The three biggest misconceptions about barbell training
There are a ton of myths floating around when it comes to barbell training. Some of these myths are harmless, but many of them can be discouraging.
But how do you know what’s a myth, and what’s truth? Our SoHo Physical Therapists help decode them in this blog.
Let’s look at three of the biggest misconceptions surrounding barbell training and clear things up for good.
Myth #1: Barbell training is dangerous
At a glance, the barbell can be an intimidating fitness tool.
Many professionals and influencers alike will claim that barbell training is not worth it, citing the “risk-to-reward ratio” and “heavy weight on body = bad”. It’s important to acknowledge that any form of physical activity can carry some level of risk.
We are pushing ourselves to improve and be stronger! With that, we need to think a little more about what that risk is. If we look at some research, we can rest assured that the benefits outweigh the risks.
Let’s look at the athletes that are lifting heavy loads with the barbell as their sport: powerlifters. One study published in the Journal of Strength and Conditioning Research analyzed injury rates among powerlifters and found that the incidence of injury was relatively low.
The study concluded that “powerlifting is a relatively safe sport, with injury rates that are comparable to or lower than those reported for many other sports and physical activities.” [1]
Another study published in the Journal of Sports Medicine and Physical Fitness found that resistance training, including barbell training, can help improve our health and reduce the risk of injury. [2]
Powerlifting programming has even been used to improve pain and disability along with many of the common programs used in physical therapy. [3]
Barbell training can be a safe, effective, and fun method that also improves strength and reduces injury risk.
Myth #2: Barbell training is only for powerlifters and bodybuilders
While barbell training is common among powerlifters and bodybuilders, it can be beneficial to anyone looking to improve their strength and overall fitness — even if you’re rehabbing. From young, motivated adolescents to worried, but inspired, older adults, I’ve used barbells to both train and rehab hundreds of people over the years. One of my favorite examples being my Dad.
My dad has been through the ringer when it comes to injuries. Like many people, he doesn’t trust too often, especially healthcare providers. I do remember him saying something along the lines of “If you become a doctor, I’ll listen to you.”
Well, here I am today, with my proudest moment being getting him under a barbell and doing a box squat for the first time. He wasn’t too happy with the muscle soreness after the fact, but the truth is that most of his previous exercises were too easy for him based on what he was capable of.
If I subscribed to the idea that barbell training is only for powerlifters or bodybuilders, I would never have helped my dad find his strength.
So, if you aren’t looking to compete in those sports, I say look at the barbell as a tool. This tool can be tailored to fit any fitness goal, from building muscle and strength, to reducing injury risk and falls.
Myth #3: Barbell training is too complicated
This misconception is usually mentioned when someone wants to learn how to resistance train with barbells. The argument is that there are too many “moving parts” to account for when a barbell is on your back. The recommendation usually moves from barbells to things like dumbbells or machines. The reality is that a solid program involves all these options!
Learning how to use a barbell is no different than learning other exercises in the gym. It may take some instruction and practice to learn how to use a barbell, but you’d be surprised at how quickly you can achieve a solid squat or deadlift.
After all, if we look at those barbell exercises, we can see they are just like sitting on the toilet or picking a bag off the floor (but with a barbell). The key is to meet you where you are at, and progress you to places that you didn’t think were possible.
The misconceptions surrounding barbell training don’t stop there. However, if you can understand the truth to the ones mentioned here, you’ll be opened to a new world of greater strength.
So, don’t be afraid to pick up a barbell and challenge yourself to reach new heights of strength and fitness. Just ask my mom, who I also helped address some pain and injuries with barbell training.
And yes, she also wasn’t too happy with the muscle soreness that followed but that soreness is productive and has given her the strength to feel confident living life again.
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