Even for the most confident gym-goer, barbell exercises can be pretty intimidating to test out for the first time. While dumbbells and kettlebells have approachable vibes and compact sizes, barbells have a heavy bar and massive weights that make them feel inaccessible for newbies.

But by avoiding the barbell in the name of fear, you could be missing out on an incredibly useful tool that helps you meet your fitness goals. To help you take full advantage of the weight room, Shape tapped Alex Silver-Fagan, Nike trainer and creator of the Flow Into Strong program, to share the barbell exercises you need to include in your fitness regimen.

Here, she breaks down the six essential barbell exercises, which were featured in her book Get Strong for Women, to help you build total-body strength. Don't worry, you'll score all the tips, instructions, and visual tools you'll need to tackle these barbell exercises with confidence.

How it works: Do three sets of the following barbell exercises for the suggested number of reps.

What you'll need: a barbell with the weight plates of your choosing, a rack, and a bench

A. Place feet under the barbell shoulder-width apart and step forward so the bar grazes shins.

B. Hinge forward at the hips and push glutes back, then grip the barbell so forearms touch the outsides of thighs. Align shoulders over the bar and retract shoulder blades to activate back muscles. Inhale. 

C. Exhale, push through heels and use glutes and hamstrings to stand up. Keep the barbell close to body and stack shoulders directly over your hips. 

D. Push hips back and bend knees to return to starting position, keeping shoulders over the bar the entire time. That's one rep.

A. Set the bar just below shoulder height on a rack. Step up to the bar, feet shoulder-width apart and toes turned slightly out.

B. Grasp the bar with hands slightly wider than shoulder-width apart, palms facing up and elbows facing the floor. Unrack the bar, resting it on collarbone.

B. Push hips back and bend knees to enter into a slight squat. Keep core engaged. Inhale.

C. Look straight ahead. Then in one swift movement, exhale, vigorously press through heels, straighten legs to stand up, and straighten arms to press the barbell overhead. Biceps should frame ears at the top of the movement. Keep knees soft. 

D. In a slow, controlled manner, lower the weight back to shoulders to return to the starting position. That's one rep.

A. Sit on the floor in front of a bench with legs extended. Place the bar over thighs. 

B. Lift hips and lean back onto the bench. Rest shoulder blades on the bench, bend knees, plant heels firmly on the floor, and look toward the ceiling. Position the bar over hip joints and rest hands on the bar for stability. Inhale.

C. Exhale and push through heels to lift hips to the ceiling, forming a straight line from knees to shoulders. Squeeze glutes at the top of the movement. 

D. In a controlled manner, return to starting position. That's one rep.

A. Set the bar just below shoulder height on a rack. Grasp the bar with hands slightly wider than shoulder-width apart, elbows pointing forward, triceps parallel with the floor, and palms facing up. Rest the bar on collarbone.

B. Straighten legs and step back to unrack the bar. Hold the weight on collarbone (not in hands). Place feet shoulder-width apart and turn toes slightly out to start.

C. Brace core, inhale, and push hips back. Bend knees and lower down until thighs are parallel or almost parallel to the floor. Keep glutes and core engaged and weight in heels. 

D. Exhale and push through heels to return to standing. That's one rep.

A. Stand behind a barbell resting on the floor, feet shoulder-width apart and under the barbell. Bend knees and push hips back. Grip the barbell with an overhand grip, slightly wider than shoulder-width apart. Inhale.

B. Exhale and push through heels to stand up, keeping back straight, until legs are extended and torso is upright.

C. Hinge forward at the hips, bring chest forward, and push glutes back. Shoulders should be in line with the bar and back straight. Lower the barbell until it is below knees to start.

D. Exhale and use mid-back to pull the bar up and back to lower chest, guided by elbows. Squeeze shoulder blades at the top of the movement.

E. In a slow, controlled manner, lower barbell to return to the starting position. That's one rep.

A. Lie faceup on a bench with shoulders beneath the bar. Place hands shoulder-width apart on the bar, palms facing away from body and feet flat on the floor. 

B. Straighten arms to unrack the bar. Hover the bar above chest without letting it drift forward or backward to start. Exhale.

C. Inhale, and in a controlled manner, use chest muscles to lower the bar and gently tap lower chest, bringing elbows down past the bench. (Do not let the bar bounce off body.)

D. Exhale and straighten arms to return to starting position. That's one rep.

Excerpted from Get Strong for Women, reprinted by permission of DK, a division of Penguin Random House LLC. Copyright © 2018 by Alex Silver-Fagan.