Strength and gym
Trap bar training
A safe and simple way to lift heavy from the floor.
- Hardintensity
- ~420kcal per hour
- Low costbudget
- Lowimpact
Is trap bar training right for you?
A safe and simple way to lift heavy from the floor. It is a hard-intensity, low impact activity that you can do indoors, on your own. Expect to burn around 420 calories an hour, based on a 70 kg person.
Easy to pick up. Expect to spend up to about £20 a month.
Why try trap bar training
- Builds strength. It works your muscles hard enough to make you stronger over time.
- Kind to joints. Low impact makes it a good choice if running or jumping is uncomfortable.
How to start trap bar training
Learn the trap bar deadlift with a coach and start light.
Get the basics: gym access. Borrow or hire before you buy.
Keep the first few sessions short and easy, and aim for two or three a week.
Warm up for five minutes first, build up gradually and stop if anything hurts.
A 4-week starter plan
| Week | Sessions | Minutes each | Focus |
|---|---|---|---|
| 1 | 2 | 15 | Learn the basics and keep every session easy. |
| 2 | 2 | 20 | Repeat last week and add a little time. |
| 3 | 3 | 25 | Add a session or make one a bit harder. |
| 4 | 3 | 30 | Your longest week. Book or plan what comes next. |
This is general guidance, not medical advice. If you have a health condition or injury, check with your GP before you start.
Similar activities
Strength and gym
Sandbag training
Awkward, real-world lifting for strength and grit.
Strength and gym
Weight training
Build strength and muscle with weights.
Strength and gym
Powerlifting
Chase your heaviest squat, bench press and deadlift.
Strength and gym
Olympic weightlifting
Explosive, technical lifts: the snatch and the clean and jerk.
Strength and gym
CrossFit
High-intensity group workouts that change every day.
Strength and gym
Kettlebell training
Swings, squats and carries for strength and cardio in one.
Not sure trap bar training is for you?
Take the two-minute quiz and we will match you with activities that fit your goals, mood, budget and fitness.