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Powerlifting: How to get started [Article]

Posted by Pascal Landshoeft

Nov 14, 2019 9:30:00 AM

Powerlifting ho to get started

Powerlifting: How to get started

 
Get a pair of Adidas power perfect, download the Stronglifts 5x5 app, get a local gym membership and spent a weekend of research with the resources provided in this article. With that, you are good to go.
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What is your why 

 
Before we go into the details of how to get started with powerlifting, let me ask you a couple of questions:
 
  • Why do you want to lift 
  • Why do you want to change your body 
  • What happens when you do 
  • What happens if you don’t 
 
These questions matter for your personal success and failure. Research shows that people who write down their goals and reflect on them are more likely to make them a reality. When was the last time you did this? Can you even remember? If you can not then it is time to get a pen and paper and start. Many people go about their lives like this: 
 
  • What do I want 
  • How do I get it 
  • Why do I want it 
 
This is a great way to get nowhere. What you want changes hundreds of times a day based on what you do, who you are with and where you are. Making this the center of attention will spread your resources thin and scatter your time between too many activities. This will lead to frustration and misery. Something interesting happens when you flip the running order of these questions on their head. 
 
  • Why do you want something 
  • How do you get it 
  • What needs to be done 
 
This way you will focus on your life goals. Your thoughts and actions will become more connected and success will follow. If you want to know how this works on a psychological level read Daniel Kahneman's thinking fast and slow. Simon Sinek's Ted talk on the golden circle will change your life. 
 
The starting point to make your dreams come true is to have habits and rituals which pay into them. The best way to do this is to keep a journal. I have been using the self journal from best self for two years now and my marriage and salary have dramatically improved. You check it out via this link. 
 

Powerlifting 

 
Powerlifting is the sport of the total. Your total consists of three lifts. These lifts are the bench press, squat, and deadlift. For each lift, you will get three attempts to lift the maximum. Your best attempt for each lift will be counted towards your total. Based on your total you will be ranked against your competitors. 
 
A big difference to lifting in the gym is that you will be judged. You will be observed by three referees from different angles. They decide whether you have performed according to the standards of the federation you are competing in. Two out of three judges have to agree for the attempt to qualify. You need at least one qualifying attempt for each lift to make it on the board. 
 
Your total usually splits into 40/40/20. The squat and deadlift each contribute roughly 40 percent each while the bench press adds up to 20 percent. Numbers vary by individual lifter but generally hold true. 
 
This is how powerlifting works in competition. Beginners are usually. Keep concerned with program selection and equipment. 
 

Program

 
For beginners, I recommend either starting Strength or Stronglifts 5x5. They are good programs which can be done with little instructions from a coach. They use linear progression and are good for the first year of training. After that, you will move on to an intermediate program. 
 
There is a good template out there from powerlifting to win if you want to focus on powerlifting competition lifting right from the start. The progression is more aggressive than with starting Strength and Stronglifts. This is why I prefer to recommend Stronglifts or starting Strength to beginners who are not sure yet whether they want to stick with lifting. 
 
If you want to invest a little money go for the powerlifting AI program from Juggernaut Training Systems. It costs about twenty bucks a month and is worth every penny.  If you want to try something a little more out there get Tim Ferris 4 Hour Body book. There is a routine in there for superhuman strength using the deadlift and bench press. However, this should be done under supervision or for someone who knows their way around a rack. 
 

Equipment 

 
Beginners should not worry too much about equipment. The only thing you really need is a pair of shoes with a hard sole instead of runners. If you want to get something dedicated go for the Adidas power Perfect or powerlift. If you want to use people you can also wear everyday use chucks.
 

Gym membership 

 
Become a member of a gym that is as close to your home as possible, ideally walking distance. Trainers are not super important, as most personal trainers do not j is a lot about heavy lifting anyway. The closer to home the better so that you actually get out there in the mornings. 
 
If you have more than one option in the walking distance go with the one that seems a little rougher. Powerlifting is hard and noisy work. Ideally, you don't It want to be in a gym where everyone goes to relax, eat quinoa and have a stroll. 
 

Coaching

 
Good coaching is actually easier to come by than you think. It won’t be individualized to you specifically, but that hardly matters for beginners. Some good resources are:
 
 
On these channels, you will get the input you need to get ready for your training and be more advanced after the first year. Avoid rushing things as I did. You will only hurt yourself. 
 

Powerlifting: How to get started 

 
Get a pair of Adidas power Perfect, download the Stronglifts 5x5 app, spent a weekend on research with the resources I provided and you are good to go for the first year. It does not need to be complicated. 

Topics: Powerlifting