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So, you've braved the free weights section of the gym, found your spot between the grunting beefcakes and proven you can lift heavier than most men in the room. Bravo! Now it's time to get serious about strength training with the help of a barbell pad.

To get the most out of your workout and give your training the edge, alongside lifting straps and mastering compound exercises, every weightlifter worth her salt will have a barbell pad stored in her gym bag.

But what exactly is a barbell pad, what exercises are they good for, and which one should you buy? Keep scrolling for everything you need to know about this essential strength training accessory, including our edit of the best barbell pads to shop in 2022.

Also known as squat or hip thrust pads (they can also be used to make lunges more comfortable), a barbell pad is essentially foam cushioning to protect you from the barbell (and the barbell from you!) when you lift heavy weights. But the right pad can also help you train more efficiently, improve your technique and enable you to push yourself further.

'A barbell pad is designed to take the pressure off of your hips, neck, and upper back when you're using a barbell,' explains Sarah Campus, Personal Trainer and founder of LDN MUMS FITNESS.

'When frequently using a barbell during a weight training session, a barbell pad made of supportive foam will significantly help to minimise the stress of the barbell on your body, especially during exercises like squats where the heavy bar would normally rest right on your skin,' she adds.

Barbell pads come with a number of benefits which can fine-tune your strength training routine.

Not sure where to start? We've narrowed down the main factors to consider when shopping for barbell pads:

It's worth paying attention to the material and thickness of the barbell pad. 'The material should be durable, but soft so that it's comfortable, and thick enough so that there is enough cushion between your body and the barbell,' says Campus. 'The best barbell pads are made with rubber or foam material because they tend to last longer and are comfortable. You also want it to be an extra thick foam depending on your needs.'

Look for a barbell pad that is fully covered in order to 'protect your body from tearing and sweat,' recommends Campus.

To avoid injury and maximise efficiency, make sure your barbell pad is secure. 'Exposed barbell pads slide on and off the bar, there's no way to secure the pad to the barbell,' explains Campus. 'Therefore make sure that your barbell pad has straps or a strong velcro that safely secures the pad to the bar. This will ensure that it doesn't move around during your training.'

It's also worth ensuring it has an ergonomic design and is specific for your needs. 'If you're looking for a barbell pad for hip thrusts, avoid ones that have the neck cut out, and opt for one that is cylinder-shaped. But if your goal is to go heavier on squats and lunges then look for a barbell neck pad with the neck portion carved out,' suggests Campus.

From Beast Gear to Everlast, keep scrolling for our edit of the best barbell pads to buy in 2022.

This small but mighty barbell pad is designed to evenly distribute weight and relieve pressure off your neck and shoulders. It's also anti-slip for when things get sweaty and it fits neatly into any gym bag.

Dimensions: ‎46 x 8 x 3 cm Fit: 50mm Olympic Bar Best for: Squats, lunges, hip thrusts and weight lifting.

Why blend in when you can stand out, with these funky camouflage barbell pads! Made from high quality foam sponge they will protect you from the bar (or vice versa) and allow you to squat, thrust and lunge in style.

Dimensions: ‎‎44 x 10 x 10 cm Fit: Designed to fit barbell bar securely, including Olympic bar Best for: Squats, hip thrusts, lunges and weight lifting.

Perfect your squat game and hone your glutes to perfection with this sturdy barbell pad from adidas. The soft foam padding will protect your shoulders and enable you to go harder, deeper and faster.

Dimensions: ‎‎14 x 21 x 5 cm Fit: 50 cm barbell pad Best for: Squats, lunges and weight lifting.

This hot pink barbell pad comes with Velcro ankle straps for the cable machine plus heavy-duty stainless steel D-rings so you can take on seriously heavy weights, and look pretty in pink in the process.

Dimensions: ‎‎‎55 x 15 x 12 cm Fit: Can be adjusted to fit both standard and Olympic sized bars Best for: Squats, lunges, hip thrusts, glutes and leg workouts.

On a budget? This sturdy barbell pad made from high density foam comes with belts to keep everything in place, plus an anti-slip surface to protect you during even the most intense strength training sessions, and all for under a tenner.

Dimensions: ‎‎‎41 x 2cm Fit: Can be adjusted to fit both standard and Olympic sized bars Best for: Squats and lunges.

Neck strain is a risk you want to avoid. This ergonomic shaped high-density foam rubber barbell pad features a dip to relieve weight on your neck and shoulders, leaving you to focus on your form. The fixing straps are also handy for injury prevention.

Dimensions:‎ 43 x 10 x 10 cm Fit: Fits most Olympic sized barbells Best for: Squats, hip thrusts, barbell walks and lunges.

This robust barbell cushion is designed with serious weights in mind, so it won't lose bounce and will keep your neck and shoulders protected during even the toughest Beast Mode workouts.

Dimensions:‎ 43 x 10 x 10 cm Fit: Fits most Olympic sized barbells Best for: Squats, hip thrusts, barbell walks and lunges.

Struggle with slippage? This matte finish barbell pad has an anti-slip resistance surface to keep everything in place while you perfect your squats, lunges, and hip dips.

Dimensions: ‎43 x 12 x 9 cm Fit: For weighted Olympic or standard bar Best for: Squat machine or bench hip thrusters.

This durable barbell pad from UK brand Bulldog Gear is made from 3cm thick recon foam, so it offers ample support and protection to the neck and back when performing squats, enabling you to go deeper and lift heavier.

Dimensions: ‎40 x 8 cm Fit: For weighted Olympic or standard bar Best for: Squats.

Looking for something simple but effective? This barbell pad comes with extra thick foam padding for a serious weights session, plus it's wipe clean for when things get sweaty, while handy velcro straps will keep everything in place.

Dimensions: ‎45 x 10 x 10 cm Fit: For Olympic 2" barbells Best for: Squats, lunges and home gym set-ups.