3 Best Barbell Workouts for Women: Unlock Strength, Confidence, and a Sculpted Physique Today!

There is a common misconception that strength training can make women appear masculine, leading some women to stick to cardio workouts. However, it’s important to note that women do not produce enough testosterone (the male sex hormone) to build the same amount of muscle mass as their male counterparts. [1]

Lifting weights can help women tone their physique and build strength, which can improve their performance in day-to-day activities. Plus, it can reduce their risk of developing flabby skin in later years.

Although ladies have now cozied up to resistance training, we’re still far away from the day when we’ll see more women in the free weight area than on the treadmills. Through this article, we are doing our part to get more women to embrace weight training. 

Many ladies find barbells intimidating and prefer dumbbells and cable machines over them. Staying away from barbells, however, limits their growth potential. Whether you are a beginner, intermediate, or advanced lifter, barbells can be a game changer in your transformation journey. 

In this article, we have put together 12 barbell exercises and three best barbell workouts for women for overall physique development. Plus, we also cover the benefits of barbell workouts for women and why they should be a part of your exercise regimen. 

Benefits of Barbell Workout For Women

Here are the benefits of introducing barbell exercises and workouts into your training routine:

Establish a Strong Foundation

The barbell squat and bench press are among the first exercises that newbie lifters learn. But have you ever thought about why trainers start you off with these exercises?

Barbell exercises can help increase bone density, improve balance and coordination, and enhance athletic performance. This carries over to other compound (multi-joint) exercises and can help improve your daily functioning. [2]

Build a Toned Physique

Resistance training can help the ladies sculpt a chiseled figure. Not only can strength training help build muscle mass, but it can also play a crucial role in maintaining it. According to a study, women lose approximately 3-8% muscle mass per decade after turning 30. Lifting weights can slow this down. [3]

Versatile

Barbells are a versatile training tool. You can use them to perform various exercises using a wide range of weights. Whether you want to go light on the biceps curl or max out on the hip thrust, you can do it on the barbell. 

Decreased Fat

Most barbell exercises are compound movements, meaning they recruit multiple muscle groups, resulting in higher energy expenditure during the workout.

Furthermore, barbell training can promote lean muscle mass development, which can increase your metabolic activity. A high metabolic activity helps you burn fat throughout the day, even when you are physically inactive. [4]

Enhanced Self-Confidence

Resistance training can help improve your physique aesthetics, boost your mental and emotional well-being, and give you a sense of accomplishment after each workout, which can help boost your self-confidence and self-image. 

12 Best Barbell Exercises For Women

Add these 12 incredibly effective barbell lifts to your exercise arsenal to build a blockbuster figure:

1. Deadlift 

The deadlift is a full-body exercise that should be a staple in your back training routine. It helps build bigger back and legs, burn more calories, boost overall strength, spike anabolic hormone production, and improve athleticism. 

Steps:

1. Stand upright with a shoulder-wide stance and a barbell over your midfoot. 
2. Bend down and grab the bar with a shoulder-wide overhand or mixed grip. 
3. Your back should be in a straight line at the starting position. 
4. Drive through your midfoot to lift the bar off the floor. 
5. Extend your hips forward as the bar crosses your knees. 
6. Lockout at the top. 
7. Rinse and repeat. 

Check out our complete deadlift guide here!

2. Squat

The squat is the king (or queen, depending on how you want to look at it) of lower body exercises and will help you pack serious size on your wheels. 

Steps:

1. Stand tall with a hip-width stance and a barbell placed across your shoulders. 
2. Grab the bar outside your shoulders with an overhand grip. 
3. Lower toward the floor by bending at your knees. 
4. Your upper legs must at least break parallel with the floor. 
5. Explode back to the starting position.

Check out our complete squat guide here!

3. Bench Press

Most women overlook training their chests, which can be detrimental to their physique aesthetics and upper body strength. 

Steps:

1. Lie with your back on a bench. 
2. Arch your back slightly. There should be just enough space between your lower back and the bench for your hand to pass through. 
3. Grab the bar with a slightly wider than shoulder-width grip. 
4. Pinch your shoulder blades and drive them into the bench. This will push out your chest. 
5. Unrack the bar and hold it over your chest.
6. Lower the bar to your chest by bending your elbows. 
7. The bar should touch your pecs at the bottom. 
8. Return to the start position. Repeat.

Check out our complete bench press guide here!

4. Overhead Press

The overhead press is a great exercise for building shoulder strength. You can switch between the barbell overhead press, push press, or machine press to add variety to your training regimen. 

