Powerlifting is one of the most rewarding ways to build strength, push past personal limits, and join a community of like-minded lifters. If you’ve ever watched someone lift an astonishing amount of weight in a powerlifting competition and thought, “I want to do that,” you’re in the right place.
This guide breaks down everything you need to know to start powerlifting, from essential training principles to your first competition. Whether you’re a complete beginner or someone with gym experience looking to take things up a notch, you’ll find practical training tips and advice to help you develop strength, proper form, and confidence under the bar.
What Is Powerlifting?
Powerlifting is a strength sport focused on three main lifts: the squat, bench press, and deadlift. In a competition, lifters get three attempts at each lift to achieve their maximum weight. The total weight lifted across all three lifts determines the ranking.
There are two main types of powerlifting:
- Classic powerlifting – Lifters use minimal powerlifting gear like wrist wraps, knee sleeves, and lifting shoes.
- Equipped powerlifting – Specialised gear such as squat suits and deadlift suits provide additional support, allowing lifters to handle more weight.
Most beginner lifters start with classic powerlifting since it requires only basic equipment and allows you to focus on building strength with proper technique. Powerlifting, when done safely and correctly, can offer numerous health benefits, including increased strength, muscle mass, and bone density, while also potentially reducing the risk of falls and improving overall athletic performance.
Getting Started: What You Need To Know
1. Build A Solid Strength Foundation
Before jumping straight into heavy lifting, it’s essential to develop a base level of strength. If you’ve been lifting weights for general fitness, you’re already on the right track. If not, a structured strength training plan focusing on compound movements is a great way to start.
Your training should include:
- Squats for lower body strength
- Bench press for upper body strength
- Deadlifts for full-body power
- Core work to stabilise and support your lifts
- Accessory lifts for the key muscle groups involved in the competition lifts, such as rows, shoulder press, tricep extensions, hamstring curls, lat pulldown or pull up
2. Learn Proper Form
Strict technique and learning proper form is non-negotiable in powerlifting. Lifting with poor form not only limits strength gains but also increases the risk of injury. Training with an experienced coach or joining a powerlifting gym is one of the best ways to ensure you’re learning correctly from day one.
Some key technical points:
- Squat: Keep your ribs down, brace your core, and reach depth (hip crease below the knee) to meet competition standards.
- Bench Press: Maintain a strong arch in your back, engage your lats, and ensure that you touch the bar on the chest.
- Deadlift: Set up with a tight back, drive through the legs, and lock out fully at the top.
Filming your lifts for review or working with training partners can also help correct mistakes early on.
3. Choose The Right Training Plan
A structured training plan will help you progress efficiently. Powerlifting training typically involves two phased cycles:
- Accumulation phase, focusing on accumulating volume to build muscle mass, strength and training fitness. Technique work, such as paused lifts, partials and so on may also be done in this phase.
- Intensification or Peaking phase, focusing on lifting heavier with progressively lower reps, building towards a one rep max on competition day. In this phase, the competition lifts are the main focus, performed to comp standards (e.g. benching with a pause on the chest).
Lifters will tend to train 3-4 days per week. More than 4 sessions per week will not allow enough recovery for most amateur lifters.
4. Join A Powerlifting Community
Training alone can be tough, which is why many lifters thrive in a supportive environment. A powerlifting gym offers experienced lifters, training partners, and a structured atmosphere that helps you push your limits. The powerlifting community is incredibly welcoming, and surrounding yourself with like-minded people makes the journey even more rewarding.
Preparing For Your First Powerlifting Competition
Once you’ve built some strength and confidence, signing up for your first competition is a great goal. Here’s what you need to know:
1. Pick A Competition
Search for a local powerlifting meet sanctioned by a recognised federation. Competitions have different weight classes, so you’ll compete against lifters of similar body weight.
2. Know The Rules
Each federation has slightly different rules, but most follow similar competition standards. You’ll get three attempts per lift, and each attempt must follow strict form guidelines (e.g., squatting to proper depth, pausing on the bench press, locking out deadlifts fully).
3. Plan Your Attempts Wisely
A common strategy for competition day:
- First attempt: A weight you can confidently hit for a single rep.
- Second attempt: A challenging but achievable lift.
- Third attempt: A personal best if the second attempt felt good.
Powerlifting Gear: What Do You Really Need?
As a beginner powerlifter, you don’t need much to get started. Here’s a basic equipment checklist:
- Lifting shoes – Provide stability and improve squatting mechanics.
- Wrist wraps – Support the wrists during heavy bench pressing.
- Knee sleeves – Help with knee stability and warmth.
- Lifting belt – Supports the core for heavier lifts.
All of the above equipment is optional. It is good for beginners to lift without any external equipment initially, only adding in equipment when you need that extra edge. For competition, using permitted equipment will help you lift more, so start using the equipment in your competition prep, to get used to it.
Setting Powerlifting Goals
Success in powerlifting is about consistency and patience. Setting realistic goals will keep you motivated and progressing.
A good approach is to focus on:
- Short-term goals: Improving technique and building strength week by week.
- Medium-term goals: aiming to lift a percentage of your bodyweight, for example: a bodyweight squat.
- Long-term goals: Competing in a powerlifting meet and breaking your own personal records.
Tracking your progress, whether by logging lifts in a notebook or using an app, helps you stay accountable and see improvements over time.
Ready To Get Into Powerlifting With Strength Ambassadors?
Starting powerlifting is one of the best things you can do for strength, confidence, and overall fitness. With the right training plan, proper form, and a supportive community, you’ll see progress faster than you expect. That’s where we come in.
We welcome everyone, regardless of age, experience, or fitness level, and have a range of classes tailored to suit different needs.
If you’re looking for a new form of exercise, want to discover something completely different, or just want an opportunity to try out powerlifting in a safe and encouraging environment, then Strength Ambassadors is the gym for you.
Book a class today!
How To Get Into Powerlifting FAQs
Can I combine Olympic lifting with powerlifting?
Yes, but it depends on your goals. Olympic lifting focuses on explosive movements like the snatch and clean & jerk, while powerlifting emphasises maximum strength in the squat, bench press, and deadlift. If you want to train both, structure your training sessions carefully to avoid overtraining, prioritising recovery and technique work.
How often should I train for powerlifting to improve body composition?
Powerlifting can improve body composition by building muscle and increasing overall strength. A well-structured training plan with 3-4 training days per week, combined with proper nutrition, can help reduce body fat and increase lean muscle mass over time.
What should I do on a rest day between training sessions?
Active recovery methods like stretching, mobility work, and light cardio can help with muscle soreness and improve flexibility. Nutrition and hydration also play a key role in recovery, ensuring you’re ready for your next training session.