Barbells can help in strength building, Here’s how

A barbell is one of the most basic pieces of gym equipment. It may not be a must for everyone to do a barbell workout, but experts say this workout can be done by people from all age groups, as per their capability. Let’s break it down for you…

What do barbells do?

Barbells allow a person to lift heavier weights with more control because one is holding the bar with both hands and using several muscles at once. According to the American Council on Exercise, barbell movements are one of the best ways to target large muscle groups and help strengthen functional movement patterns. “With a dumbbell, you are just using your hands to exercise, but with a barbell, your entire body is in action,” says Manali Gajanan Khopade, a gym owner, certified personal trainer and nutritionist.

Barbell workouts are suitable for people of all age groups

Strength and conditioning specialist Hrushikesh Bhagwat says that a barbell and a few weight plates are enough to train your whole body. “If one has these at their home or home gym, they wouldn’t need any more exercise machines. The setup is extremely versatile for you to do different exercises,” adds Hrushikesh. Most of the machine and gym equipment work on isolated muscle groups, while barbell works on collective muscle groups. In case of a barbell, you can also lift heavier weights in a more controlled manner because you are using both your hands while in dumbbells you use only a single hand,” says
Anuj Rajput, a fitness consultant.

Types of barbells

  • Olympic barbells
  • Short barbells
  • Free bars
  • Fixed weight bars

5 essential barbell exercises

  • Squats
  • Deadlift
  • Bench Press
  • Overhead Press
  • Lunges

Regular Squat

Benefits of strength training

  • Makes one stronger
  • Burns calories effectively
  • Decreases abdominal fat
  • Can make you lean
  • Decreases risk of falls
  • Lowers one’s risk of injury
  • Improves heart health
  • Helps manage blood sugar levels
  • Promotes greater mobility and flexibility
  • Makes bones stronger
  • Boosts mood
  • Improves brain health

-As shared by Hrushikesh Bhagwat, a strength and conditioning expert

Overhead Shoulder Press

Barbell workouts are most superior in term of building strength, stability, strengthen core-mind muscle connection and it recruits all the muscles in our body along with our CNS (central nervous system) to complete the desired exercise
-Manali Gajanan Khopade, gym owner and certified personal trainer and nutritionist

Since barbells are heavy, one may injure their back, spine, elbows and shoulders if not done under supervision. Just because others are working out with more weights doesn’t mean you should do it too. Go slow and try this under guidance from an expert
-Hrushikesh Bhagwat, strength and conditioning specialist

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