Are Barbells Good for Women?

Barbells typically allow you to lift larger amounts of weight than you can with a dumbbell in each hand. Perhaps that's why many women associate barbells with men and bodybuilders, and pick up dumbbells at the gym instead. But according to "Shape" magazine, working out like a man doesn't cause women to bulk up with huge muscles because women have much less testosterone. In fact, lifting heavy barbells enhances your physique by trimming more fat and defining your muscles.

  1. Lifting Heavy

    • The barbell's design -- with weights balanced on either side of a long bar --makes it easier to lift heavier amounts of weight than you can with other free weights. If you lift heavier weights you'll not only strengthen your muscles but you'll burn more body fat. Lifting heavier for a small number of explosive reps, especially if you do three or more sets, releases more muscle-growth hormones, so you build more strength faster. You'll also improve your physique by giving your muscles lean definition.

    Balance

    • Using a barbell helps you work both sides of your body evenly because you lift weight on both sides. Balancing a barbell in your hands or on your shoulders also recruits stabilizing muscles in your lower body, core and upper body. This improves your balance and can help protect you from injury.

    Barbell Exercises for Women

    • If you're new to barbells and lifting heavy weights, start with front squats and deadlifts -- two relatively simple barbell exercises that strengthen several major muscle groups at once. Do back squats when you're ready to lift heavier weights, since it's easier to balance the barbell on the back of your shoulders than to hold it in front. For strong arms, do barbell biceps curls and barbell triceps extensions. Try to do three to five sets of five to 10 reps for each barbell exercise.

    Safety Considerations

    • Learn weight training exercises using your own body weight, dumbbells or kettlebells as resistance before moving up to barbells. You can also practice barbell exercises with just the bar and no weight added, and then add weight plates when you're ready. Have a personal trainer or coach help you with new exercises, because using incorrect form can lead to injuries. It's also a good idea to have someone spotting you when you're using barbells, especially if it's your first time.