New to the gym? Get over gym intimidation with this barbell workout! Read on to know how to use a barbell to get the best full-body workout.
If you’re a runner walking into the gym for the first time, or someone who’s just starting their fitness journey, the hardest part is usually not the actual workout, but the fact that you need to step into a gym. Yes, it happens to the best of us, even seasoned athletes when they first walk into a gym. With this handy workout, you’ll be able to figure your way out around this space!
If you’re just about getting started at the gym, and need help but are too intimidated to ask, we understand! We also understand that as runners, you need to work on full-body strength and not just your legs, which is why we’re here to help you with a quick guide that will help you gain confidence and get in a good workout at the gym.
Barbell workout at the gym
*Note – depending upon your strength, you can choose to add weights to the barbell. It is completely fine to go ahead without any added weight too. The important point is to make sure that your form is fine.
Back rows : 3 sets x 15 reps
This exercise will help you train your back muscles. You can choose to do this without weights, and add in push-ups as supersets after every set. 3 sets of 15 reps with 8 push-ups as supersets should give you a good pump.
- Stand over the bar, and place your feet under the bar. Ensure that your mid-foot is under the bar.
- Bend over, pull the bar up. Ensure that your hands are shoulder-width apart.
- Keeping your hips high, unlock your knees.
- Lift your chest, ensure that your back remains straight.
- Pull the bar up towards your navel.
- Lower the bar without shifting ahead, while keeping the back straight.
Squats : 3 sets x 15 reps
This exercise works for your leg muscles and glutes, and can initially be done without adding weights to the bar. 3 sets of 15 reps should be good, and if you want, you can add 10 pulses as supersets between every set.
- Stand with your feet shoulder-width apart.
- Hold the bar behind your head, just at the nape of your neck. Ensure that your grip is a little more than shoulder distance.
- Tighten your core, and take a deep breath.
- Lower down into a squat. Try going as low as possible.
- Now straighten up using your core and leg muscles. Ensure that you do not move your feet, or back. Also, ensure that your upper body isn’t moving forward and backwards with every squat.
Shoulder press : 3 sets x 10 reps
This exercise helps train your shoulder muscles and can be done without adding weight to the barbell. An important thing to keep in mind here is the position of the wrists while doing the exercise- a wrong form can result in a wrist injury. 3 sets of 10 reps do a good job.
- Plant your feet firmly into the ground, shoulder-width apart.
- Hold the bar at shoulder width, bend your elbows and raise the bar over your head.
- Bring down the bar once again to your chin level.
- Repeat movement- ensure that you’re rooted firmly on the ground. Tightening your stomach muscles will help you achieve this balance.
Chest press : 3 sets x 10 reps
This exercise works on your chest muscles. If you’re doing this without added weights, 3 sets of 10 reps each will work well.
- Lie down on a bench. Ensure that your back is arched, and chest out.
- Hold the barbell at a little more than shoulder-width distance.
- Place your feet firmly on the ground.
- Push the bar up so that your arms are directly over your shoulders. Ensure that your chin is towards the chest.
- Lower the bar now until your elbows are slightly below your shoulders
- Push the bar back up. Ensure that your shoulder blades do not move, and see that you’re not moving your shoulders up and down with every movement.
Deadlifts : 3 sets x 8 reps
The mother of all exercises- this one is a favourite full-body workout that is also one of the most effective workouts that you can do. Check out this article to see the benefits of deadlifts to runners (link to article) You can start off with low weight, and gradually progress as your strength increases. Ensure that the form is right.
- Stand with your feet under the bar. Make sure your mid-foot lies under the bar.
- Grab the bar, bending over at your knees. See that the bar is touching your shins as you get ready to lift.
- Hinge your hips, then lift the weight up while maintaining a straight back.
Now that you have included these exercises in your regime, get set to enjoy a good full-body workout every time you step into the gym. Bookmark this for future reference!