If you’ve ever watched someone deadlift a barbell stacked with weight plates and thought, “I want to do that,” you’re not alone. Powerlifting is a rewarding sport that builds serious muscles, boosts confidence, and challenges both body and mind. The best part? You don’t need to be an elite athlete to start. Here’s your guide to getting into powerlifting as a beginner.
What Is Powerlifting?
Powerlifting focuses on three main lifts: the squat, the bench press, and the deadlift. The goal is simple—lift as much weight as you can for one rep (called your “one-rep max” or 1RM) in each movement. It’s a test of strength, technique, and consistency.
Why Try Powerlifting?
Aside from making you feel like a total powerhouse; powerlifting offers several benefits:
• Improved full-body strength
• Better bone density and joint health
• Mental resilience and discipline
• A sense of community and support
You don’t have to compete to enjoy these perks.
What You’ll Need to Get Started
- A Good Coach or Program
If you’re brand new, having someone teach you proper form is key. Look for a coach, or follow a reputable beginner program like MadCow 5×5, nSuns Linear Progression. These are my suggestions as I feel these and others focus on the 3 lifts to master the basics, emphasizes on linear progression, provides frequency while being simple and easy to follow. - Basic Equipment
Most gyms have what you need:
• A barbell and weight plates
• A power rack or squat rack
• A flat bench
• Lifting belt (optional, but helpful as you get stronger) - Patience and Consistency
Progress might feel slow at first—but strength gains come with time. Be patient with yourself and celebrate small wins. Some weeks are going to feel down, low strength but that comes with the territory. I wish I could PR every week, however it’s a grind not a 100 meters dash. Just show up and do your best for that day.
The Big Three Lifts
Here’s a quick overview of the movements you’ll focus on:
- Squat
- Bench Press
- Deadlift
Tips for Success
• Focus on form first. Learn the correct technique before chasing heavy numbers.
• Track your progress. Logging your lifts helps you stay motivated and see improvements over time. It’s always good to see a lift for 1 rep become 3-4 reps. (Remember patience and consistency)
• Fuel your body. Strength training requires energy—don’t skimp on protein, proper hydration, and rest. This will take time to figure out what works best for you and your specific goals within powerlifting. Are you trying to compete at Nationals to compete you in your local meet.
• Ask for help. Don’t be shy about asking a coach or experienced lifter for a form check. We all need it from time to time. Even top performing powerlifters have coaches and ask for assistance.
• Have fun with it. Lifting is as much about feeling strong as it is about getting stronger.
Final Thoughts
Powerlifting isn’t just about lifting heavy. It’s about becoming the strongest version of yourself, inside and out.
Questions? Reach out to the author – Buckingham General Manager James Merritt 410.590.7711.
