10 Powerlifting Tips for Beginners

Your body will respond best when it is well rested, well fed and sober. Image via Shutterstock.

Powerlifting is the sport of strength, involving the squat, bench press and deadlift.

It is becoming an increasingly popular choice for fitness enthusiasts looking for new ways to mix up their routine. Cato Rutherford, owner and founder of Lift Performance Centre, shares his 10 tips for beginners looking to get started in the emerging sport.

1. Don’t train, practise

Before you go heavy you must first master the techniques of each lift. Even professional powerlifters continually practice their lifts with the intention of mastering the technique. Harness the feeling of a correct lift and seek to replicate that feeling each and every time you step up to the bar. Then you can start increasing weight.

With many thousands of reps your nervous system will become very efficient at the lift, and your strength will soar.

2. Get started early

Many people prolong their first competition in the hopes they will become more competitive with more training. Of course, training certainly helps you improve and will make you better but don’t put off your first competition for too long.

In your first competition you will be nervous and do everything wrong. It’s best to get the first few competitions out of the way early and use them as a way of ironing out your game day routine, and to fuel your ambition for more competition.

3. Be Specific

It’s easy to get lured into the many accessory lifts when you enter the gym but Powerlifting at its core is based on three main lifts: the squat, the bench press and the deadlift. Focus on mastering these lifts perfectly before adding in any others, particularly when you’re starting out.

In the early stages, focusing on the basics will help your improvement rate.

4. Get help

There are many elements to powerlifting that can be confusing and daunting for new athletes to the sport. Powerlifting involves different federations, equipment, training programs, lift techniques, and rules and regulations. At first, these can be overwhelming but don’t let that get in your way.

It’s important to find a coach with a great resume and pay for their help. The expertise and advice a seasoned professional brings to your training will make your first competition an enjoyable experience, instead of a disaster.

It’s far better to start off with the right guidance and develop good habits before progressing and going out on your own.

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5. Find the right gym

The type of gym you train in is particularly important for powerlifting. As the sport grows in popularity, many powerlifting affiliated gyms are beginning to emerge across Australia. They feature specific equipment and a unique training environment that’s conducive to the sport. Don’t expect to find any posers either, powerlifters are there to lift heavy and work hard.

Finding a powerlifting gym is also a great way to get advice and tips to help you progress. There are many powerlifting affiliated gyms in Australia where the equipment is specific, the training environment is conducive to the sport and there will be other competitive athletes there to speak to.

6. Be a spectator

There’s a lot to be learned from watching an event from the sidelines. Familiarise yourself with the sport by watching a local competition take place, especially as this is where you will eventually start as a competitive lifter.

At the local ‘bare-bones’ level you’ll gain valuable insight into how everything takes place. Seeing how the competitors mentally prepare and warm up for each new lift or what they do to recover for the next category can help you build confidence for your own competition.

7. Top gear

We’re not talking about simply looking good, either. You’ll achieve your best results as a Powerlifter if lifts are performed correctly and you’re using the proper gear. Compression garments, singlets, straps, sleeves and belts all need to adhere to certain standards to be eligible for competition.

Much of the equipment sold is not IPF approved and in some cases may not be worn or used in competition. It makes sense to purchase the right equipment early on so you can use it through training and in competition.

8. Protect your hands

As you become stronger, so will your hands. You’ll start to notice calluses forming where you grip the bar as the skin toughens. It’s important to keep your hands in good condition by wearing these calluses down with a stone. If left unmaintained you run the risk of tearing a callus which can be painful and cause serious disruption to your training.

Resist the temptation to ‘push through the pain’ by continually tearing up the skin on your hands. Excessive damage will just mean you need to spend more time on the sidelines to let them repair. Keep your hands in good condition and push the pain barrier by lifting heavy.

9. Be patient

Don’t expect to be lifting big in your first few months. Building strength takes time and there’s no need to rush. Enjoy the new training style, set long term goals, celebrate little achievements along the way and don’t get discouraged if progress is taking longer than anticipated.

The road to great strength is never linear – it is full of peaks and troughs. It’s important to make the training a part of your life, and enjoy every improvement no matter how small.

10. Clean your lifestyle

Be honest with yourself and determine whether your current lifestyle will allow you to succeed as a powerlifter. Are there any changes you can make that would better serve your progress? There’s no point training hard all week and then throwing it all away over the weekend.

The choice is yours and success depends entirely on how committed you are. Your body will respond best when it is well rested, well fed and sober. Don’t cut corners if you want progress as a powerlifter.

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