35 Minute Full Body Barbell Workout for Women to Lift And Tone

If you’re a woman looking to build strength, burn fat, and enhance your confidence—all in just 35 minutes—you’re in the right place. This full-body barbell workout for women is designed to target all major muscle groups while maximizing calorie burn and promoting lean muscle growth. It’s time-efficient, beginner-friendly, and scalable for all fitness levels.

In this blog post, we’ll cover the benefits, structure, warm-up, workout plan, and tips to make the most of your 35-minute barbell training. Let’s lift!

Women Full Body Barbell Workout Routine (Only 35 Minutes!)

Benefits of Barbell Training for Women

Barbells are one of the most effective tools for full-body strength development. While often associated with male athletes, barbell workouts offer tremendous benefits for women:

• Improves overall strength: Engages multiple muscle groups in compound lifts.
• Boosts metabolism: Builds lean muscle mass, leading to increased calorie burn at rest.
• Enhances posture and balance: Strengthens stabilizing muscles and the core.
• Efficient fat loss: Combined cardio and strength benefits promote fat-burning.
• Empowering and confidence-building: Mastering heavy lifts creates physical and mental empowerment.

Who Is This 35 Minute Barbell Workout For?

This routine is ideal for:

• Beginners ready to try strength training
• Intermediate lifters looking for a time-efficient full-body workout
• Women aiming to tone muscles, burn fat, and increase power
• Anyone with access to a barbell and weights (home gym or gym facility)

Equipment needed:

• Barbell (standard or Olympic)
• Weight plates
• Squat rack (optional for safety)
• Bench (for pressing movements)

Structure of the 35-Minute Full-Body Barbell Workout For Women

This workout includes:

• 5-minute warm-up
• 25-minute strength training circuit
• 5-minute cooldown

You’ll perform 6 compound exercises that target upper body, lower body, and core. The circuit format ensures you keep your heart rate elevated while lifting, offering both strength and cardio benefits.

Warm-Up (5 Minutes)

Warming up is essential to prep your joints, muscles, and nervous system. Here’s a quick 5-minute warm-up you can do before grabbing the barbell.

Barbell Warm-Up Routine

• Jumping jacks – 30 seconds
• Bodyweight squats – 10 reps
• Arm circles – 10 each direction
• Hip openers (leg swings) – 10 each leg
• Barbell good mornings (light bar) – 10 reps

Now you’re ready to move into the main workout.

35-Minute Full-Body Barbell Workout for Women

Perform each of the 6 exercises below as a circuit. Complete 3 rounds with minimal rest between moves and up to 60 seconds rest between rounds. Focus on form, not speed.

1. Barbell Back Squat

• Muscles worked: Glutes, quads, hamstrings, core
• Reps: 10
• Form tips: Keep your chest up, feet shoulder-width apart, and squat until thighs are parallel to the ground.

This powerhouse move targets the largest muscle groups, helping to build strength and burn fat efficiently.

2. Barbell Romanian Deadlift

• Muscles worked: Hamstrings, glutes, lower back
• Reps: 10
• Form tips: Hinge at your hips with a straight back. Lower the bar just below your knees, keeping it close to your body.

This movement is key for developing posterior chain strength and improving posture.

3. Barbell Bent-Over Row

• Muscles worked: Upper back, lats, biceps
• Reps: 10
• Form tips: Maintain a flat back, pull the barbell to your lower ribs, and squeeze the shoulder blades together at the top.

Rows enhance upper body pulling strength and contribute to a balanced, sculpted back.

4. Barbell Overhead Press

• Muscles worked: Shoulders, triceps, upper chest
• Reps: 8-10
• Form tips: Stand tall with core tight. Press the barbell overhead, finishing with arms fully extended.

This movement builds upper body strength and stability, especially in the shoulders.

5. Barbell Hip Thrust

• Muscles worked: Glutes, hamstrings, core
• Reps: 10-12
• Form tips: Sit with your upper back against a bench, barbell on your hips. Thrust upward until hips are in line with shoulders and knees.

One of the best barbell exercises for building strong, round glutes.

6. Barbell Rollout or Plank Hold (Core Finisher)

• Option A: Barbell Rollout – 10 reps
• Option B: Forearm Plank Hold – 30-45 seconds

Use an empty barbell or ab roller for rollouts to train deep core muscles. Planks are great for beginners or those with lower back issues.

Suggested Barbell Workout Routine Schedule For Women

To maximize results, incorporate this 35-minute barbell full-body workout into your weekly routine 2–3 times. Here’s a sample weekly plan:

Day	Workout
Monday	35-Min Barbell Full-Body Workout
Tuesday	Active recovery (yoga, walking, light cardio)
Wednesday	35-Min Barbell Full-Body Workout
Thursday	Rest or core-focused mobility work
Friday	35-Min Barbell Full-Body Workout
Saturday	Cardio (HIIT or low-intensity)
Sunday	Rest

Cooldown (5 Minutes)

Finish the session with stretches to help recovery and reduce soreness.

Cooldown Stretching Sequence:

• Standing hamstring stretch – 30 seconds each leg
• Quad stretch – 30 seconds each leg
• Shoulder cross-body stretch – 30 seconds each arm
• Child’s pose – 1 minute
• Cat-cow pose – 1 minute

Breath deeply and allow your heart rate to gradually come down.

Tips for Success with Barbell Workouts For Women

Start with Light Weights

Begin with an empty bar or light weight plates. Prioritize proper form over heavy lifting, especially if you’re new to barbell training.

Track Your Progress

Log your reps, sets, and weight used. Gradually increase the load each week for progressive overload.

Focus on Form

Use mirrors or video yourself to check your posture and movement patterns. Don’t rush through the exercises.

Fuel Your Body

Consume a balanced meal with protein and carbs after your workout to aid muscle recovery and growth.

Rest and Recover

Recovery is just as crucial as the workout. Ensure you’re getting enough sleep and hydration between sessions.

Common Mistakes to Avoid With Barbell Workout For Women

• Lifting too heavy too soon: Leads to injury and poor form.
• Neglecting warm-ups and cooldowns: Increases risk of strain and delays recovery.
• Holding your breath: Remember to breathe consistently through each movement.
• Poor alignment: Always engage your core and maintain a neutral spine.

Modifications and Variations

Whether you’re a beginner or more advanced, here are ways to modify:

For Beginners:

• Use lighter weights or just a training bar.
• Reduce reps to 8 per movement.
• Do 2 rounds instead of 3.

For Advanced Lifters:

• Increase reps to 12.
• Add a 4th round for extra volume.
• Superset movements (e.g., squat to row without rest).

Why Women Should Embrace the Barbell Workout

Strength training isn’t just about lifting weights—it’s about lifting your confidence, energy, and mindset. This 35-minute full-body barbell workout for women is your blueprint for building a stronger, leaner body efficiently and effectively. Whether you’re new to the gym or a seasoned lifter, barbell training can become a powerful part of your weekly fitness routine.

So load up that bar, press play on your favorite workout playlist, and get ready to transform your body one rep at a time.

Want more workout and video guide?
Follow us on Pinterest, Facebook, and Subscribe to our Newsletter and Stay tuned for FREE downloads of our App coming soon!