review some safety tips to help prevent injury.
A spotter is someone who stands nearby to help you with the barbell if you start to lose control of it. When lifting heavy weights, it’s always best to have a spotter on hand in case you need help.
Before starting your workout, it’s important to warm up your muscles. A simple way to do this is to perform the exercises with lighter weights before moving on to the heavier weights.
This will help your muscles gradually adjust to the increased workload and prevent injury.
After your muscles are warm, it’s important to stretch. Stretching helps improve range of motion and can prevent injury. Dynamic stretching is especially beneficial before a workout (2).
Barbell workouts are a great way to build muscle and strength. They can be performed at home or in the gym and are suitable for all fitness levels.
When starting a barbell workout, it’s important to use proper form and technique. It’s also important to warm up your muscles and stretch before starting your workout. Following these tips will help you stay safe and prevent injury.
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