Everyone was once a beginner in the gym, and we all remember how intimidating and confusing it seemed.
You don’t know whether you’re supposed to be using only dumbbells, only barbells, only machines, or somehow combining all three. Along with that, you’re always concerned about whether you have the proper form or whether you’re using the machine and the way it’s supposed to be used.
Of course, hiring a personal trainer to help you in your journey is the easiest way to ensure that you’re doing only the movements you have to be doing and in the right way. A good PT will show you how to load barbells using clamps like these, how to use all of the machines, and ensure that your program is the right one according to your goals.
However, not everyone can afford the fees of a personal trainer, and most people rely on the knowledge they get from friends or influencers to structure a workout program. The issue with that is that often, friends or influencers on the internet don’t have the needed knowledge to help you create a proper training program, as they most likely recommend only exercises that they’ve been doing.
The goal is to assist you with building your gym program, which is why we ensure you get successful in the journey. To spice things up, let’s move forward and discuss 10 popular barbell exercises for novices.
Why Should You Do Barbell Exercises?
Barbell exercises are typically compound movements that require multiple muscle groups to be done correctly.
Unlike doing work on the machine, where you’re isolating one muscle group and only working on it, with barbells, you have to engage your core and posterior chain in order to perform the movements, which makes them more effective. Along with that, as a newcomer, when you’re simply indulging in bodybuilding, barbell exercises are a great way to gain muscle and place a higher load on you.
All in all, by prioritizing barbell work over isolated exercises on various machines, you’re allowing your entire body to be engaged in the movement, which in turn helps build muscle and strength in a far more efficient manner.
What Are The 5 Best Barbell Exercises For Beginners?
There are tons of barbell exercises you can find on the internet; however, not all of them are suitable for beginners.
For example, all of the Olympic lifts like the Clean&Jerk or the Snatch aren’t movements you’re ready to perform during your second week in the gym when you don’t have the strength or the needed form.
This is why one should always think about basic movements that are not difficult to learn. But they should also be effective and helpful.
So, let’s now take a look at the best barbell exercises we can recommend at the start of your fitness journey.
1. Back Squat
There’s no way to make this list without mentioning what’s arguably the best barbell exercise – the back squat. It stimulates many of the large muscle groups in the body due to the fact that it requires tension from the upper body and power from the lower body.
Along with that, it requires the core to be engaged at all times, making it a full-body exercise, even though it’s mainly used to muscle in the legs.
2. Romanian Deadlift
The standard deadlift is a fantastic exercise. However, it can be challenging to perform when you’re still a beginner. One way to work on your technique and build form and strength is by performing a much less technical variation like the Romanian deadlift.
The main difference between the traditional deadlift and the RDL is that the RDL begins with you in a standing position, and the barbell never touches the ground. This leads to more engagement for the glutes and hamstrings due to the fact the muscles are in constant tension as the barbell never touching the floor leads to the body not being allowed to “unload.”
3. Bent-Over-Row
The barbell row is one of the most popular barbell exercises out there and for a good reason. It’s an essential movement for the back, and the great thing is that it’s easy to do for beginners and, at the same time, extremely effective, as it enables the lifter to lift a substantial amount of weight from the get-go.
Along with that, it’s good for the core as well, as you need to keep it engaged throughout the entire exercise to ensure that it’s performed correctly.
4. Bench Press
The barbell bench press, including all of its variations (close grip, incline & decline), is a great exercise for targeting the chest, triceps, and shoulders to some degree. It’s fantastic for beginners, as it is easy to learn, and it doesn’t require a ton of technical skill.
The traditional bench press, similar to most barbell exercises, allows you to use more weight due to the straight bar path and the added stability from the bench. This means that even as a beginner, you can lift more weight, leading to increased strength and muscle.
5. Overhead Press
The foundational movement for barbell overhead lifts is the overhead press, as it lays the ground for other exercises like the power jerk or push press. It’s simple to learn as it just requires you to move the bar from your shoulders to above your head, and it works all three deltoid heads (muscles in the shoulders), which is rare for an upper body exercise.
In Conclusion
By now, you should know that barbell exercises are great for beginners, as they allow you to have an efficient and effective exercise routine that maximizes both muscle and strength gains. With that said, it’s important not to rush into difficult exercises technically, which, as a beginner, you’re likely to perform with compromised form.
Instead, focus on basic movements like the ones we suggested in this article. Combine them and progressive overload, and you will see that your body will quickly progress, and you will be closer and closer to your desired physique.
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