Choosing a barbell weight isn't something you can do haphazardly. If you use a barbell that's too light, your muscles won't develop, and the results will be stagnant. You might claim to be working out diligently, but your body won't change.
On the other hand, if you insist on using a barbell that's too heavy just for prestige or to show off, you're setting yourself up for injury . From sprains and joint pain to overtraining, which can leave you unable to train for weeks. So, the key is choosing the right weight.
Choosing the right barbell will make your workouts much more effective. Your muscles will receive the proper stimulation, progress will be consistent, and the risk of injury will be minimized. Essentially, choose a barbell that matches your actual abilities, not your ego. It's no use having high spirits if you end up collapsing due to the wrong weight choice.
Barbell Weight Categories and Their Functions
1. Light Category
Lightweight barbells range from 1–5 kg and are typically used by beginners just getting acquainted with the world of weightlifting. Despite their light weight, these barbells are essential for training small muscles like the shoulders, arms, and wrists. In fact, lightweight barbells are often used in recovery programs.
Because the weight doesn't put too much stress on the joints but still stimulates muscle movement, a light barbell allows you to focus on form, breathing, and muscular endurance. It's pointless to train with a 10 kg barbell if you end up with incorrect movements and injury.
2. Medium Category
Medium-weight barbells (6–10 kg) are typically used by those who want to seriously train. This weight is quite challenging, but it won't put you off. Don't worry, this medium-weight barbell's primary function is to train the core muscles.
The core muscles are the most important part to train if you want an upright posture and are less prone to injury. Furthermore, medium-weight barbells can also be used for full-body workouts, so you're not just working your arms, but your entire body.
If you're the type of person who's reluctant to exercise because they think, "Oh, small dumbbells won't work, big dumbbells are scary," then this moderate weight class is the answer. It's heavy enough to make you sweat, but not enough to make your joints protest.
3. Weight Category
Dumbbells weighing 10 kg and above are suitable for more serious training. This weight is ideal if your goal is to increase muscle strength, increase muscle mass, and improve endurance.
With this weight, your muscles are forced to work harder, resulting in optimal growth. However, if you're a beginner, don't rush into lifting this heavy barbell. Instead of strengthening, you'll risk injury.
Also Read: Weight Lifting Movements with Kettlebells
Barbells for Beginners How Many Kg is Ideal?
Recommended Barbell Weights for Beginner Men
For men just starting out, don't immediately start lifting large barbells. That's not a sign of strength, but rather recklessness. For beginners, a barbell weight in the 5-10 kg range is the safest and most effective choice.
This weight is enough to strain your muscles, but it shouldn't discourage you from exercising. Remember, the goal isn't to show off your strength, but to build a strong foundation and become accustomed to it. With a barbell in the 5–10 kg range, you can practice basic movements like bicep curls, shoulder presses, or chest presses with proper technique.
Because it's pointless to lift a lot of weight but with poor form. Results won't be optimal, and you'll actually increase the risk of injury, not progress. So focus on light to medium weights first, master the technique, and then gradually move up. Consistency is far more important than instant gratification.
Recommended Barbell Weights for Beginner Women
If you're a woman who's new to holding a barbell, don't immediately assume you're strong enough to grab a heavy one. The ideal barbell weight for beginners is usually between 2 and 5 kg. This weight range is safe enough to build basic strength.
Most importantly, don't be too eager to chase numbers. Focus first on technique and training consistency. It's no use lifting a 10 kg barbell if you're not using the right technique. The result isn't muscle building, but back pain. So, start slowly, enjoy the process, and increase the weight as your body gets stronger.
Common Beginner Mistakes When Using Barbells
1. Lifting Too Heavy a Weight
One common mistake beginners make when lifting weights with barbells is rushing to lift heavy weights. This mistake usually stems from the flawed mindset of " the heavier, the cooler ." If you're holding onto that mindset now, it's best to ditch it.
Because fundamentally, the most important thing is to improve your form and technique. If your technique is messy, your movements will be unstable, even though your muscles aren't ready to handle that much stress. As a result, your body will easily become sore or even seriously injured.
To build strength gradually, you can lift the ideal weight for beginners. I explained this in the previous section. You can lift 10-12 repetitions or even fewer with this ideal weight. However, remember to use correct technique.
2. Forget to Warm Up
Many beginners jump straight into lifting barbells without warming up, but this is a fatal mistake. Your muscles and joints aren't machines that can be forced to work hard right away. If they haven't been warmed up, they'll still be stiff and easily "shocked."
Once or twice might be safe, but if you forget to warm up every time you exercise, the risk of injury is very high. Just set aside 5-10 minutes for a warm-up. Just do light movements, like jumping jacks, skipping, or simple mobility exercises to get your body ready. After reading this article, never skip your warm-up again!
