The barbell might be the simplest-looking piece of equipment at AFAC gym, but it also can be one of the most challenging to master. Modern 45-pound barbells have been around for at least 100 years, yet some gym members can go their entire lives without ever touching one. Hopeful weightlifters have also been known to try barbell training, only to injure themselves due to poor form.

Whatever the case, the only negative part of training with barbells is that many gym members don’t know how to use them, but if you really want to test your strength, barbells are the way to go. And if you’d like to give barbells a try at our Thornton gym, our team of personal trainers is here to assist you every step of the way.

Read this blog to learn about the benefits of barbell training and the best barbell exercises to add to your gym routine.

Benefits of Barbell Training at the Gym

There are many wonderful strength training options at the gym like dumbbells, kettlebells, and cable machines to name a few. Despite the increasing array of strength training tools and machines available, the barbell remains one of the best pieces of equipment to target a large amount of muscle groups and strengthen functional movement patterns that we use every day. Here are some of the many benefits that you can enjoy while training with barbells at the gym.

Barbells Have a Simple Design

A traditional barbell is a straight metal bar that can be loaded with individual weight plates, so you can easily customize how much weight you want to lift by changing the plates. Most barbells come with a pre-made weight that isn’t adjustable; for example, an Olympic barbell weighs 45 pounds. There are also other barbell designs, such as:

Trap bars are hexagon-shaped barbells that allow you to stand in the middle of the hexagon (instead of behind a barbell) as you lift the weight. The design of the trap bar places less force on your spine compared to a traditional straight barbell.
EZ curl bars are shorter than the Olympic barbell. EZ curl bars already come with a certain amount of weight attached and are available in a variety of sizes, up to 100 pounds. They are designed for upper body moves like biceps curls.
Smith Machines are technically not a barbell but resemble one. Smith Machines hold a light bar that slides up and down on a fixed axis. The Smith Machine Bar can also be loaded with weight plates like a barbell can.
Cardio bars are light, weighing in at 5-20 pounds. They are often used in group fitness classes and, as the name implies, for cardiovascular exercises.

Barbells Test Your Strength

Using a barbell for the squat, deadlift, bench press, and overhead press are key moves to measure your strength. And, unless you’re a competitive powerlifter, there’s no need to lift heavy barbells during every strength training workout at the gym.

To test your strength, you can try just one barbell exercise, like squats, for as heavy as possible – with good form – for three reps, once a week. If you’re not sure what your heaviest lift is, you can work up to your max with a strength test, as follows:

Set 1 – Do one set with a lightweight barbell that allows you to go for 5-10 easy reps. Rest for a minute.
Set 2 – Add 5-10 pounds for a bench press or overhead press; or add 15-20 pounds for a squat or deadlift. Do 6-8 reps and rest for two minutes.
Set 3 – Add 5-10 pounds for a bench press or overhead press; or add 15-20 pounds for a squat or deadlift. Do 4-6 reps and rest for two to four minutes.
Set 4 – Add 5-10 pounds for a bench press or overhead press; or add 15-20 pounds for a squat or deadlift. Do 3 reps.
Set 5 – If you were able to do those last 3 reps, rest two to four minutes and do 3 more reps. If you were able to do those 3 reps, you’ve found your 3-rep maximum. If you could only do 1-2 reps, you’ve found your heaviest lift.

Barbells Save Time at the Gym

When you do the “big 4” barbell exercises – squats, bench presses, overhead presses, and deadlifts – you use several muscle groups at once. For instance, during a deadlift, you’ll use your back, quadriceps, hips, hamstrings, arms, and shoulder muscles to lift the bar off the ground. Instead of using individual machines to target each of these muscles, you can work your entire body with a few barbell moves.

Barbells Improve Athletic and Functional Performance

When you first start lifting with a barbell, you will use your mind as much as your body. Learning how to move a barbell teaches your mind how to use all your muscles in unison to lift the weight efficiently. Improving that neuromuscular connection is what begins your strength gains at the gym. By getting stronger with barbells, you also can improve your ability to swing, rotate, jump, run, kick, throw, and punch. You’ll also improve your balance and coordination.

Barbells Increase Muscle Mass

Heavy resistance training is the most effective way to improve your strength and increase your lean muscle mass. Barbells are one of the most effective tools for heavy resistance training so that you can achieve the muscle mass gains you desire.

The 5 Best Barbell Exercises to Do at the Gym

Now that we understand the unmatched benefits of training with barbells, below are the five best barbell exercises you can do at the gym. The goal is to complete each of these exercises once per week at the gym. Keep track of your progress by writing down how much you can lift each week and gradually increase the weights by 5% once you’re able to do more than 3 reps.

Barbell Squat

As you do barbell squats, keep your core tight, your chest up, and your glutes engaged throughout the whole exercise, on the way down and on the way up. Only do barbell squats where there is a power rack to catch the bar, just in case you’re not able to lift it back up.

