Tips on Weight Training With Bar Bells

• Barbells come in many different sizes. barbell image by Olga Shelego from Fotolia.com

  A barbell is a common piece of weight training exercise equipment. Barbells consist of a metal bar and interchangeable discs, called plates, which adjust to your desired amount of lifting weight. Weight training with barbells is dangerous if it is done carelessly or without proper precautions, according to the American Council on Exercise. Follow a few simple tips when working with barbells to avoid injury and to maximize the effectiveness of your workout.

Gradually Increase Lifting Weight

• Add weights only after you are comfortable lifting the base weight of the bar. An Olympic- weight barbell is 45 pounds without the addition of weight plates. Barbells differ in weight, but most are between 35 and 45 pounds, according to Thomas R. Baechle and Roger W. Earle, authors of "Weight Training: Steps to Success." Practice each exercise in your routine with only the weight of the barbell as resistance until you can easily perform six repetitions before your muscles feel strained. Once you have reached this point, begin adding weight in 10-pound increments based upon your body's capabilities.

Wear Lifting Gloves

• Lifting gloves make exercising with barbells safer and more comfortable, say Baechle and Earle. They provide extra grip on your palms, reducing the risk of dropping the weight. Lifting gloves will protect your hands from calluses and blisters as well. This will keep you from having to take a break in your lifting routine to allow your hands to heal. Lifting gloves are available in different sizes from most sporting good stores.

Use Barbell Collars

• The most important tip for safety while weight training is to use secure collars on a barbell, according to Liz Neporent and Suzanne Schlosberg, authors of "Weight Training for Dummies." A collar slides over the barbell in front of and behind the weight plates. This keeps the weight plates from moving if the barbell tilts in either direction. Make sure the collars are secure and do not allow the weights to move side to side before using your weighted barbell. If your barbell does not come with collars, purchase a set from a sporting goods store before exercising with weight plates.

Have a Spotter Present

• Exercise with a friend or an assistant to spot you while you are lifting weights. A spotter stands nearby while you lift to relieve some of the weight if your body becomes tired or if you lose grip. This prevents you from dropping the barbell and causing serious injury, say Neporent and Schlosberg. Your spotter should be strong enough to support the amount of weight you are lifting.