The Absolute Beginner's Guide to Powerlifting: How to Start Lifting More Than You Ever Thought Possible

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New to powerlifting? This no-fluff guide breaks down the squat, bench, and deadlift, essential gear, a simple training plan, and how to fuel your journey to get strong, safely.)

You’ve seen the videos. The clanging plates. The triumphant roar after a personal best. You’re intrigued by powerlifting—the pure sport of strength—but you have no idea where to start. That ends today.

This guide will strip away the confusion and give you the foundational knowledge you need to step into the gym with confidence. Forget ego; we’re building a foundation of strength that will last a lifetime.

#### **What is Powerlifting, Really?**

At its core, powerlifting is a strength sport consisting of three attempts at maximal weight on three lifts: the **Squat**, the **Bench Press**, and the **Deadlift**. Your total is the combined weight of your best successful attempt in each. The goal is simple: **get stronger**.

But it’s more than just numbers. It’s a sport of discipline, technique, and consistent effort.

#### **The Big Three: Your New Best Friends**

Let’s meet the main events. Technique is everything here. It’s not about lifting the most weight today; it’s about lifting the most weight *over the long run* by staying healthy and efficient.

**1. The Squat: The King of All Lifts**

* **What it is:** Lowering your body with a weighted barbell on your back until your hip crease is below your knee, then standing back up.

* **Beginner Focus:** **Depth and Stability.** Don’t worry about weight. Worry about hitting depth with a tight, neutral spine. Practice with a box or a bench to learn what proper depth feels like.

* **Pro Tip:** Think "break at the hips and knees simultaneously" and "push your knees out."

**2. The Bench Press: The Crowd Pleaser**

* **What it is:** Lying on a bench, lowering a barbell to your chest, and pressing it back up to full arm extension.

* **Beginner Focus:** **Scapular Retraction & Leg Drive.** Before you even unrack the bar, pull your shoulder blades back and down into the bench. This creates a stable shelf and protects your shoulders. Plant your feet firmly and use your legs to push your body *into* the bench, not to lift the weight.

* **Pro Tip:** Your grip should be such that when the bar touches your chest, your forearms are perpendicular to the floor.

**3. The Deadlift: The Ultimate Test of Raw Power**

* **What it is:** Lifting a barbell from the floor to a locked-out standing position.

* **Beginner Focus:** **The "Pull the Slack" & Bracing.** Don’t yank the bar. Squeeze your chest up to pull the slack out of the bar until you hear a *"click."* This engages your lats and puts your body in the right position. Take a big breath into your belly and brace your core like you’re about to be punched.

* **Pro Tip:** Imagine you’re pushing the *floor* away with your feet, not just pulling the bar up.

#### **Gear You Actually Need (And What Can Wait)**

You don’t need a thousand-dollar wardrobe to start. Here’s the essentials-only list:

* **Non-Negotiable:**

* **Shoes:** Flat-soled shoes like Converse Chuck Taylors or Vans are perfect. They provide a stable base. Avoid running shoes with cushioned heels.

* **Clothing:** Comfortable, non-restrictive clothes like a t-shirt and shorts/leggings.

* **Highly Recommended (First Upgrade):**

* **Belt:** A 10mm or 13mm powerlifting belt (4" all around or tapered) teaches you to brace properly. You don’t need it on Day 1, but it’s your first smart purchase once the weight starts feeling heavy.

* **Liquid Chalk:** Great for gyms that ban chalk. It drastically improves your grip on the deadlift.

* **For Later:**

* Knee Sleeves, Wrist Wraps, Specialized Shoes (lifting shoes for squatting, deadlift slippers). Master the basics first.

#### **Your First 4-Week Beginner Powerlifting Program**

This is a simple, proven linear progression program. Train **3 days a week** with a rest day in between (e.g., Mon, Wed, Fri).

| **Day A** | **Day B** | **Day C** |

| ------------------ | ------------------ | ------------------ |

| **Squat:** 3x5 | **Squat:** 3x5 | **Squat:** 3x5 |

| **Bench Press:** 3x5 | **Overhead Press:** 3x5 | **Bench Press:** 3x5 |

| **Deadlift:** 1x5 | **Barbell Rows:** 3x5 | **Deadlift:** 1x5 |

**How it works:**

* **3x5** means 3 sets of 5 repetitions.

* **1x5** means 1 working set of 5 repetitions (do warm-up sets first).

* **Start light.** Pick a weight you can do with perfect form for all reps. It should feel challenging but not maximal.

* **Add weight each session.** Add 2.5 kg / 5 lbs to the bar for each lift every time you successfully complete all reps. This is called "linear progression" and it’s incredibly effective for beginners.

* The Overhead Press and Barbell Rows are **assistance lifts** that build crucial shoulder and back strength to support your Big Three.

#### **Fueling Your Strength: Nutrition & Recovery**

* **Eat Enough:** You can’t build strength out of thin air. You need fuel. Focus on eating enough protein (aim for 1.6-2.2g per kg of bodyweight) and overall calories. You don’t need to dirty bulk, but don’t be in a drastic calorie deficit either.

* **Sleep:** This is non-negotiable. Your muscles grow and your central nervous system recovers while you sleep. Aim for 7-9 hours.

* **Listen to Your Body:** Soreness is normal. Sharp pain is not. If something hurts, don’t "push through it." Deload, rest, or check your form.

#### **Your First Step: Action Now, Not Later**

1. **Find a Gym:** Any gym with a squat rack, bench, and barbells will work.

2. **Watch Technique Videos:** Search for "Alan Thrall Squat," "Brian Alsruhe Deadlift," or "Juggernaut Training Systems Bench Press" on YouTube. Watch them before you go.

3. **Start Light:** Leave your ego at the door. An empty bar is a perfect starting point for practicing form.

4. **Be Consistent:** Strength is a marathon, not a sprint. Show up, follow the plan, and the results will come.

**You are stronger than you think you are. The journey of a thousand pounds begins with a single rep.**