Ways to get Began With Powerlifting


How to Become a Powerlifter [TIPS FOR BEGINNERS]

Video taken from the channel: Lexes O’Hara


Q&A: How to get into Powerlifting?

Video taken from the channel: megsquats


How To Powerlift Fundamentals of Strength Training

Video taken from the channel: David Duncan


The Smartest Way to Program for Powerlifting (Science Explained)

Video taken from the channel: Jeff Nippard


How to Start POWERLIFTING: For Beginners

Video taken from the channel: Megan Himes


4 Tips I Wish I Knew When I Started Powerlifting | 10 Weeks Out From My Meet

Video taken from the channel: Brendan Tietz



Video taken from the channel: Silent Mike

To get started with powerlifting, you need a plan. I’m going to take you step-by-step through this process, providing you tips and tricks along the. Powerlifting Technique That Gets You Stronger Squat Technique. Start practicing a low bar squat position, which will recruit greater musculature in your glutes.

Find Bench Press Technique. Learn how to do a proper bench press arch. This is where you purposely try to extend your Deadlift. HOW TO TRAIN FOR POWERLIFTING Since powerlifting competitions are centered on three specific exercises — back squat, bench press and deadlift — many training programs dedicate a separate training session to improving each lift. How To Get Started In Powerlifting.

March 28, 2018 Written by Team Juggernaut. Is seeing people Squat, Bench and Deadlift big weights on social media making you wonder how to get started in Powerlifting? We are here to help you start off on the right foot with proper technique and programming to set you up for long term lifting success. Well the bad news is you technically can’t start powerlifting from home. If we consider powerlifting to be the big 3 lifts, you won’t be able to hone technique at home unless you happen to have a barbell, squat rack and bench. Now Read: The Best Home Gym Equipment for Powerlifters But you can practice GPP, bodyweight training and conditioning.

The Beginner’s Powerlifting Training Plan Establishing Your Benchmark Weights. Once you’ve warmed up on your first day (see below), do 10 reps of the squat and Videos for Reference. Warmup (do before each workout).

Day 1 (Monday): Day 2. Upon the start command, lower the bar to your chest and come to a stop. DON’T relax. Learn to descend under control as this makes it easier to come to a stop and may get you a faster “Press” signal You must stay tight (keep that breath in) and be ready.

What I advise is using the basics: lift incrementally heavier weights, practice good form, use muscle-building assistance work strategically, and don’t rush into getting stronger. When you look at a well-designed program, you make advances every microcycle (usually every 1-2 weeks.). Weight training tips for beginners. Warm up.

Some aerobic activity, such as a 5-minute jog or brisk walk, will increase blood flow to your muscles and prime them for a good workout Start with lighter weights. You want to start with a weight that you can lift 10 to 15 times with proper form. The old mantra of “squat, bench, dead,” really understates the complexity of powerlifting.

This is a sport that requires brains: technique, proprioception, mobility, and diet all need to be.

List of related literature:

In the beginning, your goal is to just get started, learn basic techniques, and condition your body to the point where you have the strength and conditioning you need to make the most of your workouts.

“The New Encyclopedia of Modern Bodybuilding: The Bible of Bodybuilding, Fully Updated and Revis” by Arnold Schwarzenegger, Bill Dobbins
from The New Encyclopedia of Modern Bodybuilding: The Bible of Bodybuilding, Fully Updated and Revis
by Arnold Schwarzenegger, Bill Dobbins
Simon & Schuster, 2012

If you’re ready to begin, here’s the first step: forget what you think you know about getting fit.

“Bigger Leaner Stronger: The Simple Science of Building the Ultimate Male Body” by Michael Matthews
from Bigger Leaner Stronger: The Simple Science of Building the Ultimate Male Body
by Michael Matthews
Waterbury Publishers, Incorporated, 2019

To get started lifting weights, consult a couple of good weight-lifting books, such as Weight Training For Dummies, 2nd Edition, by Liz Neporent and Suzanne Schlosberg (Wiley Publishing, Inc.), and talk to a personal trainer at a nearby gym.

“Martial Arts For Dummies” by Jennifer Lawler
from Martial Arts For Dummies
by Jennifer Lawler
Wiley, 2011

I had found setting personal bests motivated me in 2015 when I started powerlifting.

