The bench press, squat, deadlift and overhead press are 4 simple barbell lifts that most gyms are built around. Each one trains a basic movement: pushing, squatting, hinging and pressing overhead. You don't need to do all 4, and you can learn them gradually with light loads and a coach.
What does each of the big 4 lifts train?
Each lift is a movement you already use in daily life, just with a bar and some plates.
- Bench press: you lie on a bench and push the bar away from your chest. It works the chest, the fronts of the shoulders and the backs of the arms.
- Squat: you lower your hips towards the floor and stand back up. It works the thighs, the glutes and the muscles that hold your torso steady.
- Deadlift: you lift a bar from the floor to standing. It works the glutes, the backs of the thighs and the muscles along your back, plus your grip.
- Overhead press: you push the bar from your shoulders to above your head while standing. It works the shoulders, the arms and your trunk.
Most people also train other things around these, such as rows, lunges and core work. The big 4 are a starting point, not a rulebook.
Why are these lifts so popular?
A few reasons come up again and again.
- They use a lot of muscle at once. That makes a session feel efficient when you're short on time.
- They're easy to track. The bar goes up or down, and the plates tell you how much it weighed. You can see change over weeks and months.
- They're everywhere. Almost every gym has a bench, a squat rack and a bar, so the lifts travel with you.
- They have a shared language. If you talk to a regular about their training, there's a fair chance these lifts come up.
None of this means they're the only good way to train. Machines, dumbbells, classes and bodyweight work are all fine. If you like a class more than a barbell, stick with the class.
Where should a beginner start?
Start lighter than you think you need to. Learning the shape of the movement matters more than the number on the bar.
- Ask for an induction or a session with a coach. Many gyms offer one. A qualified coach can watch you move and adjust things in a way no article can.
- Learn the movement with an empty bar, or with dumbbells or a machine. Dumbbell versions of the press and the squat are common first steps.
- Add weight slowly. If your form changes when the bar gets heavier, the weight went up too fast.
- Rest between sessions. Muscles and joints adapt during recovery, not during the lift. Sleep and rest days count as training too.
If you're brand new to training, a coach or a gym induction is a calmer place to begin than any single lift.
Beginner cautions for each lift
Each lift has one thing worth knowing before you try it. The detail is in the linked guides.
- Bench press: use safety bars or ask for a spotter, so a stuck bar isn't a problem. See bench press basics.
- Squat: set the rack to the right height and keep your whole foot on the floor. See squat basics.
- Deadlift: keep the bar close and don't round your back to chase a heavier lift. See deadlift basics.
- Overhead press: the bar needs a clear path past your face, and tight shoulders can get in the way. See overhead press basics.
Some soreness the day after a new session is normal. Sharp pain, pain that doesn't ease, numbness or tingling is different. Stop and see a doctor or physio.
Do you need to lift heavy?
No. "Heavy" is relative to you, and it changes. Someone who has just started can get plenty from a weight they find manageable, done with good control. There's no number you need to reach, and no one else's bar is a measure of yours.
It also helps to keep the reason for training broad. Many people lift because they enjoy feeling capable, like the routine, or want to carry shopping, kids and suitcases more easily. Those are good reasons, and they don't depend on how you look.
If you're watching your budget, you don't need to buy anything to start. A gym membership, a pair of flat shoes and a drink bottle will do. Skip the gadgets until you know you'll use them.
Why does SetsOfLove let you show your lifts?
SetsOfLove is a profile app for single gym-goers, and lifts are an optional part of a profile. You can add your bench press, squat, deadlift and overhead press, in kg or lb. We show both units, and you choose which comes first.
Some members like it because it says something about their training in a few words. Others leave it blank, and that's fine. Lifts are self-reported, the admin can ask for changes if a figure looks off, and nobody has to include them. If you're unsure, leave them off and add them later.
A short plan for your first month
You don't need a program to get going. You need a few habits.
- Book an induction or a coaching session in your first week.
- Practise one lift at a time, with a light load.
- Write down what you did so you can see change. A notes app is enough.
- Take rest days seriously.
- Ask staff when something is unclear. Most are glad to help.
A qualified coach is the best way to learn any of these lifts. Reading helps you know what to ask, but it can't see your body move.