How to start barbell strength training

When I first started working out with a trainer - any sort of heavy strength training scared me. “I DON'T WANT TO BE BIG AND STRONG!” I’d proclaim. “I’M ONLY HERE SO I CAN EAT MORE LATER!” I’d joke. Lucky for me, my trainer laughed - and then handed me a heavy barbell. My competitive nature drove me to keep going - despite not being an immediate expert in strength training, or even remotely strong. The confidence boost I got from setting goals unrelated to how I looked - and then physically crushing them - was something I never imagined possible. Lifting became almost blindingly addictive.

There are so many research studies that emphasize the importance of strength training for women - but i’ll save that for another blog. Today, I want to give everyone some tips on what to keep in mind whenever you start your journey training with the barbell.

Accept that it is a new skill & start small

I can't emphasize this enough. Think of lifting like golf. You would never expect to pick up golf on your first day, so don’t get down on yourself when things feel awkward, challenging or different. This is completely normal and every woman who’s ever held a barbell was a beginner at one point. Nobody is judging you for learning. Also keep in mind - your strength will exponentially improve as you progress. I remember when I first front squatted and failed - now, nearly 10 years later - I can do more than double that weight I once missed. Be gentle with yourself and know that skills and strength develop with practice, patience, and commitment. No one gets strong overnight, and that’s what makes strength training so rewarding - there’s always something to chase.

Be OK with failing

This is a hard one for many women to accept. Most of my clients panic the first time they fail at a bench press. Compared to their male counterparts, women have a much harder time missing reps or not being able to complete a workout in its entirety. We often believe that failing a lift must mean we’re failures at the sport in general - and this could not be further from the truth. Setbacks, fatigue, and failures are all par for the course when it comes to strength training. It is these failures and setbacks - and our perseverance - that makes strength training so applicable to the real-world. If we can train to accept failure and move forward despite it - what else are we capable of?

Find a good coach

Never assume any certified personal trainer knows how to teach the barbell lifts. Powerlifting is something that is not taught in all personal trainer certifications and typically requires more advanced certifications and studies. When seeking a coach, ask what their experience with powerlifting is, or better yet, find a gym that specializes in strength and conditioning. And if you are looking for a women’s focused powerlifting gym that teaches women how to strength train - Iron and Mettle is the place for you!