Barbells, long bars with weights attached at both ends, are a type of free weight included in strength training workouts. People who perform strength training routines build muscle and strength, as well as stronger bones. Selecting the right barbell for your first workout is essential, as lifting a weight too heavy for your size often results in serious injury. Understand what barbell gives you the best chance to complete a safe and effective workout in order to ensure your well-being.
Free Weight Exercise
Although some athletes strength train with weights attached to machines, others prefer lifting with free weights like barbells, hand weights and dumbbells. Free weights are more affordable than machine weights and are ideal for workouts designed to build several muscles at once, while machine weights are more suited for routines that isolate one muscle at a time. Weightlifting that forces your muscles to work against resistance offers a variety of health benefits, including reduced fat and a decreased osteoporosis risk.
Your First Barbell
MayoClinic.com and other health organizations typically suggest starting a strength training session with a barbell that provides enough resistance to allow a set of about 12 repetitions before your muscles suffer fatigue. A barbell that limits your lifting to 12 repetitions is heavy enough to promote muscle growth and tone your body without significant risk for injury. Avoid the urge to attempt multiple sets of each exercise, since your body receives the same benefits from one set of repetitions performed correctly. Consider increasing the size of your barbells only when you perform 15 or more repetitions with little challenge.
Testing Your Barbell
Effective lifting with a barbell or other free weights allows you to perform a set of repetitions without compromising proper form, which is key in order to gain the body benefits of your session. Consider a lighter barbell or decrease your attempted number of repetitions if you are unable to perform a lift correctly. Proper technique requires lifting a barbell in a slow, unhurried manner but also continuously -- or without rest between each repetition. Signs your barbell is too heavy for your body include the inability to keep your back straight during a lift or the need to swing a weight upward using momentum rather than strength. Your barbell is also too heavy if you are so exhausted after a set of repetitions that you drop or throw the weight to the ground.
Preventing Injury
Meet with your doctor before starting a weightlifting regimen, especially if your heart is a concern. Discontinue any barbell lift that causes pain or joint swelling. The Cleveland Clinic recommends new weightlifters limit strength training sessions to around 45 minutes, which ensures your repetitions are performed correctly and with sufficient intensity. Plan for at least two full days of rest for each muscle after a workout in order to allow adequate healing time.
References
- MayoClinic.com; Weight Training: Do's And Don'ts Of Proper Technique; November 2009
- Cleveland Clinic: Weight Training: Common Mistakes
- KidsHealth.org; Strength Training; May 2009
- MayoClinic.com; Strength Training: Get Stronger, Leaner, Healthier; June 2010
- FamilyDoctor.org; Weight-Training and Weight-Lifting Safety; December 2010
- Merck Manuals.com; Starting an Exercise Program; September 2007
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