Weight loss: Barbell exercises women can do to burn maximum calories

First things first - weightlifting does not make women bulky or put them at any greater risk of injury than men. Rather it can help women gain stronger and leaner muscles, while boosting both their physical and mental capabilities.

As important as it is to indulge in cardio or any other form of regular activity, it is as crucial to train with weights. Moreover, women in their 30s lose a lot of muscle mass, which eventually slows down metabolism, adding to their weight gain woes. That said, lifting weights can be extremely beneficial.

While you can always start easy and lighter with dumbbell workouts, barbell exercises are a great way to burn maximum calories.

Also read: Weight loss: Lunge variations to get lean, toned legs

How to perform:

Step 1: Stand with your feet hip-width apart, holding a barbell with the palms facing inward.

Step 2: Rest the barbell against the thighs with your chest up, core and glute engaged.

Step 3: Lower the barbell, hinging from the waist and bending your upper body downwards.

Step 4: Hold for a while and slow move back up, standing straight and thrusting your hips forward.

Step 5: Do 2-3 sets of 5-10 reps, depending on how new you are to the exercise and how heavy your barbell is.

How to perform:

Step 1: Stand holding a barbell with your palms facing up.

Step 2: Next, bend your knees slightly and roll your shoulders back, while keeping chin up.

Step 3: Keeping your back straight, hinge from the waist, bend your upper body and keep your elbows close to your body.

Step 4: Row the barbell towards your chest, squeezing your back muscles.

Step 5: Lower the barbell back to the initial position. Do 2 sets of 5-10 reps.

How to perform:

Step 1: Stand with your feet shoulder-width apart, holding a barbell with palms facing outward.

Step 2: Engage your core, roll your shoulders back and keep your chest up.

Step 3: Slowly curl the bar up to your chest, keeping your upper arms stationary.

Step 4: Return back to the starting position.

How to perform:

Step 1: Lie down backwards on a bench with legs on either side of the bench.

Step 2: Hold the barbell with an overhand grip wider than shoulder width.

Step 3: Extend the arms upwards and bring the barbell above your chest.

Step 4: Inhale and lower barbell.

Step 5: Exhale and push the barbell back up to the starting position.

How to perform:

Step 1: Stand with your feet shoulder-width apart, and safely position a barbell on the barbell rack and shoulders.

Step 2: Lift the weight slightly and walk a few steps away from the rack.

Step 3: With your core and glutes engaged, push your hips back, bend your knees and get into a squat position.

Step 4: Exhale and get back up to the starting position.

How to perform:

Step 1: Start flat on your back with your legs bent at a 90-degree angle.

Step 2: Place a barbell just above your pubic bone.

Step 3: Lift your toes off the floor and push through your heels to push your glutes upwards.

Step 4: Slowly lower yourself back to the ground to the starting position.