Steps:

1. Stand straight with a hip-width stance. 
2. Hold a barbell at shoulder height with a pronated (palms facing forward) grip. 
3. Press the bar overhead. 
4. Drive your head between your arms at the top. 
5. Slowly return to the start position. 
6. Repeat for recommended reps. 

Check out our complete overhead press guide here!

5. Barbell Bent-Over Row

Compound back exercises like the barbell bent-over row can help build a chiseled back. It is a must-have in your back training regimen. 

Steps:

1. Stand tall with a shoulder-wide stance. 
2. While maintaining a slight bend in your knees, bring your torso toward the floor by pushing your hips back. Your torso should be almost parallel to the floor throughout the exercise. 
3. Grab a barbell with a shoulder-wide grip. 
4. Bring the bar toward your belly button. 
5. Pause and contract your lats at the top. 
6. Rinse and repeat.

Check out our complete barbell bent-over row guide here!

6. Lunge

The lunge is an incredibly effective exercise for building lower body strength and muscle mass. It also helps improve your balance and core stability. 

Steps:

1. Stand upright with a hip-width stance and a barbell across your shoulders. 
2. Step forward with your right leg. 
3. Lower yourself to the floor until your rear knee touches the floor. 
4. Stand up. 
5. Step forward with your left leg. 
6. Alternate between sides for the recommended reps. 

Check out our complete barbell lunges guide here!

7. Barbell Curl

Chiseled arms on a girl are underrated. The barbell curl is a biceps isolation exercise that will tone your arms and help you pop open the jammed jar lids. 

Steps:

1. Stand straight while holding a barbell with a shoulder-wide underhand grip.
2. Keeping your elbows pinned to your sides, curl the bar to your shoulder level. 
3. Pause and contracts your pythons at the top. 
4. Slowly return to the starting position. 
5. Repeat for recommended reps.

Check out our complete barbell curl guide here!

8. Barbell Skull Crusher

Developed triceps can add to the size and thickness of your upper arms. For this exercise, use a smaller barbell, as it will be easier to balance. 

Steps:

1. Lie supine on a flat bench while holding a barbell at shoulder width. 
2. Extend your arms so they are perpendicular to the floor. 
3. While keeping your elbows pinned, lower the bar to your forehead. 
4. The bar should be a few inches over your head at the bottom. 
5. Return to the start position.
6. Pause and contract your triceps.
7. Rinse and repeat.

Check out our complete barbell skull crusher guide here!

9. Barbell Shrug

The barbell shrug will help you build mountain-like traps. Most lifters leave gains on the table on this exercise by following a limited range of motion. Beginners must focus on perfecting their technique without worrying about the weight on the bar. 

Steps:

1. Stand tall with a hip-width stance. 
2. Grab a barbell with a shoulder-wide overhand grip. 
3. The bar should be resting against your upper legs at the start position.
4. Without bending your elbows, lift your shoulders as high as possible. 
5. Pause and contract your traps at the top. 
6. Slowly return to the starting position. 

Check out our complete barbell shrug guide here!

10. Hang Clean

The hang clean requires a lot of practice to master. It will help you generate explosive power that will carry over to other exercises and improve your performance in daily activities. 

Steps:

1. Stand upright with a hip-width stance while holding a barbell with a shoulder-wide overhand grip. 
2. The bar should be resting against your thighs at the start position. 
3. Bend forward slightly at the hip and push your butt back to lower the bar until it is just above knee height. 
4. Lift the bar toward the ceiling while extending your hips and returning to the upright torso position.
5. Catch the bar in the front rack while lowering into a squat. 
6. Stand up.
7. Return the bar to the starting position. 
8. Repeat for recommended reps.

Check out our complete hang clean guide here!

11. Barbell Hip Thrust

The barbell hip thrust is one of the most popular exercises among ladies. The isolation exercise helps build bigger and stronger glutes, helping improve your physical performance and aesthetics.

Steps:

1. Sit on the floor with your back against an elevated surface like a flat bench. 
2. Roll up a barbell to your hip crease. 
3. Plant your feet on the floor at hip width. 
4. Lift your hips toward the ceiling by driving through your heels. 
5. Pause and contract your glutes at the top. 
6. Slowly return to the starting position. 
7. Repeat for reps. 

Check out our complete barbell hip thrust guide here!

12. Barbell Roll Out

You must work on your midriff to build a sculpted figure; the barbell roll out helps you achieve the goal. 