Also Read: Safe Sports for Children
3. Take Advantage of Momentum
Many beginners act like they're great when they start lifting weights. Instead of working their muscles, they swing like they're shaking a water jug. This is a fatal mistake, because it's not the muscles that are working. The workout becomes half-hearted, a lot of energy is wasted, and progress is largely zero.
If you feel like the barbell feels "lighter" because you're swinging it, trust me, that's not a sign of strength; it's a sign of incorrect technique. Weightlifting isn't about speed, but about control. The movement of the barbell up and down should be slow, focused, and controlled. That's where the muscles really work hard.
So, if you're still lying to yourself about swings, stop now. It's better to lower the weight but execute correctly than to force a force and get no results.
4. Not Maintaining Body Posture
The next most common mistake beginners make when starting to lift barbells is simply moving haphazardly. When lifting weights, maintaining good posture is crucial. This prevents your back from arching or your neck from bending. Maintaining good posture also minimizes the risk of serious injury.
Here's how to maintain good posture when lifting weights. First, use your core muscles to support your body to maintain stability. Next, keep your shoulders aligned, your back straight, and never compromise on technique. Correct your form to maximize results and avoid injury.
5. Forgetting to Apply Progressive Overload
The final mistake beginners often make when starting weight training is forgetting about progressive overload. Simply put, this means not gradually increasing the barbell weight over the course of a training session.
While 2–3 kg dumbbells may feel safe and comfortable, if you use them consistently without progressing, muscle growth will be difficult. The body needs new challenges to adapt. If you're stuck with the same weight for months, it's like treading water. If you're not brave enough to upgrade, don't blame the dumbbells if your body still looks the same.
Also Read: Shoulder Muscle Movement Variations for Beginners to Pros
Tips for Buying Barbells for Beginners
1. Determine the goal of the exercise
First, determine your goals. If your goal is simply to sweat, burn calories, or do some light cardio, a light barbell in the 1–5 kg range is sufficient. However, if you're serious about building muscle, don't waste your money on a barbell that's limited to a certain weight.
The solution? Choose an adjustable barbell that allows you to increase or decrease the weight according to your training progress. So, you won't have to buy a new barbell every time your muscles get stronger. One of the best options you can consider is the adjustable barbell from SVRG, which is practical, multifunctional, and more economical in the long run.
2. Compare the Material and Grip
The barbell grip should be comfortable and secure. Choose one with texture or knurling. When your hands start to sweat, this textured grip keeps the barbell in place and prevents it from slipping. If the barbell slips due to a slippery grip, be prepared for injury or a mental setback for the next workout.
When it comes to materials, there are several options you should be aware of. All-metal barbells are typically super durable and feel solid in the hand. However, they're very hard and can damage your floor if dropped. Alternatively, there are barbells made of vinyl or rubber. These are more user-friendly and won't damage your floor, but they're usually bulkier.
3. Compare Price and Quality
If you're just about to buy your first barbell, don't just look at the price. While some barbells are priced in the hundreds of thousands, others can cost millions.
The question is, do you want something that's cheap but easily damaged, or invest in a tool that lasts?
Cheap barbells often have grips that wear out quickly, loose locking bolts, or even cause hand pain due to shoddy finishing. Therefore, always compare price with quality.
Check the barbell's material, locking system, and reviews from other users. Remember, this is the equipment you'll be using to lift weights, so safety is paramount. Don't let your health goals lead to injury by choosing a substandard barbell.
4. Check the Comfort First
If you buy it in-store, don't be lazy about trying it out first. Feel the grip, make sure it's not too slippery and fits your hand properly. If your grip isn't comfortable, don't expect to train consistently. Also, pay attention to the balance of the barbell's weight.
Some products look great, but when lifted, they feel unsteady on one side. This type of barbell can disrupt your workout and even lead to injury. Remember, a comfortable barbell doesn't necessarily mean the most expensive, but rather one that fits your hands and your needs.
Buy Cheap and Quality Barbells Only at SVRG
Training won't be optimal if you use shoddy equipment. If you're looking for affordable yet high-quality barbells, SVRG is the answer. SVRG's Weight Collection offers a wide selection of barbells in varying weights, sturdy materials, and comfortable grips. Suitable for both beginners and advanced weightlifters.
SVRG doesn't just sell barbells, but also other sports equipment. Because SVRG is a super-complete sports equipment store, with offline stores in Bintaro and Surabaya. So if you need other fitness equipment, just check out our collection. Let's start building a healthy lifestyle and building muscle mass with SVRG !
