3 Barbell Workouts For Women To Get In Shape

3 Barbell Workouts For Women To Get In Shape

What about adding new exercises to your workout regimen this year in order to have a beautiful and attractive figure? Switching over your exercise routine can be challenging but it’s beneficial for you because it helps to make your workout more engaging, and interesting and also help you to get rid of plaque caused due to monotonous exercise routine.

Barbells are one of the best tools for getting in shape. They’re versatile, effective, and affordable. These exercises are the best exercises to tone up your body muscles, burn lots of calories, build muscular endurance, and improve your overall fitness.

Being a woman and staying in good shape can be a difficult task, due to house chores, workload, and kids. But you don’t need to worry about it because, in today’s blog, I will be discussing the 3 barbell workouts for women that will surely help you to get in shape. But before that, let me tell you that if you want to get yourself indulged in any type of exercise make sure to wear comfortable and lightweight gym attire so that you can make exercise sessions more convenient and easygoing.

What are the advantages of exercising with a barbell

There are numerous advantages of exercising with the barbell, some of which are listed below.

  • Barbells give you the option to lift heavy, which is essential to build muscle.
  • You can load a barbell with as much weight as you want to push yourself to your personal limits.
  • There are a variety of lifts and movements you can perform with a barbell.

What Do You Need To Get Started With A Barbell?

If you are a beginner to using barbells, here are some tips on how to get started with a barbell:

Find the right barbell for you.

There are many different types of bars available, so make sure you pick one that is compatible with your goals and fitness level. If you’re just starting out, then it’s best to use a lightweight bar so that you don’t hurt yourself. Once you get more comfortable with the movements, consider upgrading to a heavier-weight bar.

Learn how to properly load the barbell by putting weights on each end of it. You can either load your weights directly onto the bar or just slide them onto individual plates that have been attached together with clips or collars (these are called weight plates).

Best barbell exercises for women.

There are various barbell exercises for women that will surely help you to get in shape.

1. Performing bent-over rows.

The bent-over row is a great workout for developing the upper back and biceps. It also serves as a great functional workout that helps to strengthen your core, which is important for everyday activities like lifting objects and bending over to pick something up.

How to perform?

  • Stand with your feet shoulder-width apart and knees slightly bent.
  • Hold a barbell with an overhand grip, hands about shoulder-width apart.
  • Now pull your shoulders back and down, keeping your chest high and head up.
  • Bend at the hips until your torso is almost parallel to the ground.
  • Pull the weight up toward your chest, squeeze your shoulder blades together at the top of the movement, and slowly lower it back to starting position.
  • Repeat for the desired number of repetitions.

2. Performing glute bridge.

Mainly there are perhaps 8 muscles that affect the shape of your buttocks. Of these, most focus on your hips’ gluteus maximus and medius while a few engage the legs, mostly the quadriceps and hamstrings. Some women have a naturally slim build. Yet they might still have muscular legs (knees) and skinny buns. This is because their muscle tone is not balanced. Having a balanced muscle tone is important for the overall shape of the legs.

The glute bridge exercise is the best way for building strength and thickness in the glutes. This also requires a lot of balance, which is why it is considered one of the most important muscle-building exercises.

How to perform.

  • To start out, lie on the floor with your knees bent and feet flat on the floor.
  • With your hands behind your head or crossed over each other at chest level, push off the floor with the help of your heels until only your upper back and shoulders are still touching it.
  • Hold this position for at least 10-15 seconds before returning to the beginning position.

3. Performing overhead press

For those who spend 10-12 hours sitting in front of a computer screen, especially the ladies. Because this behavior may lead them to have rounded shoulders, due lack of mobility and flexibility in their muscles. But fortunately, overhead press exercises will surely help them out by increasing the flexibility and mobility in shoulder muscles if performed regularly with the correct form.

How to perform?

  • Stand with your feet shoulder-width apart and your knees slightly bent.
  • Hold the barbells with your hands in such a way that your palms are facing inward and your arms fully extended above your head.
  • Lower the dumbbells over your head and down until they are at your ear level.
  • Press up from this position until your arms are fully extended over your head again.
  • Repeat this motion until you have completed the desired number of repetitions.


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