
The Ultimate Powerlifting Guide for Beginners:
Get Started on Your Strength-Building Journey Today!
This article will cover the essential tips and techniques for powerlifting success.
Learn the best exercises, diet, and mindset to get started today!
Are you ready to build muscle, increase strength, and improve your overall fitness? If so, powerlifting may be the perfect sport for you. But where do you start? Don't worry, we've got you covered with this ultimate powerlifting guide for beginners. Here, you'll learn everything you need to know to get started on your powerlifting journey, from the basics of the sport to the best exercises and diet for maximum results. So let's get started!
What is Powerlifting?
Powerlifting is a strength sport that involves three main exercises: the squat, the bench press, and the deadlift. Competitors aim to lift as much weight as possible in each of these exercises, and their combined total is used to determine their overall strength. Powerlifting is a highly competitive sport, but it's also a great way to build muscle and get in shape, whether you're a beginner or an experienced lifter.
The Benefits of Powerlifting
Not only will powerlifting help you build muscle and increase strength, but it also has a number of other benefits. These include:
- Improved cardiovascular health
- Better posture and balance
- Increased endurance and stamina
- Reduced risk of injury
- Increased confidence and self-esteem
Getting Started with Powerlifting
So, you're ready to get started with powerlifting? Great! Here's what you need to know to get started:
- Choose the right gym: Look for a gym that has a powerlifting area and the equipment you need, such as a squat rack, barbells, and weights.
- Get the right equipment: You'll need a weightlifting belt, lifting shoes, and chalk to get started.
- Warm up properly: Before you start lifting, make sure to warm up properly with a 5-10 minute cardio warm-up and some dynamic stretching.
- Start with the basics: Focus on the three main exercises (squat, bench press, deadlift) and master proper form before adding weight.
- Learn from a pro: Consider working with a powerlifting coach or taking a powerlifting class to get started on the right foot.
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The Best Exercises for Powerlifting Success
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In addition to the three main powerlifting exercises, there are a number of other exercises that can help you build strength and improve your performance. These include:
- Barbell rows
- Overhead press
- Deadlifts
- Pull-ups
- Bicep curls
- Tricep extensions
The Powerlifting Diet: What to Eat for Maximum Strength
In order to build muscle and increase strength, you need to fuel your body with the right nutrients. A powerlifting diet should include:
- Protein: Aim for 1-1.5 grams of protein per pound of body weight to support muscle growth.
- Carbs: Choose complex carbs such as brown rice, sweet potatoes, and quinoa for sustained energy.
- Fat: Healthy fats like olive oil, avocado, and nuts provide energy and support overall health.
- Hydration: Stay hydrated by drinking plenty of water and electrolyte-rich drinks like coconut water.
Tips for Powerlifting Success
In addition to diet and exercise, your mindset plays a big role in your powerlifting success. Here are a few tips to help you stay motivated and focused:
- Set realistic goals: Start small and work your way up, focusing on progress over perfection.
- Stay positive: Powerlifting can be challenging, but it's important to focus on the progress you've made and stay positive, even when things get tough.
- Surround yourself with support: Find a workout buddy, join a powerlifting group, or hire a coach to help keep you motivated and on track.
- Visualize success: Before each workout, close your eyes and visualize yourself successfully completing your sets and reps.
- Celebrate your milestones: No matter how small, be sure to celebrate your victories and acknowledge your hard work and dedication.
Powerlifting FAQs
What equipment do I need for powerlifting?
To get started with powerlifting, you'll need a weightlifting belt, lifting shoes, chalk, and access to a gym that has squat racks, barbells, and weights available for you to use.
How often should I be training?
Most powerlifters train three times per week, with each session focusing on a different exercise.
Is powerlifting safe for beginners?
Yes, powerlifting can be safe for beginners as long as proper form and technique are followed and you start with lighter weights and gradually increase as you build strength.
How much weight should I start with for powerlifting?
As a beginner, start with lighter weights and focus on proper form before gradually increasing the weight. Your coach or personal trainer can help you determine the right starting weight for you.
Full Powerlifting Program for Beginners
Here's an example of a powerlifting program that can be followed for a period of 8-12 weeks, with each day focusing on a different set of exercises:
Day 1: Squats and Deadlifts
- Warm-up: 10-15 minutes of light cardio, followed by foam rolling and dynamic stretching
- Squats: 3 sets of 8 reps with a weight that challenges you on the last set
- Deadlifts: 3 sets of 8 reps with a weight that challenges you on the last set
- Accessory work: 3 sets of 8-12 reps of calf raises, lunges, and glute bridges
Day 2: Bench Press and Bent Over Rows
- Warm-up: 10-15 minutes of light cardio, followed by foam rolling and dynamic stretching
- Bench Press: 3 sets of 8 reps with a weight that challenges you on the last set
- Bent Over Rows: 3 sets of 8 reps with a weight that challenges you on the last set
- Accessory work: 3 sets of 8-12 reps of tricep extensions, bicep curls, and lateral raises
Day 3: Rest Day
- Focus on recovery and active rest, such as foam rolling, stretching, and light cardio
Day 4: Deadlifts and Squats
- Warm-up: 10-15 minutes of light cardio, followed by foam rolling and dynamic stretching
- Deadlifts: 3 sets of 8 reps with a weight that challenges you on the last set
- Squats: 3 sets of 8 reps with a weight that challenges you on the last set
- Accessory work: 3 sets of 8-12 reps of calf raises, lunges, and glute bridges
Day 5: Shoulder Press and Lat Pulldowns
- Warm-up: 10-15 minutes of light cardio, followed by foam rolling and dynamic stretching
- Shoulder Press: 3 sets of 8 reps with a weight that challenges you on the last set
- Lat Pulldowns: 3 sets of 8 reps with a weight that challenges you on the last set
- Accessory work: 3 sets of 8-12 reps of bicep curls, tricep extensions, and lateral raises
Day 6: Rest Day
- Focus on recovery and active rest, such as foam rolling, stretching, and light cardio
Day 7: Repeat Day 1
It's important to note that this program is just a sample and can be adjusted based on your individual needs and goals. Always listen to your body and make modifications as needed. And don't forget to warm-up properly, focus on proper form and technique, and gradually increase the weight as you build strength. With consistency and dedication, a program like this can have you well on your way to achieving your powerlifting goals.
