She Strengthens

Simplify Your Fitness Journey with Barbell Workouts

Are you tired of feeling overwhelmed by the countless fitness options out there? Do you want to get stronger without wasting time on complicated routines? Look no further! We’re here to simplify strength training with barbell workouts, a 10-minute warmup, and the five essential moves to get you stronger in just a few weeks.

The Benefits of Barbell Exercises

While bodyweight exercises have their place, using free weights like barbells can help you reach your strength potential faster. Barbell exercises functionally challenge your muscles, joints, and balance all at once, leading to significant strength gains in as little as four weeks. Plus, they’re measurable, and who doesn’t love seeing progress?

The 10-Minute Warmup

To prepare your body for the workout ahead, do the following exercises in sequence:

1. Foam Rolling (2 minutes): Roll out your glutes, quads, upper back, and lats to speed recovery and prevent injury.
2. Mobility Exercises (8 minutes):
   • Deep Squat Lat Stretch: Sit in a deep squat with arms stretched in front of you, holding onto a bar or rail.
   • Dead Bug: Lie on your back with arms and thighs pointed up, bringing one arm to the floor above your head and the opposite leg down and out straight.
   • Kneeling Glute Mobilization: Start on all fours, putting the ankle of one foot into the inner knee of the other leg.
   • Forearm Wall Slide: Face a wall, placing your forearms on the wall with your arms in a W shape.
   • Walking Spiderman with Overhead Reach: Lunge forward, bringing both hands to the floor in front of you, and then twist your torso to form a T shape.

The Big 5 Exercises

These five compound exercises will help you get stronger faster:

1. Back Squat: Works your quads, hamstrings, hips, and glutes.
2. Bench Press: Targets your chest, triceps, and shoulders.
3. Barbell Row: Engages your back muscles.
4. Deadlift: Works your glutes, hips, hamstrings, and lower back.
5. Overhead Press: Targets your shoulders and triceps.

Workout Schedule

Follow this simple 8-week program with two workouts per week:

Workout A

• Back squat: 3 sets of 5 reps
• Bench press: 3 sets of 5 reps
• Barbell row: 3 sets of 5 reps
• Single-leg hip thrust: 3 sets of 10 reps per side
• Plank: 3 rounds of 20–30 seconds

Workout B

• Deadlift: 3 sets of 5 reps
• Overhead press: 3 sets of 5 reps
• Chin-up: 3 sets of 8 reps
• Bodyweight lunge: 3 sets of 10 reps per side
• Side plank: 3 rounds of 15–20 seconds per side

FAQs

• Rest for 3–5 minutes between sets of barbell lifts and 1 minute between bodyweight exercises.
• Start with lifting just the bar and add increments of 5 or 10 pounds each time you do the workout.
• Cardio on off days is a good idea, with one low-intensity day and one high-intensity interval day per week.

Remember, mastering the technique is key. Focus on form over ego, and you’ll be on your way to getting stronger than you ever thought possible.