Choosing the right weight of a barbell is an important process that should not be ignored. Different exercises, skill levels and physical abilities require different barbells. Remember, it's better to start with a light barbell and increase the weight little by little. Starting with a barbell that is too heavy can cause muscle sprains or injuries.
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Part 1 of 3: Evaluating Strength
Step 1. Determine your weight training goals
Are you trying to develop one muscle group? Increase stamina? Doing better curls? Setting goals will help with the barbell selection process. Heavier barbells are great for building muscle, while lighter barbells are great for stabilizing muscles so they can support tendons and joints. In general, the larger your muscle group, the heavier the barbell you can lift. Use a light to moderate weight barbell for the biceps, triceps and deltoids, while to work your chest, legs and back, use a moderate to heavy barbell.
Write down your goals before and during weight training. This way, you can stay focused and modify or adjust your plan once your goals are met. For example, you might write, “I want to be able to do a set of bicep curls with a 15 kg barbell in under 5 minutes.”
Step 2. Choose the weight of the barbell according to your practice and level of proficiency
Different exercises require different weights of the barbell. For example, to do basic curls, you might be able to use a 6.5 kg barbell. However, if you're doing squats with a barbell, you might opt for a 9-11 kg barbell. Likewise, if you're starting a new workout, start with a light barbell and focus on building proper form before increasing the weight.
- Don't settle for just one set of barbells. Make sure you have a choice of barbells with different weights to meet the needs of the different exercises you want to do. Beginners should have 3 sets of barbells, namely light, medium and heavy weights to accommodate different types of exercise.
- Start a new exercise with a lighter barbell to learn proper form and technique. After 2-4 weeks of regular exercise, you may be ready to switch to a heavier barbell for the exercise.
Step 3. Arrange a training session with a personal trainer or join a training program
Ask an experienced professional to evaluate your strength and advise on the appropriate weight for the barbell. Many gyms and exercise programs provide professionals to guide you and show you how to do certain exercises correctly. There's no need to be ashamed. Let the trainer know in person that you are a newbie to barbells and would be interested in hearing what they think about the barbell that would work best for you.
Step 4. Choose a gender-appropriate barbell
Men usually (though not always) have a stronger upper body than women, and can usually start with a 4.5-9 kg barbell for chest and back exercises. Women tend to have higher resistance so can start with a 2-4.5 kg barbell and focus on more, faster reps. Gradually increase the weight of the barbell as you gain strength.
Part 2 of 3: Make the Most of Your New Barbell
Step 1. Choose the weight of the barbell based on the level of strength
Use a very light barbell to practice until you have mastered the correct form for each exercise you do. Start slowly with a light barbell first, then gradually increase the weight of the barbell by 0.5-1 kg as your strength builds.
- For example, you can start with a 2kg barbell, and soon you'll see that that weight doesn't give you enough of a challenge. Gradually increase the weight of the barbell, doing it little by little. If a 2kg barbell isn't enough, try a 3 or 3.5kg barbell before switching to a 4.5kg barbell.
- Keep a journal to record how many repetitions each exercise was, the weight you chose for the exercise, and how you felt; is it too light, too heavy, or just right.
- Always choose the right barbell for you. Listen to your body to decide on the most suitable barbell. Don't choose a barbell based on the weight people of your age or gender are used to. The only person who will compete in a weightlifting competition is you.
Step 2. Know when is the right time to increase the weight of the barbell
Once you've found the right weight for your workout, you can start increasing the weights 0.5-1 kg at a time to meet the needs of your growing muscles. If you don't feel moderate to intense muscle tension after 15 reps of the given exercise, it's time to increase the weight of the barbell or buy a heavier barbell, or change your workout.
- Carefully monitor how many sets and reps you can do continuously. If you can do more reps than the target you set, increase the weight you use by 0.5-1 kg.
- Combining different exercises to target the same muscle group can change how muscles are moved. If you don't feel tension with one exercise, try another exercise to develop more perfect strength.
Step 3. Know when you are lifting too heavy a weight
Usually, this shouldn't be a problem because as a savvy, safety-first weight lifter, you'll want to start with the lightest barbell you have and work your way up the weight. Never start with a heavy weight and work your way down until it reaches its proper weight.
- When starting with a certain barbell weight, try to do more than 7 reps of the chosen exercise, if you can't do it, it means the barbell is too heavy. Put down those weights that are too heavy and choose one that's about 0.5-1.5 kg lighter, depending on what's available. Adjust the weight of the barbell little by little to get the most appropriate weight for your workout.
- Choosing a barbell that is too heavy can cause you to develop poor form, and a more serious consequence is injuring yourself.
Part 3 of 3: Practice Using Barbells
Step 1. Learn to do squats
Squats with a barbell are performed while holding a barbell held at hip or shoulder level. Hold the barbell with your palms facing your shoulders. Hold a barbell in both hands while leaning back on your heels and lowering yourself as if to sit down. Bend your knees until they form a 90-degree angle, then return to a standing position.
For safety's sake, keep your knees in a vertical line with your ankles. The position of the knee should not be pushed too forward until it exceeds the toes
Step 2. Do the glute bridge chest press exercise
Chest presses can help you build stronger chest muscles. Lie on your back with your feet firmly on the floor, knees bent, and heels pulled as close to your buttocks as possible. Lift your buttocks off the floor. Then, straighten your back and maintain a straight line from your shoulders to your knees. Holding the barbell, extend your arms in front of you until they are straight from your shoulders. Lower one arm to the side so that the elbow forms a 90-degree angle, but make sure the forearm is vertical. Your arms should be lowered toward you as if you were opening a cabinet door. Extend your hand and arm back to their original position and do the same movement with the other hand.
Step 3. Try the tricep extension with a barbell
Sit on a flat or square bench. Hold the barbell a few inches apart in a vertical position behind your head. To get to this position, imagine your fingers interlocked behind your head and just begin to untie those links and turn them into fists. While bending your elbows, lift the barbell up over your head until your arms are fully extended above your head. Keep your back straight and your head facing forward at all times.
Step 4. Try practicing bent over rows using a barbell
Hold the barbell in your hands and stand with your feet shoulder-width apart. Bend your knees slightly then bend over from your hips. Keep your back straight. Extend your arms straight from your shoulders and slowly lift them up until your elbows are in line with your spine. Slowly lower the weight to its original position and then repeat this movement as many times as you want.
