Getting Started with Barbell Workouts: Where Do I Start?

So we’ve got you ready to start barbell training — but the racks, plates, and platforms can feel intimidating. The good news is that you don’t need to know everything on day one. Barbell training is simple, effective, and perfect for beginners when you focus on the basics.

At GND Strength Society in Chicago’s West Loop, we specialize in teaching barbell training to all levels, whether you’ve never touched a bar before or you’re looking to refine your technique. Here’s how to get started:

1. Focus on the Big Four

The foundation of barbell training comes down to four lifts:

• Squat

• Deadlift

• Bench Press

• Overhead Press

  These compound exercises train your entire body, build real-world strength, and give you the biggest return on your effort.

2. Get Expert Coaching

Form matters. Learning proper technique not only keeps you safe but also ensures you get results faster. That’s why our semi-private coaching at GND Strength Society gives every lifter a personalized program and hands-on guidance — without the cost of one-on-one training.

3. Train Consistently

You don’t need to live in the gym. Just 2–3 barbell sessions per week is enough to see noticeable progress in strength, confidence, and body composition. The key is showing up and sticking with it.

4. Track Your Progress

Barbell training is built on steady, small wins. Add 5–10 pounds to your lifts over time, and before you know it, you’ll be stronger than you ever imagined. Progress doesn’t happen overnight, but it adds up quickly when you stay consistent.

Ready to Start Barbell Training?

Barbell training is  for anyone who wants to get stronger, healthier, and more confident. At GND Strength Society, we’ll teach you the right way to lift, support your progress, and make sure you never feel lost in the gym.