4 Benefits of Barbell Training (That Have Nothing to do with Your Appearance)

Learning the basic barbell lifts has innumerable benefits that extend beyond aesthetics. As a training modality, lifting heavy (while utilizing the principles of progressive overload) can prevent injury, strengthen your bones, and increase your mobility. It takes time, patience, and commitment to lock in the movement patterns associated with the barbell. But, once you have them dialed in, you’ll actually be able to cut down on total training time. With proper programming and technique, you’ll be sure to fall in love with the barbell like some of your favorite GOODFORM instructors!

1. Connective Tissue Resilience

Tendons connect muscle to bone and store energy for muscle contraction. Healthy tendons are thick enough to absorb shock and flexible enough to allow for joint flexibility through a given range of motion. Ligaments connect bone to bone. They work to maintain proper joint movement. These two types of connective tissue within the body grow stronger with resistance training, with increased benefits correlating with increased loads.

Since tendons and ligaments take longer to gain strength than muscle, it’s important to increase weight when training systematically, to avoid imbalances in tissue ability, which could over stress the joints and lead to injury. Hiring an educated and experienced trainer to manage load increases while monitoring form is the best way to mitigate this issue and prevent unwanted stress on connective tissues and the joints they protect.

2. Stronger Bones

Lifting weights has been shown through numerous studies to increase bone density, thereby reducing the risk of developing osteoporosis as we age. Heavy resistance training is unique in that is has a superior ability to initiate the process of bone remodeling in the body when compared to lower intensity exercise modalities. Old bone tissue is broken down and new tissue is generated, resulting in stronger bones as well as fracture risk reduction.

3. Full Body Training

When programmed intelligently, a small number of barbell movements can effectively work the entire body. While learning to perform these compound exercises correctly takes time and effort, in the long-term, early dedication to proper form and technique will make all future training more efficient.

When working out with machines, the body is most typically only exercising one muscle group through a limited range of motion and is often doing little to improve balance, stability, and flexibility. Similarly, dumbbell accessory exercises (such as bicep curls) are adequate for targeting specific muscle groups; but when it comes to increasing load, the barbell beats all. A perfect example of this is the barbell back squat, in which weight is loaded and held on the lifter’s back, thereby not limiting the load to the amount of weight they can hold in their hands when performing a dumbbell squat.

4. Improved Flexibility and Mobility

Compound exercises also improve dynamic flexibility and mobility, as they take your muscles and joints through their full range of motion. This can prevent or assist in alleviating muscle imbalances in the body which cause pain, poor posture, and a lower overall quality of life.

Learning to lift with a barbell can seem overwhelming or intimidating at first. Hiring a professional to guide you—especially in the beginning—is key to mastering this highly efficient form of exercise. Come in for a consultation today and we’ll help get you started on the right foot! E-mail: Hello@GoodFormNY.com