Log in to BOXROX Pro

Barbell Workout for Beginners (13 MUST-DO Exercises)

Just starting out? Add these exercises to your workout!

Check out this barbell workout for beginners.

When you are just starting your fitness life, there is a lot to learn. Doing the right movements and getting enough bang for your bucket is like learning a whole new language. Understandably, when there is a lot to unpack, there can be too much information that might seem relevant, but actually it isn’t.

Do you want a quick info that is extremely valuable and awesome for you, beginner? There is a thing called newbie gains, which means that if you haven’t done much exercise before in the gym, your first few months will make you gain a lot of muscle and see you progress incredibly well.

In other words, if you are a beginner, you should be experiencing lifting heavier weights or doing more exercise every week for a few months. That means you will be getting stronger, more athletic and overall fitter the more you go to the gym.

athlete participates in the crossfit openSource: Amar Preciado on Unsplash

And the best way for you to get the best benefit is to choose the right exercises to do early on. And everyone agrees that those are the compound lifts, or the exercises that move more than one muscle group at a time. That way you get stronger in multiple areas of your body with a single exercise. But which ones should you choose?

A comprehensive list of 13 exercises that comprise this barbell workout for beginners was created and shared by coach Chris Wilson.

Chris Wilson is a renowned strength coach at Critical Bench, a website focused on health and strength that delivers many tips on how to get stronger, fitter and healthier with a YouTube channel with more than 1 million subscribers.

Check out his barbell workout for beginners that you should definitely do regularly.

Source: Cottonbro Studio on Pexels

Barbell Workout for Beginners

These 13 movements, part of this barbell workout for beginners were chosen because they will recruit the most muscles in your body, across your entire body. That way you won’t behaving a strong upper body and lacking in the lower body.

What you want, as a beginner, is to learn how to do these movements properly, work your entire body, and understand the muscles they target and why they are good for you.

So here is Wilson’s list of 13 movements of an amazing barbell workout for beginners that you should have in your workout:

  1. Bent-over row
  2. Overhead press
  3. Squat
  4. Deadlift
  5. Bench press
  6. Close-grip press
  7. Curl
  8. Arm extension
  9. Shrug
  10. Upright row
  11. Lunge
  12. Step-up
  13. Good morning

Some exercises in this list are isolation moves, the opposite of compound movements – they focus on a single joint, thus only one muscle group is activated during the exercise. It is the case of the curl and the arm extension.

But coach Chris Wilson explains why he chose these, nevertheless. If you want to know how to perform each one of these movements properly, or to understand more why these are some of the best movements to have in this barbell workout for beginners, click on the video below.

VIDEO – Barbell Workout for Beginners

Check out more content from BOXROX that we think it might be helpful for you.

10 Unspoken Rules of the Gym

7 Things I Wish I Knew When I Started Lifting

12 Must-Have Exercises In Your Training Program

10 Best Exercises To Lose Weight At Home

How to Build Muscle – A Beginner’s Guide to Hypertrophy

10 Best Tips for Novice Weightlifters

How To Force Muscle Growth – 5 Methods To Accomplish That

8 Gym Machines You Should Stop Using

3 Great WODs for Beginner CrossFit Athletes

14 Tricks On How To Lose Belly Fat Effortlessly

Should You Do Fasted Cardio to Lose Weight?

Differences Between Training for Size and for Strength

Image Sources

Related news