Powerlifting is a strength sport that focuses on three main lifts: the squat, bench press, and deadlift. Strength is for everyone and can be a rewarding and empowering pursuit at any age. This article will (hopefully) guide you through some steps to get started and highlight key considerations with some personal advice peppered in which I found useful when I started and for others I have helped mentor.
Understanding Powerlifting
Before diving into training, it's essential to understand what powerlifting is. Keep in mind, this is an oversimplification for the sake of me not boring you to death. I’m explaining it how I would to my Memaw who still confuses it with bodybuilding and Olympic weightlifting.
The sport consists of three lifts: the squat, bench press, deadlift all of which make up your total. Most meets use mathematic coefficients to score lifters throughout all weight classes. The most widely used include DOTS, Glossbrenner, Schwartz-Malone, and Wilks.
In a powerlifting competition, athletes perform these lifts in a specific order (squat then bench then deadlift) and aim to lift as much weight as possible for a single repetition in each. A contest consists of 9 total lifts. Three squats, three benches, and three deadlifts. Competitors have three attempts for each lift, and the highest weight successfully lifted out of those attempts counts toward their total score.
To further confuse you, there are also A LOT of different categories depending on what federation you’re lifting in. Raw, classic raw, single ply, multi-ply, unlimited, push-pull, squat only, bench only, and deadlift only. For simplicity sake, I’m writing this for the new lifter who wants to compete raw full power (squat, bench press, and deadlift). Consult your federations rule book for more details.
There is TONS of information out there on the sport. Give it a google and start following some informational social media pages and lifters. I’ll link some of my personal favorites at the end of this article.
Getting Started:
1: What Do You Want?
The answer to this question will change over time but you need to have something brewing in your brain cave as far as goals are concerned. It doesn’t have to be anything complex. It can be as simple as “I want to look good naked,” “I want to bench bodyweight,” “I want to set XYZ record,” or “I want to put on more muscle mass/increase bone density for overall health/longevity”. People who come in and say “I want to be the GOAT” are typically out of the sport after their first meet because they realize they just can’t walk in and dust everyone.
Self-evaluate. Be honest with yourself and your current capabilities. Define your strengths and weaknesses. I’ll emphasize “self” in all of this because it is very easy for new lifters to see others on social media crushing weights and compare themselves to them. It is healthy and beneficial to compare yourself to others in certain instances, this is a competition after all, but try to refrain from focusing on what others can do and focus on YOU!
2: Find a Gym with Powerlifters and/or Find a Powerlifting Coach
I cannot stress enough how important it is to find a coach and or a crew early on. This will save you valuable time and you will progress much faster if you have guidance early. This is not to diminish the value of tinkering on your own and trying out online programs because many have started this way. but a risk you run with starting on your own is the development of bad habits, poor technique, and potential injury. It is best to just find a coach or a great training partner(s) to help you get started.
I walked into The Dirty Gym in Dayton, Ohio in 2016, met my team of coaches, and have been with them all (plus a few others) ever since. I attribute a lot of my success to them and the fact that I was folded into their in-person expertise from the day I started.
Additionally, in-person coaching is better than remote for the beginner. This isn’t to say that an online coach won’t work, but it is always better to have someone that has eyes on and can make real-time corrections when you’re first starting.
I recommend reading these two EliteFTS articles prior to searching for the right coach: https://www.elitefts.com/education/training/how-to-pick-a-good-coach/
https://www.elitefts.com/education/finding-the-right-online-coach/
3: Recovery and Nutrition
Nutrition and recovery play a significant role in powerlifting. If you don’t factor these into your training, you’re missing out on those mega newbie gains. To maximize performance, pay attention to:
- Sleep: If you’re not sleeping, you’re not recovering, and if you’re not recovering then you’re not getting stronger. Get those 8 hours in. It may seem like a big ask but if strength training is a priority, then you need to figure out a way to manage your time appropriately to get that beauty sleep.
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Food: Consume enough calories to support your training and recovery. Prioritize protein intake to support muscle repair and growth. Carbs are your friend! They will help you fuel those hard workouts and recover from them. Especially if they’re well timed. I’m not nutritionist. That’s far from my wheelhouse. I’m coached by Joni Voss at Fiercely Fueled Nutrition, and she takes care of a lot of the guess work for me. If it’s an option, I highly suggest getting a coach that can help you optimize your performance through nutrition. https://ffn.ck.page/products/1-1-macro-recovery-coaching?promo=AMBER
https://ffn.ck.page/products/1-1-premium-monthly-coaching?promo=AMBER - Hydration: Stay well-hydrated, especially before and after workouts, to optimize performance and recovery. Don’t be afraid of those electrolytes either. Salt is your friend just like carbs. https://drinklmnt.com/collections/salt?utm_source=google&utm_medium=cpc&utm_campaign=cold&gad_source=1&gclid=CjwKCAjw2Je1BhAgEiwAp3KY7ylzgHZMDF4bwDXF9m7bBL99jGrCfgOJoZL1wQmn-XMaj7Hi-kA9_hoCikUQAvD_BwE
4: Track Your Progress
Keep a training log to monitor your progress over time. Record weights, sets, and reps for each session and note any improvements or regressions in strength or form. This will help you identify areas that need improvement and keep you excited for training when you make those little PRs. Take videos of your lifts too. It may seem obnoxious, but it is helpful for your overall training log and helpful for your coach.
