Barbell Workouts for Women
Take a look at these five full-body barbell exercises for women, suggested by fitness instructor Yash Agarwal, who has also shared the benefits and side effects of workout with barbells.
1. Squats
Setup:
Place the barbell on the upper back (traps). Feet shoulder-width apart.
Execution:
- Lower hips back and down.
- Keep knees in line with toes.
- Descend until your thighs are parallel to the ground.
- Drive through heels to return to the starting position.
2. Deadlifts
Setup:
- Stand with feet hip-width apart.
- Grip the barbell with hands shoulder-width apart.
Execution:
- Hinge at the hips, keeping the back straight.
- Lower the barbell towards the ground.
- Keep the bar close to the body.
- Lift by extending the hips and knees simultaneously.
3. Overhead Press
Setup:
- Start with the barbell at shoulder height.
- Grip slightly wider than shoulder-width.
Execution:
- Press the barbell overhead.
- Keep the core engaged to protect the lower back.
- Lower the barbell back to shoulder height.
4. Bent-over Rows
Setup:
- Hinge at the hips, chest parallel to the ground.
- Grip the barbell with hands slightly wider than shoulder-width.
Execution:
- Pull the barbell towards the lower chest.
- Keep elbows close to the body.
- Lower the barbell with control.
5. High-Intensity Interval Training (HIIT) with Barbells
Barbell Complex:
Combine exercises like squats, deadlifts, rows, and presses into a sequence. Perform each exercise for a set number of reps without resting between. Rest for a short period between rounds. Repeat for multiple rounds to elevate heart rate and burn calories.
Tabata Barbells:
Choose one or more barbell exercises. Perform each exercise at maximum effort for 20 seconds.
“Always prioritise proper form over heavy weights, gradually increasing intensity to avoid injuries. Consider consulting a fitness professional for personalised guidance,” says Agarwal.
What are the Benefits of Barbell Exercises for Women?
1. Strengthens Body
Exercises with a barbell are a good way to increase the amount of muscle in your entire body. For those who want to improve their pecs, quads, and other muscles, barbell workouts are an excellent option.
2. Improves Your Athletic Performance
Exercises with barbells assist in developing upper and lower body muscles, which enhances power and speed in a variety of sports.
3. Improves Your Posture
Barbell exercises, when performed correctly, will strengthen the muscles in your stabiliser, which will help you maintain a straight back and erect posture.
What are the Side Effects of Using a Barbell?
There are always pros and cons of everything. Similarly, using a barbell for workouts has some side effects.
- Improper form or lifting too much weight can lead to injuries.
- Muscle soreness
- Excessive use without proper rest can lead to fatigue and injuries.
Which is the Appropriate Weight of Barbells for Women?
The weight depends on the following factors:
- Beginners: Start with a light barbell (15-20 lbs) to focus on form.
- Intermediate: Gradually increase to a weight challenging for 8-12 reps.
- Advanced: Tailor weights based on fitness goals; vary between light and heavy for diverse training.
Conclusion
Barbell exercises are an excellent way for women to improve their overall fitness, build strength, and enhance their athletic performance. However, it is essential to remember to prioritize proper form and gradually increase intensity to avoid injuries. Consult with a fitness professional for personalized guidance, and start your barbell journey today!
FAQs
Q: What is the best way to start a barbell workout?
A: Start with a light barbell (15-20 lbs) and focus on proper form.
Q: How often should I do barbell exercises?
A: Aim for 2-3 times a week, with at least a day of rest in between.