“Consistency before intensity. Start small and become the kind of person who shows up every day. Build a new identity. Then increase the intensity.” ~ James Clear
For years, I’ve been a fan of the Movement Logic podcast with Strength Coach Laurel Beversdorf and Physical Therapist Sarah Court. Over the years they have helped me unpack some of the myths, misinformation, and even cultish culture of the fitness industry. They have helped me understand the current science about movement and how it *actually* impacts the body (or not). I learn from them all the time and I’m a better teacher and mover because of it.
But when they suggested that the best way to build bone and fight sarcopenia was lifting heavy with a barbell?
Well, that was a bridge too far.
I fought this idea with every fiber of my post-menopausal being. Sarah and Laurel have clear, cogent arguments about why it’s the best choice for strength training and yet, the very idea of it just seemed like … too much.
It would be expensive. It would take up too much space. It would be, well, HARD.
It took years. Years of building my strength and capacity. Years of understanding what I needed to keep me consistent and motivated. Years of continuing education and research.
Until, I finally said, OK. OK, OK, OK. Let’s do this.
So here are 6 of the things I have discovered:
A barbell set is less expensive and space intensive than I thought. For someone who did not want to pay the cost of a gym membership – not the commute, the expense, or the culture – staying home is appealing.
We spent less than $400 for all the barbell gear. We got some new (and on big sale) but much used at Play It Again Sports. Everything we use can be stacked in a corner. It takes less than 2 minutes to set it up and break it down.
Here’s the Gear we use:
Barbell ~ We got a 27lb/6’ bar but they come in different weights and lengths (the Olympic bar that you will find at many gyms is 45lbs and 7’ long).
Stands ~ We use two light, strong stands to rack the bar that are stable yet easy to move and store. We got them at Play It Again Sports for $30. You can also get a cage that offers the safety of bars to catch a dropped barbell but is also heavier and harder to assemble and store.
Bench ~ We got a simple, light weight, adjustable bench that is essential for bench press and can be used for several other moves.
Plates ~ We have a set of soft rubber plates in 45 lbs, 25 lbs and 10lbs that we supplement with smaller 5 lb and 2-1/2 lbs plates that we bought at Play It Again Sports. Having the smaller weights allows us to progress gradually and let our bodies adapt to moving heavy weight.
Clamp / Collar ~ It’s essential to have a barbell clamp or collar to secure the plates when they are loaded onto the bar. We love these as they are light, easy-to-use and super strong.
Additional Options:
Medicine Ball ~ We use external weights including the plates and a 14 lb medicine ball mostly for core and balance exercises. I like the ball because there are fun (ish) things you can do with it. Totally optional.
Mat ~ We are using our set up in my studio that has a beautiful hardwood floor that we wanted to protect, so we also bought this puzzle floor mat system that is great: light, soft and strong. If you are not working on a floor you want to protect, this might not be needed for you.
3. Bring a Buddy! Training can absolutely be done alone (I did it for years) but it’s easier and more fun with a buddy or someone to encourage you.
4. Muscles vs connective tissue. As you lift heavier, understand that muscles respond more quickly to training than connective tissue in joints, tendons (connecting muscle to bone) and ligaments (connecting bone to bone). Muscles respond well to high intensity activity while tendons and ligaments respond to gradual and consistent activity.
5. Rest is essential. Make sure you are resting between sets (at least a minute or two) and between working a body part. Notice Squats/Deadlifts on one day then Lunges three days later.
6. It’s better with a buddy or group. The human brain is wired to lean toward what is easy and comfortable. As you progress in strength training, the truth is that sometimes it will be uncomfortable. This is why training with someone helps keep us going when we don’t feel like showing up. A trainer, especially if all of this is new to you. A lifting buddy. A group even online. Have someone there to be accountable to.
To share all of this and more, plus the basic movements I do every week with the barbell, I’ve made you another video in the Strength Your Way series. You can watch the whole thing in under 40 minutes or use the time stamps to jump to particular sections or exercises.
Barbell Strength Moves – The Basics Video
Barbell Strength Moves – The Basics Video Time Stamps
0:00 ~ Intro to external resistance
1:00 ~ My story. Why I chose the barbell. Resource of Movement Logic Podcast. Barbell less daunting than I thought.
4:11 ~ Do it with a buddy.
5:07 ~ Gear: Barbell, Stands, Plates, Bench, Clamp/Collar, Medicine Ball, Mat
11:30 ~ Muscles vs Connective Tissue
13:06 ~ How much to lift?
14:50 ~ Rest between Sets and Body Parts
16:25 ~ Do it with someone
18:10 ~ Still experimenting
19:00 ~ Legs/Hips & Benefits of Free Weights
20:06 ~ Squats
22:00 ~ Deadlifts
24:23 ~ Chest/Back
25:00 ~ Chest Press
26:13 ~ Bent Over Rows
27:22 ~ Arms
27:35 ~ Bicep Curls
28:25 ~ Triceps Dips or Triceps Extensions – free weights
29:50 ~ Tri Extensions -- Bar
30:49 ~ Legs Balance / Shoulders
31:04 ~ Lunges
33:05 ~ Shoulder Press
34:14 ~ Core / Impact
34:39 ~ Broad Jump / Shuffle Back
36:07 ~ Medicine Ball V twists
37:43 ~ Medicine Ball Roll Ups
39:04 ~ Balancing Medicine Ball Toss with a friend
39:44 ~ Outro
Using the external resistance of the barbell for the biceps!
My strength training and barbell practice are still evolving and I’m still learning and adjusting all the time. This information is in no way meant to be prescriptive or dogmatic but rather inspirational encouragement.
As always, I would love to hear your questions and to help you create a strength training program that is great for your Right Now Today Body and your particular precious self. Leave a comment, send me an email: I’d love to connect with you.
Your strength is one of the most powerful determining factors for your ongoing health and longevity. Let’s get strong and live long!