Barbells are a simple but versatile piece of equipment, notorious for producing gains in strength and overall development.

One advantage of using barbells is that they are great for multi-joint exercises, which means they incorporate not only the primary muscles but also several supporting muscles to help balance and lift the weight. The more muscles you use in an exercise, the greater the release of growth hormone (GH). GH plays an important role because it is necessary for gains in muscle strength and development in women (whose testosterone levels are naturally lower than men’s).

GH is also important for fat loss because it leads to a greater amount of fat being released from fat cells.

Barbell Strength Workout

Perform six to eight reps of each exercise.

Complete up to four sets.

Barbell Squat

Barbell Push Press

Barbell Deadlift

Bench Press

Barbell Two-Arm T-Bar Row