Supplements For Powerlifters
In addition to a balanced diet and proper training program, powerlifters can highly benefit from incorporating certain supplements into their routine.
Here are some of the most effective supplements you can pair up with your Powerlifting program to help accelerate your progress:
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AlphaBulk by Olympus Labs: AlphaBulk is the latest innovation in natural anabolic supplements that can greatly help increase muscle mass and strength. It contains a blend of ingredients like α-Cedrene, α-Ionone, Kaempferia Parviflora (PhtyoFUSE), and Urolithin B, making it one of the most potent natural anabolics on the market as of 2023.
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Colossal Muscle by Hard Rock Supplements: Colossal Muscle is a powerhouse muscle-building supplement that provides a blend 2 different ecdysterone compounds (20-Hydroxyecdysone & Turkesterone). This supplement can help increase protein synthesis, improve endurance, and assist in increasing Strength & power output.
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Anafuse by Vital Alchemy: Anafuse is a non-hormonal natural anabolic supplement that contains ingredients like Epicatechin, HICA, and Turkesterone to enhance muscle growth, enhance muscular endurance, and improve overall strength and performance.
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Androgin by Black Lion Research: Androgin is a natural SARM alternative that can activate androgen receptors and in turn help increase muscle mass, strength, and energy levels. It contains a blend of Ginsenosides which can help increase lean muscle mass, enhance strength, and reduce muscle catabolism.
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17-Beta by Isatori: 17-Beta is a natural testosterone booster that contains a blend of ingredients like Deer Antlet Velvet, Androstenolone (DHEA), Bulbine, and D-Aspartic Acid to amplify testosterone levels, enhance strength, optimize recovery, and promote muscle growth.
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SuperHuman Muscle by Alpha Lion: SuperHuman Muscle is a natural anabolic supplement that packs a serious punch with ingredients like Laxosterone, Epicatechin, VASO6, and RIPFACTOR to enhance strength, build + harden muscle, and reduce muscle fatigue.
It's important to note that while these supplements can be beneficial, they should not be relied upon as a substitute for a balanced diet and proper training. Always consult with a healthcare professional before starting any new supplement regimen.
These are just a few examples of the supplements that can help powerlifters enhance their performance and reach their goals. Whether you're just starting out or are looking to take your powerlifting to the next level, incorporating these supplements into your routine can help you achieve your ultimate powerlifting goals.
Recovery & Longevity
Powerlifting is a physically demanding sport and requires proper joint support and post-workout recovery to prevent injury and improve performance. Here are two highly recommended joint support and post-workout recovery supplements:
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Joyful Joints by Vital Alchemy: This supplement is designed to provide joint support and improve mobility. It contains natural ingredients such as D-Glucosamine Sulfate, Hyaluronic Acid, MSM, Cissus Quadrangularis, and Turmeric, which are known for their anti-inflammatory, pain-relieving, and connective tissue supporting properties. By using something like Joyful Joints, powerlifters can significantly reduce the risk of injuries and improve overall joint health.
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Aftershock Post-Workout by Myogenix: This supplement is designed to aid in post-workout recovery and help repair muscle damage caused by intense exercise. It contains ingredients such as BCAAs, Glutamine, Glucosamine, Creatine, and Protein, which help to promote muscle recovery and reduce muscle soreness. By taking Aftershock Post-Workout, powerlifters can tremendously optimize recovery time and greatly reduce the risk of injury.
In Conclusion:
Powerlifting is a great way to build muscle, increase strength, and improve your overall fitness. With this ultimate powerlifting guide for beginners, you now have all the information you need to get started on your powerlifting journey. Remember to start with the basics, focus on proper form and technique, and fuel your body with the right nutrients to ensure maximum results. So what are you waiting for? Get started on your powerlifting journey today!
Written and Sponsored by Leonard Shemtob
Leonard Shemtob is President of Strong Supplements. Leonard has been in the supplement space for over 20 years, specializing in fitness supplements and nutrition. Leonard has written over 100 articles about supplements and has studied nutrition, supplementation and bodybuilding. Leonard enjoys weight training, playing basketball and yoga, and also enjoys hiking. In his free time he studies and works on improving himself. His personal blog is www.leonardshemtob.com
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