What powerlifting is
Powerlifting is a strength sport built around three lifts: the squat, the bench press and the deadlift. In competition, lifters get three attempts at each and the heaviest successful attempt in each lift is added together for a total. You do not need to compete to benefit from training this way. Many people simply use the three lifts as a framework for getting strong.
Is it right for you?
Powerlifting suits you if you enjoy chasing numbers on the bar and like a simple, focused routine. It is generally well suited to beginners because the lifts are few, and progress is easy to measure. If you are brand new to strength training altogether, our starting guide to strength training for women covers the general fundamentals first.
If you have a health condition, are pregnant or have had an injury, speak to a doctor before beginning heavy training.
The three lifts
- Squat. The bar rests on your upper back, you sit down and back until your hips reach a set depth, then stand up. Beginners often practice with a goblet squat first, and our guide on how to improve squat strength covers common sticking points.
- Bench press. Lying on a bench, you lower the bar to your chest and press it back up. To learn more about the muscles involved, see what chest workouts do for women.
- Deadlift. You lift the bar from the floor to a standing position by keeping your back neutral and driving through your legs and hips. If the lift bothers your back, see exercises to do instead of deadlifts.
Learn the movements with an empty bar or very light weight, and consider a coach or experienced lifter to check your form. Filming yourself from the side can help.
How much weight should a female beginner lift?
There is no single right answer, because it depends on your body size, experience and the lift. Rather than aiming for a specific number, use effort as your guide:
- Start with a weight that feels easy, and practice the movement for a few sessions.
- Add small amounts each session, such as 1 to 2.5 kg (2.5 to 5 lb) on the bar, while keeping good technique.
- Work in sets where you finish with about two or three reps still in reserve.
Many beginners progress quickly in the first months, partly because of nervous system adaptations, then more slowly. Compare yourself with your own previous sessions rather than with other lifters.
A simple beginner program
A common approach is three full-body days a week with a rest day between:
| Day | Main lifts |
|---|---|
| Monday | Squat 3x5, bench press 3x5, barbell or dumbbell row 3x8 |
| Wednesday | Deadlift 3x5, overhead press 3x5, lat pulldown 3x8 |
| Friday | Squat 3x5, bench press 3x5, Romanian deadlift 3x8 |
Warm up with a few lighter sets before your first working set. Add a little weight when you complete all sets and reps with good form. If you stall for a couple of sessions, reduce the weight slightly and build back up.
What does the 5/3/1 rule mean?
5/3/1 is a well-known strength program created by Jim Wendler. It runs in four-week cycles built around each lift’s training max, which is a conservative estimate of what you can lift, commonly set at around 90 percent of your true max. Week one uses sets of five reps, week two sets of three, week three a mix of five, three and one, and week four is a lighter deload week. The final set of the main sequence is usually done for as many good reps as possible. It is more often suited to people with a few months of lifting behind them, so many beginners start with a simpler linear plan first.
What gear do you need?
You can start with very little:
- Flat, firm-soled shoes or dedicated lifting shoes
- Comfortable clothing that lets you see your joints
- Chalk, if your gym allows it, for grip on the deadlift
Items such as a lifting belt, knee sleeves and wrist wraps are optional. They are best added later, once your technique is consistent.
What age do powerlifters start?
There is no fixed age. Many teenagers begin under supervision, while many adults start in their 30s, 40s, 50s and beyond, and masters divisions exist in competition for older lifters. Younger lifters should be coached and avoid maxing out before their technique is solid.
Thinking about competing
Meets are organized by federations, and each has its own rules, weight classes and age divisions. Many have novice-friendly events. Look at local clubs, watch a meet in person, and read the rulebook of the federation you would like to enter. Competing is entirely optional.
Mistakes to avoid
- Adding weight too fast and letting form break down
- Skipping warm-up sets
- Neglecting recovery and sleep
- Eating too little for the amount of training you are doing
- Training through sharp or persistent joint pain
Next steps
Pick a program, record your lifts, and give it at least a couple of months before judging it. If you want to add accessory work for your upper body, our female gym routine for toning shows how to build a balanced weekly plan around compound lifts.