Equipment
The barbell lets you lift the most weight and add it in small steps, which makes it the classic tool for building strength with squats, presses, deadlifts and rows.
Written by the GymStreak coaching teamUpdated
01
A standard Olympic barbell is 2.2 m long and weighs 20 kg (about 45 lb), and it is loaded with plates on each end. Because both hands hold one bar, you can handle heavier loads than with dumbbells, and small plates let you progress by as little as 1 to 2.5 kg at a time.
02
The big barbell lifts, the squat, bench press, deadlift, overhead press and row, work many muscles at once and are easy to track over time. Learn each lift with an empty or light bar, use collars, and set safety arms or use a spotter for squats and bench presses. Progressive overload, adding a little weight or a rep over time, is the core principle; testing your one-rep max is optional and can be estimated from a set of reps instead.
03
Most barbell programmes are built on a squat, a press and a hinge, with rows and accessory work added. Start with fewer exercises done well rather than many at once.
BeginnerIntermediateAdvanced
Beginner compound barbell exercise for the chest, also working the triceps and shoulders.
Beginner isolation barbell exercise for the biceps, also working the forearms.
Beginner isolation barbell exercise for the traps.
Beginner isolation barbell exercise for the obliques.
Beginner compound barbell exercise for the quadriceps, also working the glutes.
Beginner compound barbell exercise for the shoulders and traps, also working the forearms.
Beginner compound barbell exercise for the middle back, also working the lats, shoulders and lower back.
Beginner compound barbell exercise for the triceps and chest, also working the shoulders.
Beginner isolation barbell exercise for the biceps, also working the forearms.
Beginner compound barbell exercise for the chest, also working the triceps and shoulders.
Beginner isolation barbell exercise for the middle back, also working the lats and shoulders.
Beginner isolation barbell exercise for the forearms.
Beginner isolation barbell exercise for the forearms.
Beginner isolation barbell exercise for the biceps, also working the forearms.
Beginner compound barbell exercise for the middle back, also working the lats, shoulders and lower back.
Beginner isolation barbell exercise for the calves.
Beginner isolation barbell exercise for the forearms.
Beginner compound barbell exercise for the shoulders, also working the traps and triceps.
Beginner isolation barbell exercise for the obliques, also working the abs.
Beginner isolation barbell exercise for the triceps.
Beginner compound barbell exercise for the shoulders, also working the traps and triceps.
Beginner isolation barbell exercise for the forearms.
Intermediate isolation barbell exercise for the glutes, also working the abs and hamstrings.
Intermediate compound barbell exercise for the middle back, also working the lats, shoulders and lower back.
Intermediate compound barbell exercise for the hamstrings, also working the glutes, abs and calves.
Intermediate isolation barbell exercise for the glutes, also working the abs and hamstrings.
Intermediate isolation barbell exercise for the lower back and glutes, also working the hamstrings.
Intermediate compound barbell exercise for the quadriceps, also working the glutes.
Intermediate isolation barbell exercise for the lower back and glutes, also working the hamstrings.
Intermediate compound barbell exercise for the lower back and glutes, also working the hamstrings.
Intermediate isolation barbell exercise for the triceps.
Intermediate isolation barbell exercise for the biceps, also working the forearms.
Intermediate compound barbell exercise for the quadriceps, also working the glutes.
Intermediate compound barbell exercise for the abs, also working the shoulders and triceps.
Intermediate isolation barbell exercise for the biceps, also working the forearms.
Intermediate isolation barbell exercise for the biceps, also working the forearms.
Intermediate isolation barbell exercise for the lower back and glutes.
Intermediate isolation barbell exercise for the biceps, also working the forearms.
Free GymStreak calculators that go with barbell training.
Guides from the GymStreak blog on this topic.
GymStreak's AI personal trainer builds a workout plan from your goal, schedule and equipment, shows every exercise with an animated demo and logs your sets.
