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Powerlifting is a strength sport involving three main lifts: the squat, bench press, and deadlift. Each lift challenges different aspects of strength, with the squat focusing on lower-body strength, the bench press on upper-body strength, and the deadlift focusing on full-body strength and grip.
The goal in powerlifting is to lift the maximum weight possible for a single repetition in each lift, earning a lifting total to rank you based on your performance and weight class and division. Powerlifting is an individualized sport where the participant completes one rep at the highest possible weight in the squat, bench press, and deadlift.
Being a successful powerlifter takes time and commitment, but you can become a competitor with the right amount of practice and preparation. To start powerlifting, you’ll need to squat, bench press, and deadlift at the gym, perhaps a commercial gym. Also, eat healthy whole foods to become stronger for competition, aiding in fat loss and muscle growth.
Build your base by lifting incrementally heavier weights, practicing good form, eating to grow muscle size, and doing strategic assistance exercises to build strength.
- Warm up before lifting.
- Start with lighter weights and gradually increase the weight.
- Rest for at least 60 seconds in between sets.
- Limit your workout to no longer than 45 minutes.
- Gently stretch your muscles after your workout.
- Rest a day or two in between workouts.
Before starting a training routine, you must get a gym membership with basic equipment suited for powerlifting. Different gyms have different intentions for their workout space, so choose one with quality squat racks and bench press stations. Here's also where you'll meet fellow lifters in the powerlifting community.
All the necessary competition equipment will allow you to train and compete safely and effectively. You can buy your gear online or at powerlifting meets, but it’ll likely be less expensive online.
Make sure to get:
Flat shoes: These will allow you to distribute weight properly.
High socks: These will keep your shins from getting cut up while you deadlift.
Lifting belt: When used correctly, this improves strength and decreases the risk of injury by supporting your lower back.
Wrist wraps: Stabilize your wrists, allowing you to handle heavier total weight lifted safely.
Knee or leg sleeves: These protect your knees by keeping the fluid inside of them warm.
Chalk: Put this on your palms to improve your grip strength.
Singlet: It’s a requirement to wear this when competing.
Warm up by lifting only the weight of the bar. Always warm your body before lifting, whether in the gym for strength training or preparing for a powerlifting meet. You can start by squatting, bench pressing, and deadlifting the bar weight.
Start light and work your way up. You won’t lift a hefty weight on your first day of powerlifting. Focus on mastering proper form first, emphasizing injury prevention through correct technique. Gradually increase weight as you become more comfortable with lifting.
- Start with 8-12 repetitions for each exercise. If you can do more than 12 reps at a time, you're ready for a bit more weight.
- Try increasing the weight by 5 pounds (2.3 kg) each time you feel ready to handle more weight.
- If you get ahead of yourself and try lifting heavy weights before you’re educated and ready, you can seriously injure yourself.
Walk up to the bar and position the bar either above your traps (“high bar”) or below your delts (“low bar”). Remove the bar from the rack and get into a comfortable position with your feet pointed slightly outward and placed about shoulder-width apart. Bend your knees and stretch your back as if you’re sitting in a chair. Then, stand back up. Squats are among the three lifts that every competitive powerlifting athlete needs to master.
- Keep your shins vertical, your back straight, and your heels flat on the ground while you complete each squat.
- For your safety, always have someone spot you.
Get a comfortable grip on the bar, and ensure your head, shoulders, and backside comfortably contact the bench. Rest your feet firmly on the floor. Once a spotter is present, lift the bar from the rack and bring it down to your sternum. Extend your arms to push the bar upward quickly and powerfully. Consider consulting with an experienced lifter or certified personal trainer for guidance when learning or improving your lifts.
Stand behind the barbell with your feet pointed outward and shoulder-width apart. Bend at the hips to grip the barbell and stand up with it. Then, bend back down and place the weight on the floor. The deadlift is an excellent test for strength gains.
- Grip the bar with your palms on the outside facing in towards you.
- Keep your back straight and contract your abs while you lift the barbell.
- You can also try a sumo or conventional stance for your deadlift—preference varies among fellow lifters.
Though lifting weights in squats, bench presses, and deadlifts take up much of your powerlifting training, cardio is essential, too. Add 2-3 weekly cardio sessions involving jogging, biking, or even training-intensity sports with friends.
When you don't have access to full gym equipment, incorporate cross-training into your training program or beginner powerlifting program. These exercises can enhance endurance and help improve muscle mass.
- Barbell step-ups
- Calf raises
- Pull-ups
- Dumbbell shrugs
As a beginner powerlifter, you’ll see steady progress in strength by training 3-4 times a week. Develop a powerlifting program that implements a schedule like 2 days on, 1 day off, 2 on, 2 off. Consistency is critical in making lasting strength gains during your powerlifting journey.
For some, hiring a personal training coach can fast-track results, or joining powerlifting groups at your gym for peer support can help mentally and physically.
By following this powerlifting training and training day outline, you'll be well on your way to participating in powerlifting competitions hosted by powerlifting federations such as the International Powerlifting Federation.
Preparing for competition day requires mental and physical toughness, mastering each of the three lifts, and understanding the mental aspects of competition. The mental benefits of committing to a training program will also contribute heavily to your mental aspects of perseverance.
Stay focused, learn from other lifters, and build upon your solid foundation!