I just got a great video question from a reader named Dale – and it got me so excited that I had to share it with you.
Dale has been training at Planet Fitness for a few years, but in the last six weeks she has made it her mission to learn strength training. (HELL YES!!!) She watches YouTube videos and tries to figure the whole thing out.
Here was her question:
I want to know how to move on to the other things that intimidate me, like: B. Barbells and the like. I don’t know if I’m quite ready or not – how can I prepare and where do I start?
I know Exactly How does it feel to stand in the gym, see the free weights area and ask yourself, “What am I even supposed to be doing over there?”
Hell, 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 a thigh that “beeped” when it sensed it had tipped below parallelism. The repeat didn’t count until we heard the beep – regardless of the correct technique. 😅)
Getting started with barbell training is something we have worked on with thousands of people over the years.
Here’s how I would break it down so you can step up to the squat rack with confidence. 🙌
Step 1: Give yourself permission
This may sound counterintuitive, but I’m serious: the best way to start barbell training is to give yourself permission to never pick up a barbell if you don’t want to.
There is such a thing. many. ways. To. receive. strong. Bodyweight training. dumbbells. Kettlebells. Sandbags. You have the idea.
The last thing I want is for you to feel like you HAVE to do barbell training to get stronger or that you’re missing out on a 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 problem!
And the funny thing is, by allowing yourself to never pick up a barbell unless you want to, you can actually do it Easier and more fun while learning. Who knew? 😃
Step 2: Build your confidence
A barbell typically weighs 15-20 kg (or about 33-45 pounds) – the most common is the 45-pound version.
Before you step up to the bar, it’s a good idea to build confidence in bodyweight and dumbbell movements similar to those you perform with a barbell.
You will become stronger and learn the technique with less weight. So when it comes to grabbing the bar, it’s mostly about adjusting to the setting – not whether you can safely perform the lift!
Because you’re only moving one object (the bar) rather than two (each dumbbell individually), barbell exercises actually feel a little EASIER, even if they’re the same total weight!
Some examples of progression (level up when you can perform 5 to 10 repetitions 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 similarly Practice time at the beginning.
It’s not about doing a lot of reps. Or add weight.
It’s about mastering the technique with the bar.
So come to the gym, warm up well, and then practice your barbell technique before your main workout.
- This way you can take the rod out and put it back in safely.
- How it feels to perform each exercise well and confidently
- What to do if you need to bail?
You probably only need a few sessions like this, but it will go a long way toward making you feel more confident under the bar. And you learn best when you’re fresh (so add it at the start of your training).
Once you feel good, you can continue just the baryou can gain weight slowly until you find your sweet spot.
Bonus: Avengers, gather!
One final thought I want to leave you with. Depending on your gym, they probably have staff, trainers, or even other members who would like to see you do your first barbell exercises with confidence.
Especially if they’re wearing a nerdy gym shirt or unicorn rainbow shorts (looking at you, Alek) – I can guarantee they’d be thrilled to help.
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I know that not all situations are the same. So only do what you feel comfortable with. 👍
I would like to hear from you:
Have you tried barbell training yet?
If so, what was your experience at the beginning?
If not, what other questions do you have about this?
You got that! 💪
-Frosted
P.S Coach Drew is someone who excels at teaching barbell training and technique. Earlier this year, his client Steve performed a 200-pound overhead press…for a triple! 🤯 🔥