Steps:

1. Kneel on the floor with a barbell placed against your quads.
2. Grab the bar with a shoulder-wide overhand grip.
3. Brace your core and glutes and push the bar in front of your body.
4. Your body, from hands to heels, should be in a straight line at the bottom. 
5. Slowly return to the starting position. 
6. Repeat for reps.

Check out our complete barbell ab rollout guide here!

3 Best Barbell Workouts For Women

Given below are three barbell workouts for women that you can switch between depending on your training program: 

Full-Body Barbell Workout For Women

This is a full-body workout that uses nothing but a barbell. Beginners must start barbell training without adding weight plates. Drill the movement before stacking plates onto the bar. Furthermore, newbie lifters must stick to three sets per exercise, whereas more advanced lifters can go up to five sets. 

Exercise	Sets	Reps
Barbell Squat	3-5	8-12
Bench Press	3-5	8-12
Bent-Over Barbell Row	3-5	8-12
Biceps Curl	3-5	8-12
Barbell Skull Crusher	3-5	8-12

Upper Body Barbell Workout For Women

In this workout, we’ll be sticking to upper-body exercises. Make the most of this workout by following a full range of motion and contracting your muscles with every rep. 

Exercise	Sets	Reps
Barbell Bench Press	3-5	8-12
T-Bar Row	3-5	8-12
Overhead Press	3-5	8-12
Barbell Biceps Curl	3-5	8-12
Close-Grip Bench Press	3-5	8-12
Barbell Roll Out	3-5	15-20

Lower Body Barbell Workout For Women

Lower body workouts are a hit among the ladies. The barbell is an incredibly effective tool for building a chiseled booty and perfectly carved legs. Change your training intensity and volume based on your experience and strength levels. 

Exercise	Sets	Reps
Front Squat	3-5	8-12
Barbell Hip Thrust	3-5	8-12
Lunge	3-5	8-12
Barbell Good Morning	3-5	8-12
Romanian Deadlift	3-5	8-12

FAQs

Which are the best barbell exercises for weight loss?

You should prioritize compound (multi-joint) barbell exercises like the squat, deadlift, and hang clean if your goal is to lose weight. Since these exercises recruit multiple muscle groups, they are more effective at burning calories. 

How often should I train with barbells?

Beginners should start their training journeys by focusing mainly on barbell lifts, as they can help build a solid foundation. Nonetheless, you should do at least a couple of barbell exercises in each training session. 

How long does it take before I can see results from barbell workouts?

Your results depend on multiple factors, including your training experience, genetics, lifestyle, and goals. Beginners trying to build muscle mass should give their workout and diet programs at least 12 weeks before expecting favorable results. 

Wrapping Up

Barbells are great tools for building strength and muscle mass and toning your physique. Furthermore, it can promote fat loss, boost self-confidence, and improve mental and emotional well-being.

Beginners and seasoned lifters alike can take their physiques to the next level by adding these 12 barbell exercises and three workouts to their training regimen. Focus on nailing your form and increasing the training volume and intensity over time for consistent gains. Best of luck!

References

1. Hurley KS, Flippin KJ, Blom LC, Bolin JE, Hoover DL, Judge LW. Practices, Perceived Benefits, and Barriers to Resistance Training Among Women Enrolled in College. Int J Exerc Sci. 2018 May 1;11(5):226-238. PMID: 29795737; PMCID: PMC5955292.
2. Benedetti MG, Furlini G, Zati A, Letizia Mauro G. The Effectiveness of Physical Exercise on Bone Density in Osteoporotic Patients. Biomed Res Int. 2018 Dec 23;2018:4840531. doi: 10.1155/2018/4840531. PMID: 30671455; PMCID: PMC6323511.
3. Volpi E, Nazemi R, Fujita S. Muscle tissue changes with aging. Curr Opin Clin Nutr Metab Care. 2004 Jul;7(4):405-10. doi: 10.1097/01.mco.0000134362.76653.b2. PMID: 15192443; PMCID: PMC2804956.
4. Bellicha A, van Baak MA, Battista F, Beaulieu K, Blundell JE, Busetto L, Carraça EV, Dicker D, Encantado J, Ermolao A, Farpour-Lambert N, Pramono A, Woodward E, Oppert JM. Effect of exercise training on weight loss, body composition changes, and weight maintenance in adults with overweight or obesity: An overview of 12 systematic reviews and 149 studies. Obes Rev. 2021 Jul;22 Suppl 4(Suppl 4):e13256. doi: 10.1111/obr.13256. Epub 2021 May 6. PMID: 33955140; PMCID: PMC8365736.

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