I just got an awesome video question from a reader named Dale – and it got me so fired up, I had to share it with you.
Dale’s been working out at planet fitness for the last couple of years, but in the last 6-weeks, she’s made it her mission to start learning how to strength train. (HECK YES!!!) She’s watching Youtube videos and trying to figure the whole thing out.
Here was her question:
I want to know how to transition to the other things that I’m intimidated by using, like the barbells and stuff like that. I don’t know if I’m quite ready or not – how can I get ready and where do I start?
I know exactly how it feels to stand in the gym and see the free weights section and feel like “What am I even supposed to do over there?”
Heck, when I first started lifting weights in high school, the only guidance I got was “add more weight” and “go deeper”. (Literally, they strapped this little device around one thigh that “beeped” when it sensed it had tipped below parallel. The rep didn’t count unless we heard the beep – regardless of proper technique. 😅)
Getting started with barbell training is something we’ve worked with on with thousands of folks over the years.
Here’s how I’d break it down so you can step up to the squat rack with confidence. 🙌
Step 1: Give yourself permission
This is going to sound counter-intuitive, but I mean it: the best way to start barbell training is by giving yourself permission that you never have to pick up a barbell if you don’t want to.
There are so. many. ways. to. get. strong. Bodyweight training. Dumbbells. Kettlebells. Sandbags. You get the idea.
The last thing I want is for you to feel like you HAVE to barbell train to get stronger, or that you’re missing out on some super secret technique. (Cue the FOMO!)
Sure, barbell training is super fun, challenging and rewarding, but if you decide it’s not for you – no sweat!
And the funny thing is, by giving yourself permission to never pick up a barbell if you don’t want to, it actually makes it easier and more fun to learn. Who knew? 😃
Step 2: Build your confidence
A barbell typically weighs 15-20kg (or around 33-45lbs) – the most common being the 45-pound version.
Before you step up to the bar, it’s a great idea to build up confidence in bodyweight and dumbbell movements that mimic the ones you’ll do with a barbell.
You’ll get stronger and learn the technique at a lower weight, so when it comes time to grab the bar, it’s mainly about adjusting to the set up – not a question of whether you can safely perform the lift!
Because you are only moving one item (the bar) rather than two (each dumbbell independently), barbell lifts actually feel slightly EASIER even if it’s the same total weight!
Some example progressions (level up when you can do 5 to 10 reps of the exercise with confidence)
- Bodyweight Squat -> Goblet Squat (15#) -> Goblet Squat (25#) -> Dumbbell Front Squat (40#) -> Barbell Back Squat (45#)
- Wall Push-up -> Countertop Push-up -> Dumbbell Bench Press (30#) -> Dumbbell Bench Press (40#) -> Barbell Bench Press (45#)
Step 3: One rep at a time
My third important tip: treat barbell training like practice time in the beginning.
It’s not about doing a ton of reps. Or adding weight.
It’s about mastering the technique with the bar.
So come in to the gym, get a good warm-up in, then before your main workout, practice your barbell technique.
- How to un-rack and re-rack the bar safely.
- How it feels to perform each lift well and with confidence
- What to do if you need to bail
You likely only need a couple of sessions like this, but it will go a long way to helping you feel confident under the bar. And you learn best when you are fresh (hence add it to the start of your workout.)
Once you’re feeling good moving with just the bar, you can slowly adding weight until you find your sweet spot.
Bonus: Avengers, Assemble!
One final thought I’ll leave you with. Depending on your gym, there are likely staff, trainers, or even other members there who would love to spot you so you can perform your first barbell lifts with confidence.
Especially if they are wearing a Nerd Fitness shirt or unicorn rainbow shorts (looking at you Alek) – I can guarantee they’d be ecstatic to help out.
|
|
I know not all situations are the same, so only do what you feel comfortable with. 👍
I’d love to hear from you:
Have you tried barbell training yet?
If so, what was your experience like getting started?
If not, what other questions do you have about it?
You got this! 💪
-Matt
P.S. Coach Drew is someone who excels at teaching barbell training and technique. Earlier this year, his client Steve hit a 200lb overhead press…for a triple! 🤯 🔥