Powerlifting: How to get started
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:
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:
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What do I want
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How do I get it
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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.
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