A Beginning Barbell Plan

Working out with a barbell can seem intimidating if you haven't done it before. Weight training offers some impressive benefits, including its fat-burning and muscle-building qualities, and it isn't as challenging as it may seem. There are some very effective barbell exercises that can help you get the body you want. As a beginner, start off with some simpler exercises to create a barbell plan you can easily follow, and which includes exercises for all of the major muscle groups in your body.

  1. Barbell Curl It Up

    • The barbell curl is one of the most basic, yet most effective barbell exercises. It works the biceps muscles in your upper arms, but also your deltoids and wrist flexors. Stand with your feet about shoulder-width apart, toes pointing forward, with your arms down in front of you. Grasp a barbell with an underhand grip. Flex your elbows, bringing the weight up to your chest, then lower back down for one rep.

    Do the Deadlift

    • The deadlift may sound serious, but it's actually a quite simple barbell exercise. Start in a standing position with your feet about hip-width apart, your barbell positioned just in front of your toes. Squat down without arching your back and grasp the barbell. Then return to a standing position, bringing the barbell with you. Repeat, touching the barbell to the ground each time you squat down.

    Lunge Forward for Strong Legs

    • The barbell forward lunge exercise works the quadriceps and hamstrings in your upper legs, as well as the gluteal muscles in your buttocks, making it an essential exercise to include in your beginner workout. Stand with your feet slightly wider than shoulder-width apart, holding a barbell so it rests against the back of your shoulders. Holding the barbell in place, lunge forward with your left leg, lowering until both legs are on a right angle. Push yourself up off your left foot, returning to your original position, then repeat with the other leg to complete one rep.

    Shrug It Off

    • To work the trapezius muscles in your back, try the barbell shrug exercise. Stand with a narrow stance, arms extended in front of you holding a barbell so it rests against the front of your thighs. Keeping your arms straight, shrug your shoulders up so the barbell is raised a few inches. Return to your starting position by relaxing your shoulders.

    Raise It Up Front

    • The barbell front raise is an excellent barbell exercise to try as a beginner. It's an isolated exercise that targets the deltoid muscles in your shoulders. Stand with your feet about shoulder-width apart, toes pointed outward slightly and your arms down in front of you. Have your elbows bent slightly, holding a barbell in your hands. Raise your arms, bringing the barbell upward, until your arms are just above parallel to the floor. Lower your arms back down to return to your starting position.

    Creating Your Workout Plan

    • As a beginner, you can stick to doing a single set of 12 reps of each exercise, three times a week. As you keep up with your workouts and increase your strength, you can gradually work up to three sets of 12 to 15 reps of each exercise, four or five times a week. Only increase the amount of weight on your barbell when you no longer feel fatigued after completing all sets. If your focus is on toning your body, stick with a lighter weight and do more reps. If you're trying to bulk up and get big muscle gains, use a higher weight with fewer reps.