5: Compete!
Believe it or not, a lot of people have the mindset of “I’m not strong enough to compete yet” or “I’ll compete when I hit ### numbers” … I’m here to tell you that logic is goofy. Everyone’s first contest is a sh!t show for the most part and that’s part of the learning and the fun. Nerves are high, adrenaline is through the roof, and you don’t know what you’re doing. That’s okay! If you have a good coach and crew, you’ll have people there to help handle and guide you through the day. Veteran powerlifters LOVE seeing people do their first meets. It reminds us of how wholesome and fun the sport is and how much it continues to grow. My advice is don’t wait. Hit that register button, cut your teeth in a meet, get that experience, and get some numbers on the board so you can go back to train to crush them. Part of the fun after the meet is that you now have official numbers to beat, and it helps a lot on your short-term goal setting. Trust me, your second meet, you’ll feel much more prepared and dialed in.
Tips for Success
- Set Clear Goals: Define your objectives, whether they are to compete, increase strength, or improve overall fitness. Your coach can and should help you refine these. Don’t show up to them empty handed though. Be sure to put some thought into what you want to accomplish so they can get you on the right track.
- Stay Consistent: Stick to your training program and adjust as needed. Resist the urge to program or coach hop. Strength is a test of will and longevity. You may feel tempted to jump ship after a couple weeks of not progressing as fast as you’d like. DON’T. As a new lifter, pretty much any program will work for you if you’re consistent with it. Don’t waste time and squander your new gains because you lack patience.
- Listen to Your Body: Pay attention to signs of fatigue or injury and prioritize recovery when necessary. This might not be intuitive as you start. Many new lifters will go balls out every session because … well they can recover from it. This is a blessing in some cases but be mindful when you’re starting to feel run down. Don’t be so quick to blame your training or program when you have a bad day in the gym either. Your nemesis is more likely due to lack of sleep, food, or water.
- Don’t Sandbag Your Accessories: As a new lifter, accessories will make or break you. Many skirt them or sandbag them because well, the main lifts are just more fun and exciting. If you do this, you’re cheating yourself out of pounds on your total. Most new lifters are not in an appropriate weight class to be competitive yet meaning they either need to gain or lose. Accessories are how you do both.
- Don’t Discard Athleticism: Gone are the days of the stereotypical powerlifters who are out of shape. If you look at who is at the top of any category, they look athletic as hell. They look like they lift weights. They’re usually multi-sport athletes too. In the off season you see them doing bodybuilding, CrossFit, hiking, Strong Man, running, swimming, throwing etc. The stigma that powerlifters are all out of shape mouth breathers is dead. I’m not saying go out and do marathons while training for powerlifting, but I am saying that your overall work capacity will help you recover better and get through your hard workouts and leave you a more proficient competitor.
- Do Seek Guidance: Don't hesitate to seek advice from experienced lifters, coaches, or online resources to improve your technique and knowledge. More often than not, the big beefed powerlifters screaming at each other at the monolift are some of the nicest and most welcoming people you’ll ever meet. Ask them questions and for advice. If you show genuine curiosity they’ll likely take you under their wing and if you have the opportunity to join a training crew, DO IT!
- Read the Rules. I shouldn’t have to expand a lot on this, but you would be surprised. When you choose a contest, at least skim through the rule book of the federation you choose to lift in so that you don’t get your lifts red-lighted for something silly that you could have avoided by doing a little reading.
- Keep it simple: Master the mundane before getting too wrapped up in the minutiae of the sport. There is a lot out there that can distract you – federation politics, influencer chisme, misinformation, or that hot new singlet color way drop etc. Stay focused on your progress and lay a good foundation that will propel you to the next level.
Conclusion
Powerlifting is a rewarding sport that challenges you to push your limits and develop strength, discipline, and resilience. By focusing on proper form, building a structured training program, and keeping consistent, you can set yourself up for success in the sport. Remember that progress takes time, patience, perseverance, and dedication. All of which are key to achieving your powerlifting goals. Whether you're a beginner or looking to compete, the joys of the sport and the community offer both physical and mental growth, making it a truly empowering pursuit.
Some of my favorite resources:
https://www.elitefts.com/education/
https://www.youtube.com/@eliteftsofficial
https://www.girlswhopowerlift.com/blogs/blog
https://www.instagram.com/queenbeepower/?hl=en
https://www.youtube.com/channel/UCoctoC-qg8u7eohHg3glPtQ
https://www.thedirtygym.com/index
https://fiercelyfueled.com/blog/
https://www.westside-barbell.com/blogs/the-blog
https://www.patreon.com/kolbstrong
https://www.youtube.com/channel/UCNz7S4nVSIKoy8JNV2cNrUA?view_as=public
https://www.youtube.com/@dr.sethalbersworth
https://www.instagram.com/phoenixperformancetraining/?hl=en
