Getting Started with Powerlifting: A Complete Beginner's Guide

So you want to start powerlifting. Whether you've been casually lifting for a while or you're brand new to the barbell, this guide covers everything you need to know to begin your powerlifting journey the right way.

What Is Powerlifting?

Powerlifting is a strength sport consisting of three lifts:

Squat — A barbell loaded on your back, squatting to below parallel
Bench Press — Lying on a bench, lowering the bar to your chest and pressing it up
Deadlift — Picking a barbell up off the floor to a standing lockout

Your total — the sum of your best successful attempt for each lift — determines your ranking in competition. It's simple, but the pursuit of a bigger total is what keeps lifters hooked for decades.

Getting Started: The Basics

Find a Program

Don't wing it. A structured program is essential. Here are a few beginner-friendly options:

Starting Strength — Great for absolute beginners, focuses on linear progression
GZCLP — A flexible template based on the GZCL method with tiered volume
5/3/1 for Beginners — Jim Wendler's time-tested approach adapted for new lifters

The best program is the one you'll stick with consistently. Pick one and commit to it for at least 12 weeks before evaluating.

Learn the Lifts

Technique matters more than the weight on the bar, especially early on. Focus on:

Squat: Maintain bracing, hit depth (hip crease below knee), and drive through your whole foot
Bench: Retract your shoulder blades, plant your feet, and control the descent
Deadlift: Hinge at the hips, keep the bar close, and lock out with your glutes

Film yourself from the side and compare to instructional videos. Or better yet, work with a coach who can give you personalized feedback.

Invest in Basic Equipment

You don't need much to start, but these essentials help:

Flat-soled shoes — Converse or dedicated lifting shoes for squats and deadlifts
A belt — A 10mm lever or prong belt (start using it once you're comfortable with bracing)
Chalk — For grip on deadlifts and bench

Skip the wraps, sleeves, and straps for now. Learn to lift raw first.

Your First 12 Weeks

Here's a rough timeline of what to expect:

Week	Focus
1-4	Learn technique, find starting weights, build habits
5-8	Add weight progressively, refine form under heavier loads
9-12	Test progress, consider signing up for a meet

"The first few months aren't about how much you can lift — they're about building the foundation for everything that follows."

Should You Compete?

Absolutely. Even if you've only been training a few months, signing up for a local meet is one of the best things you can do. You'll learn the commands, experience the atmosphere, and realize the powerlifting community is one of the most supportive in all of sports.

Most federations (USAPL, USPA, IPF affiliates) have local meets for all experience levels. Your first meet isn't about winning — it's about going 9 for 9 and having fun.

Ready to Level Up?

If you want personalized coaching to accelerate your progress, check out our coaching services. We offer custom programming, form analysis, and ongoing support to help you reach your goals faster.

The bar is loaded. Time to get under it.