Notes for Beginners Powerlifting

You are planning to practice Powerlifting to improve your strength, but wondering if this subject is right for beginners? Powerlifting is a sport that is about strength.

The requirement of this sport for the practitioner is to lift as much weight as possible based on the basic gym exercises: Squat, Bench Press, Deadlift. Through Powerlifting for beginners you will know your maximum strength by lifting weights.

To do a Powerlifting session, people go to meetings to practice together and compare who can lift the heaviest weights in these exercises. The winner of Powerlifting is the person who has the best 3 lifts in all 3 exercises.

Normally, a Powerlifting meeting will involve many contestants divided into different weight categories based on gender, body weight measured at the meet or before that day.

When participating in a Meeting, each Powerlifter will have 3 high-weight lifts for each specific Squat, Bench Press, Deadlift. That is, each Powerlifter will have 9 lifts in a Powerlifting competition.

In the same weight class and gender, Powerlifers will begin their first meeting with a three-time Squat. That’s followed by three Bench Press lifts and finally three Deadlift lifts.

In each exercise, you will choose the highest weight lift, then add those 3 highest weights to get the total weight lift in Powerlifting. If your total weight is highest in the participating weight class then you are the winner.

When it comes to Powerlifting as a sport of self-strength, most people think that this type is only suitable for people with a large, muscular body. You should know how to lift weights very well.

But in reality, Powerlifting is suitable for everyone, including men and women. In essence, Powerlifting is a way to help you explore the limits of your strength.

Depending on the ability and strength of each person, you will perform weight lifting exercises with different weights. With Powerlifting, you just need to remember to apply the correct techniques for each specific exercise.

So you are completely assured to practice this sport. For men, the weightlifting range of Powerlifting ranges from 50kg to 140kg. For women, the weightlifting level of Powerlifting ranges from 40kg to 90kg. So can confirm, all men and women in adulthood can participate in training and competition Powerlifting.

Plan a powerlifting workout (Part 1)

Difference between weightlifting and powerlifting

Powerlifting from weightlifting are two different sports, however with similarities in operations on competition day and training objectives.

Weightlifting is more widely seen in the Olympics. On competition day weightlifting is also judged the same way. The naming of the sport can be a little misleading, whoever has the highest total amount of weight lifted in the winner and three attempts per lift. Weightlifting also requires strength although power is more important, which is not the case for powerlifting. There are only two lifts in weightlifting, the clean, the snatch and jerk. Both overhead movements are not seen in powerlifting.

Powerlifting on the other hand is a strength sport where you are judged on the squat, three lifts, deadlift, and bench press. To lift the most amount of weight you have three attempts. The winner of the competition in their respective weight categories is the one amongst their three best lifts for each movement who accumulated the highest total combined weight over the three lifts.

You can determine the success of your program design and exercise selection when you retest periodically from this point. Improving your 1RM is all about. Having said that, your 1RM should not be tested every week. Avoid trying to hit every session 100% of your 1RM though it is more than okay incorporating heavy singles into your routine. This is how so many people burn out too early or hurt themselves. Some people will be able to at 100% train more often than others because everybody is different.

Program designs for powerlifting need to focus both in the upper and lower body on sets and reps to increase max strength. You should do a pre-exercise screening appraisal like any training such as:

Determine the training style

Set up a realistic goal

Know your starting point

Get the appropriate amount of training days

Identify any postural abnormalities which may affect your technique

What is powerlifting? Who practices powerlifting?

Now, please share a basic information about the multi-function Powerlifting in recent years.

Basic about Powerlifting:

Powerlifting is a power sport. The true meaning of this subject is just to see how strong you really are. The principle is really simple, a Powerlifter stands on a platform and tries to raise the heaviest weight he can with only one Rep. The referees will observe directly to ensure that the rules are followed.

Powerlifter will undergo 3 sections: Squat; Bench; Deadlift. Each lifter will receive 3 examinations for each of his or her sections. Only recognize the exam with the most weight. At the end of the competition, the heaviest weights of each section will be combined and form “Total”. Example: If a Lifter Squat gets 405lbs; The 315lbs Bench and the Deadlift are 500lbs, the Lifter’s total will be 1220lbs. Combining weight, gender and age groups, the total number will be used to determine the contest’s ranking and awards.

Who can practice Powerlifting?

Although there are many misconceptions about Powerlifting, the opposite is really a comprehensive sport. You do not need to be a giant to be able to participate. Both men and women have a separate division. For each gender there are about 10 weight classes. Men’s weight ranges from 114lbs (~ 50kg) to 308lbs + (~ 140kg +). Women’s weight classes are at the lowest of 97lbs (~ 40kg) and up to 198lbs (~ 90kg). Age groups include all from Teen to senior athletes (40 +, 50 +, 60 +, …). At any Powerlifting competition, the number of newcomers is almost always equal to that of experienced athletes. So who is the real Powerlifting for? Honestly, it’s for everyone.

So why choose Powerlifting?

The motivation for Powerlifting is very different for individuals. For many people, competition is the driving force for them. Nothing is when the Powerlifting has competed almost their entire life. No matter which sport you play, when you grow up like you always have the purpose to come to the gym. Powerlifting allows people to continue or become that goal as an athlete.

You can argue that everyone plays all sports, so the Powerlifting is nothing special. Yes, the truth is that. But the Powerlifting is somewhat different, thanks to organizations like the IPF (International Powerlifting Federation) for everyone, regardless of their background or physical condition.


“The method is endless, but the principle is very few. People who master the principle will succeed in choosing the right method for them. And those who try the new method without mastering the principle will largely fail. “- Ralph Waldo Emerson

In practice, there are countless methods to achieve the same goal, so there is always a lot of conflicting information online. The goal of this article is not to confuse the problem, but to help you determine what are the basic principles to practice in, then choose the right path for yourself.

If you do not want to listen to a lengthy explanation, here is a summary of the whole article to cover: Exercise must be progressive, so focus on compound lessons (that use multiple groups at a time) and eating and sleeping reasonably. I believe it is the fastest way to change your body and avoid repeating the loop without seeing progress. For now, I would like to go into the detailed article:

PRINCIPLE 1: There must always be progress

Progressive Overload is an important element in training. According to ancient Greek legend, Progressive Overload’s father is a monk named Milo. In preparation for the Olympic Games, Milo carried a baby on his back and went for a run. By the day the grandchildren had grown up, it was the day when the Olympic Games began and Milo became the champion. Milo’s strength and muscles increase every day in parallel with the development of the baby, which is Progressive Overload.

How to know whether each session is effective or not, we must evaluate through the progress of the training session. There are many criteria to evaluate but these are the most typical ones:

• Raise the same weight level but more ROMs (Range of Motion).

• Raise the same weight and number of times but more standard forms, better control and less effort.

• Raise the same weight but more times.

• Lifting heavier.

• Lift the same amount of weight and number of times but rest between breaks.

• Raise the same weight level but faster.

• Practice more lessons in the same time period.

• Practice the same number of lessons but in less time.

• Keep the same, even increase your lift when losing weight.

If you practice so long without seeing progress, you’re just wasting your time in vain.