Get ready to do some heavy lifting.
. This barbell workout uses all of the muscles in your lower body, including your glutes, hamstrings, and quads. Strength in all of these areas will help you do everyday activities better, and keep your body strong and stable to handle anything life throws its way. This workout is also great for your core—you’ll have to keep your midsection engaged throughout to maintain stability and do these exercises with proper form.
One quick safety note: You should feel comfortable doing these movements with lighter dumbbells or kettlebells before trying them with barbells. “Safety comes first,” says Summers. Speaking of which, Summers adds that it’s best to start lighter than you think you need and slowly increase the weight from there. Try starting with just the bar and seeing how that feels for a few reps. If it’s too easy, add some weight. Keep doing this until you hit a weight that feels challenging, but that you can do 8 to 12 reps with and still maintain proper form.
As you do these exercises, focus on good posture, and think about maintaining tension in your core muscles.
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