Walk up to the barbell on the rack. The barbell should be at shoulder height.
Hold the barbell with your hands shoulder-width apart and with your thumbs over the top of the barbell.
Dip your head under the bar and position the barbell on top of your back.
Raise your elbows and chest to create a shelf to rest the barbell along your shoulders, below the base of your neck.
As you keep your shoulders and chest tight, remove the barbell from the rack and take 3 steps back.
Stand with your feet slightly wider than shoulder-width apart and turned out slightly. Your knees should be over your feet.
Take a deep breath and squat down, pushing your hips back until your thighs are parallel to the ground.
Stand back up and breathe out on the way up. That’s one rep. Repeat for the desired number of reps.

Barbell Deadlift

With the barbell on the ground, stand in front of it with your feet hip-distance apart and turned out slightly.
The barbell should be 1.5 inches away from your shins, so that the bar crosses directly over the middle of your feet.
Remember to look straight forward throughout the exercise and don’t round your spine, as this could injure your lower back.
Hinge at your hips, bend your knees until your shins touch the bar, and keep your back straight as you go down to grip the barbell with an overhand grip. Your hands should be just outside your legs and your arms should be straight.
Squeeze your chest, take a deep breath in, keep your back flat, and drag the bar up your shins. Slightly shift your weight toward your heels.
Continue to pull the barbell up until you’re standing with your shoulders back, chest raised, and hips forward.
Lower the bar back down by bending your hips and knees and maintaining a flat back. Keep the bar close to your shins.
Once the barbell is back on the ground, exhale. That’s one rep. Repeat for the desired number of reps.

Barbell Overhead Press

Before you get started, there are a few ground rules to understand. First, make sure to keep your wrists above your elbows. That means you’ll be keeping your forearms perpendicular to the ground so that your wrists are directly above your elbows; it also means you don’t want to let your wrists move forward or backward but remain pointing toward the ceiling. Also, if you’ve ever had any type of shoulder injury, get your shoulders checked by a physician before doing this exercise because you can re-injure the area.

If a 45-pound barbell is too heavy for you, you can use a body bar or dumbbells instead.
You can start this exercise with the barbell on the ground or on a rack at shoulder level. If you’re starting from the ground, you can have someone spot you as you lift the bar to your shoulders.
Grip the barbell with your hands just outside your shoulders.
Place the bar in front of your shoulders with your wrists above your elbows. Keep your back straight and firm, your heels down, and place your feet shoulder-width apart.
Keeping your core tight, take a deep breath and press the bar straight up overhead until it’s directly above you.
When you reach the top of your lift, you want to keep going up for full mobility. That means you should shrug your shoulders up as far as they can go and lock your elbows out.
Lower the bar back down to the front of your shoulders, stopping between your collarbone and chin level. That’s one rep. Repeat for the desired number of reps.

Barbell Bench Press

Be safe with this exercise! When you do barbell bench presses, make sure you use a rack or have a spotter with you. Keep your gaze up toward the ceiling so that the bar doesn’t move out of place.

Lie on your back on a bench and grasp the bar with your hands shoulder-width apart. Your feet should be flat on the ground. Make sure to keep your wrists straight throughout the exercise.
Keep a slight arch in your back so there’s space between the bench and your lower back.
Lower the bar to your chest — keeping the bar over your nipple line — until your elbows are bent at a 90-degree angle. Contrary to popular belief, it’s not necessary to touch your chest with the bar. Don’t flare your elbows out or shrug your shoulders while you do this lift because it can cause a shoulder injury.
Once the bar is above your chest and your elbows are bent at a 90-degree angle, drive your feet into the floor and press the bar straight back up.
Breathe in on the way down and breathe out on the way up. Repeat for the desired number of reps.

Barbell Lunge

The barbell lunge will help you build muscle and endurance for deadlifts, squats, and other barbell exercises. Beginners can typically do 3 sets of 5 reps for barbell lunges. Advanced lifters can do 4 sets of 10 reps.

Place the barbell behind your head, just beneath the base of your neck along your shoulders. Hold the bar nice and tight.
Stand with your feet hip-width apart and elbows raised. Keep your abs engaged.
Maintain a tall spine and try not to lean forward during this exercise.
Stay in control of the barbell and yourself at all times.
With your right leg, take a big lunge forward and then lower your body until your left knee is 1-2 inches off the ground.
Explode back up through your right foot and bring your right leg back to the starting position.
Repeat the same movement with the left leg. That’s one rep. Repeat for the desired number of reps.

Raise the Bar of Your Fitness Level with Barbell Workouts at AFAC Gym

Whether you’ve never lifted a barbell before or you’re a seasoned powerlifter, we welcome you to complete all your barbell workouts at AFAC gym. If you’re brand new to barbell exercises, please consult with one of our personal trainers first, as correct form is essential to avoid injury during your barbell workouts. Our staff is always here to assist and support you as you work to achieve your fitness goals.

To learn more about becoming a member of AFAC gym — the best gym in Thornton, Colorado — please stop by or give us a call anytime. We’ll be happy to assist you. You can also contact our gym owner, Susan, at 720-849-0245 or susan@adventurefitness.club for assistance.