Barbell exercises for women to shed fat

Here is a surprise statistic — women start losing roughly 1% muscle every year after turning 30. Muscle loss slows down metabolism and leads to flabby skin, physical weakness, and fat accumulation. Don’t become frightened. You may avoid or even reverse this with weight exercise thrice a week. While dumbbells are the most common weight training equipment, barbells have also made an impact in the fitness industry.

A barbell is a straight long cylindrical rod with varied diameters that helps tone, tighten, and burn fat. It is safe and great for novices, and you can do a variety of workouts with it. Here are 11 barbell exercises for women that address the upper and lower body and the core. Scroll down!

What Is A Barbell?

A barbell is an exercise equipment often used for strength training and bodybuilding workouts. You can quickly differentiate it from other equipment by its size and form. A conventional barbell features a long metal bar that has the same diameter across the grip region. It also includes adjustable weight plates connected to its ends. You may modify them to vary the weight according to your fitness level. The center of the bar generally includes a crosshatch design to assist you hold it firmly. This flexible workout equipment may be used for numerous activities such bench presses, squats, deadlifts, and overhead presses.

Incorporating barbell exercises into your training program will help you increase strength, tone your muscles, and enhance overall fitness. Check out the following section for some easy barbell exercises you may attempt.

Barbell Exercises For Women

Before starting, conduct a 10-minute warm-up. Wear grip gloves for safety. It is better to start without any weight plates and utilize the barbell if you are a novice. Once you feel familiar with the weight of the barbell, you may start adding weight plates and greater resistance to your workout. Usually, barbells have knurl markings showing where to hold them and are set as per the lifting standards. You can pick for a broad grip or a close grasp. It is ideal to start with your hands shoulder-width apart. Ensure the hands are set at a uniform distance, and both arms feel the resistance when utilizing the barbell. With these principles in mind, here’s your full-body barbell training routine:

1. Barbell Deadlift

Target: Hamstrings, Glutes, Lower back, Traps, and Core

How To Do

Hold a barbell with the palms facing inward and hands and feet shoulder-width apart. Keep the chest up, engage the core and glutes, and rest the barbell against the thighs.
Hinge from the waist and bend your upper body down.
Lower the barbell till it almost reaches your feet.
Get up, stand upright, and drive your hips forward.
Engage the core and glutes to prevent lower back discomfort.
Do 3 sets of 8-12 repetitions with 20 seconds break between the sets.

2. Barbell Upright Row

Target: Shoulders and Upper back

How To Do

Hold the barbell with the hands pointing inward, contacting the thighs. Keep the hands and feet shoulder-width apart, and the knees soft and chest up. Engage the core and glutes.
Pull the barbell up towards your chin and maintain the elbows out.
Lower the barbell back to the starting position.
Do 3 sets of 8-12 reps.

3. Barbell Bent-Over Row

Target: Upper back, Glutes, Shoulders, and Upper arms

How To Do

Hold a barbell with the hands turned outward. Keep the hands shoulder-width apart, bend the knees slightly, roll the shoulders back, and keep your chin up.
Hinge from the waist and bend your upper body forward. Keep your core and glutes engaged and glance down. This is the starting position.
Keep the elbows close to the torso and draw the barbell towards your chest.
Inhale and drop the barbell back to the starting position.
Do 3 sets of 8-12 reps.

4. Barbell Bicep Curl

Barbell Exercises For Women

Target: Biceps

How To Do

Hold a barbell with the palms facing outward, and maintain the hands and feet shoulder-width apart. Roll the shoulders back, maintain the chest high, and engage the core and glutes.
Curl your arms up and halt when the elbows are totally contracted.
Inhale and drop the barbell back to the starting position.
Do 3 sets of 8-12 reps.
These bicep workouts for ladies boost arm strength and definition.

5. Barbell Tricep Extension

Target: Triceps

How To Do

Lie down on a mat, flex the knees, and keep the feet flat on the floor. Position a barbell over your head before lying down.
Extend your arms behind your head and grip the barbell. Keep the hands shoulder-width apart.
Pick the barbell up, stretch your hands, and put it exactly above your chest. This is the starting position.
Keep the upper arm firm and bend the elbows to descend your forearm. Stop when the barbell is ready to contact the floor.
Exhale and raise your forearm up.
Do 3 sets of 8-12 reps.

6. Barbell Roll Out

Target: Abs, Glutes, Hamstrings, Shoulders, and Lats

How To Do

Kneel on a mat and lay a barbell in front of your knees.
Lower your upper body to grab the barbell. Keep the hands shoulder-width apart and the palms facing inward. Engage the core and glutes. This is the starting position.
Push the barbell with your hands and roll it forward.
Move your upper body while you roll and keep the spine straight.
Come back to the starting position.
Do 3 sets of 8-12 reps.

7. Barbell Chest Press

Target: Chest, Shoulders, Upper back, and Biceps

How To Do

Lie down on your back on a barbell rack bench with the legs on either side of the bench. Keep the feet flat on the floor.
Grip the barbell and raise it to unhook it from the rack.
Extend the arms and raise the barbell above your chest. This is the starting position.
Inhale and lower the barbell. Stop when it is a few inches over the bottom ribs of your chest.
Exhale and push the barbell back up to the starting position.
Do 3 sets of 8-12 reps.

8. Barbell Shoulder Press

Barbell Exercises For Women

Target: Shoulders, Chest, Biceps, and Upper back

How To Do

Hold a barbell with hands facing inward. Keep the hands and feet shoulder-width apart and the knees relaxed. Roll the shoulders back, maintain the chest high, and engage the core and glutes.
Pick it up from the floor to the chest level. Flex your wrists so that the palms face outward. Keep the elbows tight to the body and face ahead. This is the starting position.
Exhale and push the barbell above your head.
Inhale and slowly bring the barbell back to the starting position.
Do 3 sets of 8-12 reps.
Incorporate this exercise into your upper body workouts program for balanced shoulder and upper back development.

Benefits Of Barbell Exercises

Barbell workouts offer a number of advantages, from raising general strength to strengthening muscular tone. These workouts can be very beneficial for growing muscle for women, helping to attain a well-defined, muscular body. Read below:

Help improve posture
Help develop muscular strength Improve muscle power
Prevent muscle atrophy and helps create lean muscle
Improve athletic performance
How often should you do barbell exercises? Scroll down to find out in the next section.

How Often To Use The Barbell

Barbell exercises are weight training or strength training exercises and are a terrific technique for women to engage in weightlifting and resistance training in the gym. As a matter of thumb, it is advisable to execute these exercises thrice a week. When paired with dumbbell workouts for women, they can aid in muscle growth and promote overall health and wellness. However, focus each body area on various days and do not practice all 11 exercises simultaneously.

Jumping head on into these workouts may seem frightening if you are a novice. Listed below are some ideas to aid any newcomers!

Practical Tips For Beginners

Beginners may safely and efficiently include barbell workouts into their fitness regimens by following the below tips:

Focus on perfecting the right form before increasing the resistance. As you perfect your form, you may progressively raise the weight of the barbell.
Consider training with a trainer to acquire appropriate technique and avoid injuries.
Always warm up and cool down to prevent injuries and boost healing.
Pay heed to your body’s cues and take rest days when needed.