Barbell Workouts For Women

Barbell workouts for women

Image Credit: Jacob Lund / iStockphoto

Written by – While most people own a pair of dumbbells, training with a barbell isn’t always at the top of the workout list for many women. It’s often associated with lifting heavy weight, and trying to gain bulky muscle mass.

The benefits of barbell training, however, isn’t exclusive to 300 pound football players. Barbell workouts can increase functional strength, muscle tone, and definition depending on your goals.

If you want more shape to your hips, thighs, and calves barbell training is the way to go.

Barbell Workout Tips


You don’t need a lot. If you need to grunt, and veins are popping out of your forehead when you try to lift the bar, it’s probably too much. Your goal is to use as much weight as needed to reach muscle fatigue at 10-12 repetitions.

If your muscles are tiring at 6-8 reps, and you have to stop, you’re using too much weight.


Avoid working muscle groups excessively, and try to give each group a full day off. This includes any indirect work from barbell exercises. For example, your biceps get a lot of indirect work while doing most back exercises.

To avoid injury, and to let your muscles recover, avoid a back workout the day after a bicep workout.


Proper form helps avoid injury, emphasizes the intended muscle group, and provides the most efficient movement of the bar. Most people who use poor form, can often increase their strength by 10-15% just by improving the form used during barbell exercises.

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Top 3 Barbell Exercises

Barbell Squats

Barbell Shoulder Press

Bent Row

Barbell Workouts For Women

Workout #1

Workout #2

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Barbell workouts for women

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