When you're interested in exploring how strong you can really get, there's no better sport than powerlifting! You start working on expressing more strength in three exercises: the squat, the bench press and the deadlift. But, where do you begin?

The main goal of powerlifting versus bodybuilding

Let's first go over the goal of powerlifting in more detail. Like I said in the first paragraph, the goal of powerlifting is basically to express your strength in what we call "a one rep max", a single repetition of the squat, bench press and deadlift. Usually, powerlifters reserve these "tests of strength" for competition. That would mean you could only call yourself a powerlifter if you participate in competitions.

I think there are more valid scenario's to call yourself a powerlifter. In my view, it can also mean that you incorporate the three powerlifts into your training regimen because you are interested in getting more weight on the bar. Whether you want to participate in an official competition is up to you. Some people don't like it, and that's fine.

How does powerlifting differ from bodybuilding? Nothing stops a bodybuilder from doing a squat, bench or deadlift, and you'll see many bodybuilders incorporating them into their training programs. However, a bodybuilder cares less about weight on the bar than a powerlifter. A bodybuilder's main goal is to grow their muscle, a powerlifter's main goal is to express max strength.

As you can hopefully tell, the lines can blur and should blur between the two different goals in the gym. A powerlifter should also spend (a lot of) time doing bodybuilding style training to grow their muscle. A bigger muscle has the potential to lift more weight, basically. And nothing stops a bodybuilder from spending some time to see how much they can bench press for a one rep max, for fun.

It's just that, in the end, a bodybuilder is mostly interested in how their physique looks (most muscle on a low body fat percentage), and a powerlifter is more interested in their max power output in three specific exercises, with no need to reach a very low body fat percentage. They're both in the business of building muscle, though!

How to start powerlifting

If you're interested in powerlifting, but you don't know where to start, this is my advice.

Before you commit to a powerlifting program, you can simply start practicing the squat, bench and deadlift in the gym. Take some time to figure out if you even like doing them.

Personal anecdote: I started doing the deadlift first. This lift is the easiest of the three to learn, in my opinion. Most women can quickly deadlift at least their own body weight, and this is a great motivator. I asked my trainer at the time (2018) to teach me the squat and bench press as well. This trainer taught me to squat, but not to powerlifting standards. I was not reaching proper depth at all. He also taught me to bench press, but not with powerlifting technique. This all wasn't the end of the world, and was corrected later by my first powerlifting coach. I say this because many beginners I speak to are afraid to make mistakes in the gym. I'm here to tell you that we've all made mistakes, and learning technique takes time. Your body isn't fragile, as a beginner with low weights you will not injure yourself easily. Don't go crazy with the weights, and give your body time to adapt.

In order to save you some time, here are a couple of YouTube video's that explain the basics for the three lifts, with proper powerlifting technique:

The squat

https://www.youtube.com/watch?v=J_ekvFybels

The bench press

https://www.youtube.com/watch?v=n8ZvLCNvHY8

https://www.youtube.com/watch?v=tYQ7DoGVORk

https://www.youtube.com/watch?v=LX0LvMdNL0s

The deadlift

conventional style:

https://www.youtube.com/watch?v=MBbyAqvTNkU

sumo style:

https://www.youtube.com/watch?v=XsrD5y8EIKU

Initial period

During your "getting acquainted with powerlifting" period, your focus should be on answering the question: do I enjoy doing these three lifts?

Powerlifting is a sport for people who don't mind doing a lot of the same things. You have to find joy in working on technique, and doing a lot of reps and sets of the three lifts.

You can test this out by picking a starter program to follow. I'm more than happy to make one for you as part of a coaching program. Alternatively, you can pick a free program, I'd recommend something simple like Stronglifts 5x5.

Follow this program until you reach a plateau. Film your lifts, and look back at them. Can you spot flaws in your technique? If you're training in a gym with powerlifters, you can ask them for tips and feedback as well.

I think you need to commit to a powerlifting style of training for at least three months or more to figure out if the sport is for you. Building strength and learning the technique takes time, so be patient.

If the answer is "yes, I like the lifts and want to see how far I can get, strength wise", I'd continue your journey with a powerlifting coach. I can fulfill this role for you, but there are many good powerlifting coaches out there! A coach can help you with technique, feedback and make a tailored program based on your goals and/or weak points. I 100% don't regret starting out with a coach when I made the decision to officially start powerlifting. My first coach, Leontine, taught me a lot about technique, how to lift to powerlifting standards, and she made a program tailored to my needs. It made the whole process more fun!

What equipment do you need?

Most powerlifters use: a belt, knee sleeves, wrist wraps, and lifting shoes. As a beginner, keep your money in your wallet. Lift 100% "raw". When the weight on the bar is still low, you don't need all this equipment. Figure out if you like the sport first, then part with your money. You can burn a lot of money on powerlifting, trust me! My SBD belt was €210 a couple of years ago, and is even more expensive these days.

For a competition you need even more equipment: a singlet, deadlift socks and a t-shirt, all federation approved. This is even less relevant for you as a beginner, and only becomes a concern if you decide to sign up for a competition.

Your gym does need to have: a squat rack, a proper powerlifting barbell and a deadlift platform. Ideally, the gym has a so-called competition rack and calibrated plates. There are many shitty gyms out there, so do check if yours has good barbells and plates! It's worth switching gyms over this (there, I said it).

Also, you might want to check if the use of chalk is okay, and if you're allowed to drop a barbell to the ground. Some gyms are very weird about this, and are consequently not suitable for powerlifters.

I'd also strongly recommend finding a gym where there are more powerlifters, especially other women. I still remember being the only powerlifter in a tiny gym with shitty equipment, and having to deal with men asking me why I was lifting heavy on a weekly basis. It was annoying. I switched to a powerlifting gym where there are also lots of women and have not had to deal with this bullshit ever since.

Conclusion

To summarize, this is what I'd do in a list:

• Watch technique video's
• Start a "play around"-period, where you are trying out the three lifts without any pressure. Film yourself and focus on learning. Allow yourself to make mistakes. If you want any feedback, feel free to e-mail me, I'm happy to help.
• Reflect on the first period. Do you like the squat, bench press and the deadlift? If yes, continue with...
• Either a free beginner program (Stronglifts 5x5), or start with a powerlifting coach.
• Give it a good amount of time, at least 3–6 months of consistent training, to conclude if powerlifting is a sport that gives you joy.
• Optional, but recommended: participate in an official competition after about 6 months of training. Don't gatekeep yourself by saying that you're not strong enough, just do it!

If you have any questions, please post a comment below or e-mail me.

Happy lifting!