Introduction: Getting Started with Powerlifting
Are you curious about how to start powerlifting training as a beginner, but feel lost with all the information online?
Don’t worry—we’ve got you covered!
Powerlifting is a strength sport that focuses on three core lifts:
- Squat
- Bench Press
- Deadlift
In this guide, you’ll learn what powerlifting is, what equipment you’ll need, how to train safely, and how to eventually prepare for your first competition. Let’s break it down step by step.
What is Powerlifting?
Powerlifting is a strength-based sport where your goal is to lift the maximum weight for one rep in each of the three lifts.
Each athlete gets 3 attempts per lift in a competition. Your best successful lift in each category is added to calculate your total score.
The 3 Main Powerlifting Lifts:
- Squat – Strengthens your legs and glutes.
- Bench Press – Works your chest, shoulders, and triceps.
- Deadlift – Builds strength in your back, legs, and core.
Raw vs Geared Lifting:
- Raw Lifting: Uses minimal equipment (like belts or wrist wraps). Ideal for beginners.
- Geared Lifting: Uses special suits and gear to lift more weight. Advanced lifters often prefer this.
Beginner Powerlifting Equipment Checklist
Before you start, here’s the essential equipment you’ll need:
| Equipment | Why It’s Needed |
|---|---|
| Barbell & Weight Plates | Core of all three lifts |
| Power Rack | Safe squatting and pressing |
| Flat Bench | For proper bench press setup |
| Lifting Shoes | Stable base for heavy lifts |
| Weightlifting Belt | Supports lower back during lifts |
Pro Tip: Chalk, knee sleeves, and wrist wraps are optional but helpful for grip and joint support.
Home Gym vs Commercial Gym
- Commercial Gym: Great for beginners. You get access to all equipment and guidance from others.
- Home Gym: More convenient but expensive at first. Pays off long-term if you’re consistent.
A basic home setup costs around ₹1.38 lakh, which becomes cheaper than monthly gym fees in about 2.5 years.
Creating Your Beginner Powerlifting Program
To see results, you need a structured weekly plan.
Weekly Training Split Ideas:
- 3-Day Split:
- Day 1: Squat
- Day 2: Bench
- Day 3: Deadlift
- 4-Day Split:
- Adds accessory exercises for muscle balance and recovery.
Conjugate Method (Beginner-Friendly):
- Max Effort Days: Lift heavy weights for 1–3 reps.
- Dynamic Effort Days: Lift lighter weights quickly for speed.
This method prevents plateaus and improves both strength and power.
Main Lifts vs Accessory Exercises
- Main Lifts: Squat, bench, and deadlift (focus on heavy weight and low reps).
- Accessory Work: Lunges, rows, and core exercises (target weak points with lighter weight and more reps).
Use accessory work to build muscle, fix imbalances, and reduce injury risk.
Tracking Progress & Setting Goals
It’s important to track your lifts in a notebook or app:
- Write down: Exercises, weights, sets, and reps.
- Set short-term goals: “Add 5 kg to my squat in 6 weeks.”
- Review your progress every 12–16 weeks.
Preparing for Your First Powerlifting Competition
Don’t wait to be “strong enough.” Competing early builds experience.
When Are You Ready?
If you can perform the three lifts safely with proper form—you’re ready!
How to Find Competitions
- Check websites of federations like USA Powerlifting, IPF, or USPA.
- Look for beginner-friendly meets in your area.
Understanding Weight Classes
Don’t stress about cutting weight. Compete at your natural weight for your first meet.
What Happens on Meet Day
- Arrive early for weigh-ins.
- You’ll perform 3 lifts per category (9 total).
- Choose safe opening lifts to build confidence.
Final Thoughts
Powerlifting is one of the best ways to build strength, discipline, and confidence.
Here’s a quick recap to help you start powerlifting training as a beginner:
Focus on form and technique
Choose the right equipment
Follow a structured plan
Track your progress
Don’t be afraid to compete