Barbells can feel scary, right? Especially when the weight room seems dominated by heavy lifters, it's easy to think barbell training isn’t for you. But let me assure you something—barbell workouts are most definitely for women and for beginners too! Below, are the most basic of equipment that can be used to exercise your upper body muscles, burn fats, and generally enhance your fitness levels. Even there isn’t the need to lift very big weights to feel the simulated effect of weights.
Here you will know
Why Barbell Training for Women?
Before we dive into the workouts, let's talk about why barbell training is fantastic for women:
- Build lean muscle
- Boost metabolism
- Improve bone density
- Enhance overall strength
- Increase confidence
Myth Busting: Barbells Won't Make You Bulky!
Let's address the elephant in the room – the fear of getting "bulky." Here's the truth: lifting weights, including barbells, won't turn you into the Hulk overnight. Women naturally have lower testosterone levels than men, making it harder to build massive muscles. What you will gain is toned, lean muscle that'll make you feel strong and confident!
Common Concerns for Female Beginners
Starting any new fitness routine can be daunting. Here are some common worries and how to overcome them:
- Fear of injury: Start with light weights and focus on proper form.
- Feeling out of place: Remember, everyone starts somewhere. You belong in the weight room!
- Not knowing where to begin: That's why we're here! Follow these workouts to get started.
- Lack of strength: You're stronger than you think. Trust the process and progress at your own pace.
Essential Equipment
For the following five exercises, you'll need:
- IFAST Chrome Barbell(start with a standard 22-pound bar or a lighter training bar)
- Weight plates
- Comfortable workout clothes and shoes
Safety First: Proper Form and Technique
Before we jump into the workouts, let's cover some basics:
- Start with an empty bar to practice form
- Keep your core engaged throughout each movement
- Breathe steadily – exhale during the hard part of each lift
- If something hurts (not just feels challenging), stop and reassess your form
5 Upper Body Barbell Exercises For You
1.Barbell Shoulder Press
The barbell shoulder press is a classic upper-body exercise that targets the shoulders, triceps, and upper chest. This move helps develop rounded, sculpted shoulders and tones the upper arms. It is perfect for women wanting to improve upper body strength and posture.
Muscles Worked: Shoulders (deltoids), triceps, upper chest.
How to Perform the Barbell Shoulder Press
- Stand with your feet shoulder-width apart and hold the barbell at chest height.
- Keep your core tight, and press the barbell overhead until your arms are fully extended.
- Slowly lower the barbell back to your chest.
Pro Tip: Start with an empty barbell or use lightweight plates on either side. Focus on keeping your movements controlled and avoid arching your back.
👉Are you worried your arms aren't strong enough to lift the barbell overhead? But remember, you don't have to start with heavy weights. Use lighter weights and increase the weight as you get stronger. It's all about progress, not perfection!
2.Underhand Bent-Over Rows
The underhand bent-over row targets the lats, biceps, and lower back. This exercise helps you build a strong, wide back, and also engages your arms more, making it an ideal move for beginners looking to tone both their back and arms.
Muscles Worked: Lats, biceps, traps, rear delts.
How to Perform Underhand Bent-Over Rows
- Hold the barbell with an underhand grip, bend your knees slightly, and hinge forward at the hips.
- Pull the barbell toward your torso while squeezing your shoulder blades together.
- Lower the barbell in a controlled motion and repeat.
Pro Tip: Keep your back flat and avoid rounding your spine. The underhand grip shifts some of the work to your biceps, giving them extra toning!
👉Many women often have trouble engaging their backs properly when rowing. One tip is to think about "pulling from the elbows" instead of just lifting the bar, which helps to better activate the back muscles.
3. Overhand Bent-Over Rows
Similar to the underhand row, but with an overhand grip, this exercise shifts the focus more to your upper back, traps, and shoulders. Overhand bent-over rows are great for building a strong, balanced back, which helps with posture and overall strength.
Muscles Worked: Upper back, traps, rhomboids, rear delts, lats.
How to Perform Overhand Bent-Over Rows
- With your feet shoulder-width apart, hold the barbell with an overhand grip.
- Bend slightly at the knees and hinge forward at the hips.
- Pull the barbell towards your torso, squeezing your shoulder blades together.
- Lower the barbell and repeat.
Pro Tip: Focus on a slow, controlled movement to avoid swinging the barbell.
👉Many girls feel discomfort in their lower back. This requires us to always keep our core muscles tight and our backs straight to prevent strain.
4.Romanian Deadlift (RDL)
Though the Romanian deadlift (RDL) primarily targets the hamstrings and glutes, it also works the lower back and core, providing a full-body challenge. Strengthening these areas supports the upper body, improves posture, and reduces the risk of injury.
Muscles Worked: Hamstrings, glutes, lower back, core.
How to Perform the Romanian Deadlift (RDL):
- Stand with the barbell in front of you, feet shoulder-width apart.
- Keep your back straight, hinge at your hips, and lower the barbell down, keeping it close to your legs.
- When you feel a stretch in your hamstrings, drive your hips forward to return to the standing position.
Pro Tip: Don’t round your back. Focus on moving your hips back while keeping the barbell close to your body.
👉RDLs can be tricky for beginners who fear back injury. The key is to move slowly and focus on hip movement, not bending your back. Start with light weights or even just the bar until you feel confident.
5.Bicep Curls
Everyone loves toned arms, and the barbell curl is one of the best moves for that! This simple but effective exercise focuses on your biceps, helping you achieve stronger, more defined arms.
Muscles Worked: Biceps, forearms.
How to Perform the Barbell Curl:
- Stand with your feet shoulder-width apart, holding the barbell with an underhand grip.
- Keep your elbows close to your torso and curl the barbell up towards your chest.
- Lower it back down slowly, extending your arms fully.
Pro Tip: Don’t swing the weight. Keep the movement controlled to really feel the burn in your biceps.
👉Some women worry they won’t see results with lighter weights. But it’s not just about lifting heavy—it’s about consistency and form. Start light and focus on good technique, and you’ll see progress in both strength and definition.
Final Thoughts: Embrace the Barbell!
In barbell training women are given the opportunity to develop genuine strength, enhance their self esteem and great physique. You don’t need to use a heavy load the first time —you only need to use a small amount then build up the intensity slowly. These seven exercises are a perfect starting point if you are just starting with lifting weights. Keep in mind, barbell training is not something only for professional athletes and it’s not just about building muscles. The following advantages aside, you will become mentally stronger, confidence and empowered to handle other challenges faced in different facets of life.
So, what are you waiting for? Grab that barbell, give these exercises a go, and see how strong you can become!
