I’ve always loved exercising especially lifting weights. However, I’ve never been good at consistency. At 68, my true objective is to gain muscle and functional strength for longevity, even though I walk a five-mile trail loop close to my house at least a few times a week. But because I couldn’t find a program that would keep me motivated, I’ve never stuck with strength training. I therefore immediately said yes when I had the opportunity to evaluate the Women’s Health Build & Burn barbell program.
The four-week strength training program, created by Aja Campbell, CSCS, focuses on developing fundamental barbell lifts while gradually gaining muscle and strength. In order to enhance form, increase barbell confidence and support body recomposition goals, the program consists of four weekly workouts, each lasting 30 to 60 minutes. Each workout has clear instructions and options to modify or intensify the moves.
Try the Barbell Burn Plan for Four Weeks.
My primary objective for the month-long challenge was straightforward: to gain strength and genuinely maintain a strength training regimen. This is my honest assessment of the Women’s Health Build & Burn barbell track and the lessons I discovered.
My Initial Thoughts on the Program
Over the course of four weeks, the barbell track featured two full-body days, one upper-body day and one lower-body day each week. A primary lift, such as box squats bench presses, or deadlifts, was combined with two supersets, each consisting of three or four exercises that were done back-to-back without a break in between.
Regarding the main lifts
The step-ups proved to be the most difficult for me. With the barbell resting across my shoulders I was unsteady at first but by week two, I was much more stable and steady with every step. I had to shake off the rust because it seemed like my balance hadn’t been tested in a long time.
My strength and confidence under the barbell, particularly during squats and bench presses, increased with each passing day. I started the challenge with a 20-pound technique barbell, which felt fairly heavy for me. I wanted to become comfortable with proper form even though I knew I could probably lift heavier. The weight did in fact feel lighter by the end of the first week and I knew it was time to advance. I was improving my form and gaining control over each lift faster than I had anticipated.
I didn’t have a baseline or a clear idea of what I was capable of in the gym because I had never regularly lifted weights, tracked my progress or used any kind of progressive overload a gradual increase in stress or load on the body to improve strength and muscle gains. By the end of the fourth week however I was lifting more than twice as much as I had at the beginning, demonstrating my strength and growing confidence with each lift. I was using 60 pounds for almost all of my exercises, but I felt particularly strong during my last bench press session, so I decided to increase the total weight to 65 pounds.
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My clothes were a little looser by the end of the four weeks, my arms were more muscular, and I even noticed waist definition that wasn’t there on the first day. I was sleeping better at night and had more energy during the day.
Furthermore, after four weeks I was shocked to see how much my five-mile walks had improved. My posture improved after the four weeks because my core and traps remained active. Because I was moving at a noticeably faster pace, my energy and stamina also increased. After four weeks of consistent barbell lifting I was able to complete the loop in just one hour and thirty-six minutes instead of my usual two hours.
Related Narratives
One more unanticipated benefit During the day I was sitting less. I used to take a shower and then relax for the remainder of the day after going for a walk or working out. However over the course of the four weeks of the challenge, I noticed that I was moving more whether it was by doing errands doing chores or finding little ways to stay active rather than lounging on the couch. I believe it stems from feeling more energised in general but the adrenaline rush I experienced after working out also inspired me to keep going.
I was thrilled that this challenge kept me completely on track because I’ve had trouble maintaining consistency with regular strength training. Strength training four days a week was more and a different kind of exercise than I was used to but it was doable, and I liked that each workout could be completed in an hour or less.
This particular track appealed to me because, for example, starting with a barbell rather than numerous dumbbells of varying weights made it simple to begin exercising frequently and maintain consistency because I was only using one piece of equipment each day. Before increasing the weight, the 20-pound technique barbell provided me with a strong base on which to learn moves, assess my strength, and perfect my form.
Top Legging
I also appreciated that the program specified exactly what needed to be done each week, saving me the trouble of deciding which exercises to perform and when. Exercise no longer required as much mental preparation or decision-making, which made maintaining a routine much simpler. I was inspired to persevere and keep moving forward because all I had to do was show up, follow the directions and put in the work.
This challenge truly demonstrated to me the benefits of consistent work in the gym in terms of strength and confidence. I was amazed at how I was able to gradually increase the barbell by 10 pounds every week; it showed me that I was much stronger than I had anticipated and that the secret to making consistent effective progress was to consistently increase my weights and show up.
I really want to incorporate some of the techniques and ideas from this plan into my routine going forward and make strength training exercises a regular part of it. In order to maintain the progress I’ve made in just four short weeks, I want to continue strength training at least twice a week. This challenge gave me the boost I needed, and I’m eager to see how much stronger I can get if I continue to stand up for myself.
