A reader named Dale has been working out at Planet Fitness for the last couple of years, but in the last six weeks she’s made it her mission to start learning how to strength train. She’s watching YouTube videos and trying to figure the whole thing out.

Here was her question:

I want to know how to transition to the other things that I’m intimidated by using, like the barbells and stuff like that. I don’t know if I’m quite ready or not – how can I get ready and where do I start?

It’s easy to stand in the gym, look over at the free weights section, and think, “What am I even supposed to do over there?”

Getting started with barbell training is something that thousands of people work through every year. Here’s how to break it down so you can step up to the squat rack with confidence.

Step 1: Give Yourself Permission

This is going to sound counter-intuitive, but the best way to start barbell training is by giving yourself permission that you never have to pick up a barbell if you don’t want to.

There are so many ways to get strong: bodyweight training, dumbbells, kettlebells, sandbags — you get the idea.

Barbell training is challenging and rewarding, but if you decide it’s not for you, no sweat. And the funny thing is, by giving yourself permission to skip it entirely, it actually makes it easier and more enjoyable to learn.

Step 2: Build Your Confidence

A barbell typically weighs 15–20 kg (around 33–45 lbs), with the most common version weighing 45 pounds.

Before stepping up to the bar, it’s a great idea to build confidence in bodyweight and dumbbell movements that mimic the ones you’ll do with a barbell. You’ll get stronger and learn the technique at a lower weight, so when it comes time to grab the bar, it’s mainly about adjusting to the setup — not a question of whether you can safely perform the lift.

Because you are moving one item (the bar) rather than two (each dumbbell independently), barbell lifts actually feel slightly easier even at the same total weight.

Some example progressions (level up when you can do 5–10 reps of each exercise with confidence):

  • Bodyweight Squat → Goblet Squat (15 lbs) → Goblet Squat (25 lbs) → Dumbbell Front Squat (40 lbs) → Barbell Back Squat (45 lbs)
  • Wall Push-up → Countertop Push-up → Dumbbell Bench Press (30 lbs) → Dumbbell Bench Press (40 lbs) → Barbell Bench Press (45 lbs)

Step 3: One Rep at a Time

Treat barbell training like practice time in the beginning. It’s not about doing a ton of reps or adding weight — it’s about mastering technique with the bar.

Come into the gym, get a good warm-up in, then before your main workout, practice your barbell technique. Focus on:

  • How to un-rack and re-rack the bar safely
  • How it feels to perform each lift well and with confidence
  • What to do if you need to bail

You likely only need a couple of sessions like this, but it will go a long way toward feeling confident under the bar. You also learn best when you’re fresh, which is why it helps to practice at the start of your workout.

Once you’re comfortable moving with just the bar, you can slowly add weight until you find your sweet spot.

Bonus: Ask for Help

Depending on your gym, there are likely staff, trainers, or experienced members who would be happy to spot you for your first barbell lifts. Most people in the weight room are glad to help — don’t hesitate to ask. Only do what you feel comfortable with, and remember that everyone started somewhere.

Barbell training is a skill, and like any skill, it gets easier and more enjoyable the more you practice it.