Barbell Workout Routines for Beginners: Step-by-Step Training Plans in 2023

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Are you ready to advance in your fitness journey? Barbell workout routines might be the solution you’ve been looking for. In this complete beginner’s guide, we’ll look at the benefits of barbell workouts, introduce you to the big five exercises, and walk you through the steps to get started. Barbell workouts can be your secret weapon if you want to boost your strength, muscle mass, or general fitness. Let’s get started.

Benefits of Barbell Workout Routines

Before we get into the specifics of barbell training routines, it’s important to understand why they’re worth your time and effort.

Increased Strength and Muscle Mass

One of the key advantages of barbell workouts is the significant increase in strength and muscular mass they provide. Barbell motions, as opposed to isolated workouts, engage numerous muscular groups at the same time, resulting in major increases.

Efficiency in Training

Barbell exercises are really effective. You can work your entire body with a few essential motions, making the most of your gym time.

Functional Strength

Barbell workouts improve functional strength, or strength that can be used in everyday actions such as lifting, carrying, or pushing objects.


Barbells are extremely customizable. The weight can be readily adjusted to meet your fitness level, making them perfect for both beginners and advanced athletes.

What are the Big 5 Exercises?

Now that we’ve established the advantages, let’s get you familiar with the “Big 5” exercises, which act as the core of most barbell workout routines.

#1 Barbell Back Squat

what are the big 5 exercises

The barbell back squat is an extremely effective workout that works your quads, hamstrings, glutes, and lower back. It’s great for increasing leg strength and overall lower-body muscle growth.

#2 Floor Bench Press

big 5 exercises

The floor bench press is an excellent upper-body exercise that focuses on your chest, shoulders, and triceps. It’s a must-have for building a strong, well-defined upper body.

#3 Barbell Curl

The biceps are the focus of the barbell curl. It’s a popular workout for increasing arm strength and achieving the desirable ‘gun show’ image.

#4 Deadlift

The deadlift is the ultimate total-body workout. It works the lower back, glutes, hamstrings, and even the abdominal muscles. This compound movement is essential for general strength development.

#5 Overhead Press | Shoulder Power

The military press, also known as the overhead press, targets your shoulders, triceps, and upper chest. It is important for developing well-rounded upper body strength.

Creating Your Barbell Workout Routines

Now that you’re familiar with the Big 5 exercises, it’s time to put them together into a structured workout routine.

Setting Your Goals

Before you begin lifting, it is essential to establish specific fitness goals. Do you want to increase strength, and muscle, or improve your general fitness? Knowing your goals can help you adapt to your routine.

How Long Are the Workouts in Barbell Workout Routines?

The length of your workouts will be determined by your goals and fitness level. A beginner’s routine, including warm-up and cool-down, may take 45 minutes to an hour.

Warm-Up and Cool-Down

Always begin with a dynamic warm-up to prepare your muscles and joints for the workout. After your session, don’t forget to cool down with stretching to prevent injury and aid recovery.

Exercise Selection

Choose a combination of the Big 5 exercises that aligns with your goals. For instance, if you want a full-body workout, consider including squats, deadlifts, and bench presses into your routine.

Progressive Overload

As you become more comfortable with your routine, progressively increase the weight or repetitions to challenge your muscles and encourage growth.

Supplementary Exercises

In addition to the Big 5, it’s beneficial to include supplementary exercises in your routine to target specific muscle groups and enhance overall performance.

Bicep Bodyweight Exercises

To complement your barbell curls, incorporate bodyweight exercises like push-ups and chin-ups to develop well-rounded arm strength.

Ankle Mobility Exercises

Ankle mobility is sometimes underestimated, although it is necessary for maintaining appropriate form during workouts such as squats and deadlifts. Improve your stability and form by using ankle mobility exercises.

Tracking Progress

To ensure you’re making consistent gains, track your progress by keeping a workout schedule. Record the weights lifted, repetitions performed, and any changes in your body measurements.

Injury Prevention and Safety Tips

Safety should be your top priority. Always use proper form, start with manageable weights, and consider seeking guidance from a certified trainer to avoid injuries.

Nutrition for Barbell Workouts

A balanced diet is essential for achieving your fitness goals. Ensure you’re getting an adequate intake of protein, carbohydrates, and healthy fats to support muscle growth and recovery.

The Importance of Rest Days

Don’t forget the importance of rest. Muscles need time to recover and grow, so include rest days into your routine to prevent overtraining.

Routine Modification

Don’t be afraid to change your routine as you develop. To keep your workouts interesting and difficult, try out new exercises, rep schemes, and approaches.

Common Mistakes to Avoid

Learn from others’ mistakes. Be aware of common errors like poor form, lifting too heavy too soon, and neglecting warm-ups and cool-downs.

Finding Motivation

Staying motivated can be a challenge. Set short-term and long-term goals, find a workout buddy, or reward yourself when you achieve milestones to stay on track.


Finally, barbell training routines are an efficient and effective technique to reach your fitness goals. You’re well on your way to a stronger, healthier you if you grasp the benefits, master the Big 5 exercises, and create a personalized routine. Remember that consistency is essential in any fitness journey, so stay committed and have fun with it. Prepare to have your body and life transformed by the power of barbell training.


The information provided in this article is for educational purposes only and should not be considered medical advice. Always consult with a healthcare professional before making any changes to your diet or lifestyle.

Also Read: Does Fasted Cardio Burn More Fat? In 2023


Can I build muscle with just a barbell?

Yes, you can build significant muscle using just a barbell by performing a variety of compound exercises that target multiple muscle groups, promoting muscle growth and strength.

What is the big 5 barbell workout?

The Big 5 barbell workout consists of five essential compound exercises: barbell back squats, floor bench press, barbell curls, deadlifts, and overhead presses. These movements collectively target major muscle groups for a comprehensive full-body workout.

What are the only 3 barbell exercises you need?

The three essential barbell exercises for a well-rounded full-body workout are squats, deadlifts, and bench presses. These compound movements engage numerous muscle groups, promoting strength and muscle development.

Should I barbell everyday?

No, it’s not advisable to use a barbell every day for intense workouts. Muscles need time to recover, so it’s better to incorporate rest days to prevent overtraining and promote muscle growth.

What are the disadvantages of barbells?

Disadvantages of barbells include the risk of injury when not using proper form and the need for space and equipment, which may not be accessible for everyone.

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