“The Laid Back Guide To Intermittent Fasting: How I Lost Over 80 Pounds and Kept It Off Eating Whatever I Wanted” by Kayla Cox
from The Laid Back Guide To Intermittent Fasting: How I Lost Over 80 Pounds and Kept It Off Eating Whatever I Wanted
by Kayla Cox
Kayla Cox, 2018

For youngsters who show an interest, I’d recommend starting a weight training program at about age 12 with very light loads that focuses on developing and refining the techniques of common strength exercises.

“The Triathlete's Training Bible: The World’s Most Comprehensive Training Guide, 4th Ed.” by Joe Friel
from The Triathlete’s Training Bible: The World’s Most Comprehensive Training Guide, 4th Ed.
by Joe Friel
VeloPress, 2016

I started with some basics like bench presses and machines rather than free weights.

“Beneath the Surface: My Story” by Michael Phelps, Brian Cazeneuve, Bob Costas
from Beneath the Surface: My Story
by Michael Phelps, Brian Cazeneuve, Bob Costas
Sports Publishing, 2016

Through working with personal trainers, I learn new approaches and apply them whenever they seem to make sense and fit into my current program.

“Vegan Bodybuilding and Fitness” by Robert Cheeke
from Vegan Bodybuilding and Fitness
by Robert Cheeke
Book Publishing Company, 2011

Go to the university weight room and ask for help in setting up a program that meets your needs.

“Physical Fitness and Wellness: Changing the Way You Look, Feel, and Perform” by Jerrold S. Greenberg, George B. Dintiman, Barbee Myers Oakes
from Physical Fitness and Wellness: Changing the Way You Look, Feel, and Perform
by Jerrold S. Greenberg, George B. Dintiman, Barbee Myers Oakes
Human Kinetics, 2004

I also detailed my old powerlifting program and gave a bit of coaching advice.

“The Art of Scrum: How Scrum Masters Bind Dev Teams and Unleash Agility” by Dave McKenna
from The Art of Scrum: How Scrum Masters Bind Dev Teams and Unleash Agility
by Dave McKenna
Apress, 2016

Begin by placing your forearms on the pads of a pec deck machine.

“Sculpting Her Body Perfect” by Brad Schoenfeld
from Sculpting Her Body Perfect
by Brad Schoenfeld
Human Kinetics, 2008

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

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  • Get a backpack. I know the trend right now is for men to be so confident that they use a fanny pack. It’s what men used to do when pink was popular back in the day. But it looks stupid. You are better than that. The reason I do t wear a dress is not because I’m afraid of what people think. Fuck em. The reason is that my body makes a dress look stupid.

  • I’m like really weak and I’m starting powerlifting in high school but I can barely do push-ups and probably bench press like 150lbs

  • I go to la fitness and they the chillest I’ve been to powerlifting gyms and it’s no different except powerlifting games have more equipment but the type of people are the same

  • Love your comment/advice “We are in there for life!” for when things aren’t going to plan in the gym. Great positive way of looking at it! Gonna keep that in mind for sure

  • Meg what are some good briefs to get for a newb? I’ve been lifting since 2007 and have been training powerlifting style for a year now. I’ve decided to go for a meet next April/May. Any recommendations? Thanks!!!

  • Really legit answers! You so gorgeous! o.O
    Loved this video. Thanks for sharing the website, just saw that they have a UK section too, WOOP!

  • So you mentioned in one of your answers to a question that you plan to be in the gym for a very long time, as long as its still fun. Recently I’ve really lost my gym motivation. I don’t have fun while I’m there & honestly I’ve just been forcing it on myself. I’m training for powerlifting btw. Do you think that maybe powerlifting just isn’t for me? If you found yourself all of a sudden just hating it, would you quit?

  • Hey I’m kinda new into bodybuilding and I love your videos and how you apply science to them. Your sneakers are really cool, please tell me the name of the model!!!!

  • Good Luck on the power lift meet! And remember to Train Untamed! or not:) Nice man bag Mike… I wonder if those are really making a come back.

  • Do a calab with me! Lol my channel is small but I’m trying sister! I’m getting into power lifting now so ty for the advice! I’m a mom of 5 so I wanna show my kids that strength is physical, mental and emotional!!! Xoxo!

  • So I’ve been “power lifting” for a few weeks now, and I’m doing it to lose fat. I do 10 minutes of cardio before and after my workout and I eat about 1500-1800 calories a day. I am filled to the brim with estrogen I store my fat in my bum and my boobs and I store it VERY easily, I doubt I’ll be able to gain muscle any time soon, will I be able to lose fat if I’m only lifting light weights? When I say “light” I mean I lift stuff that is only heavy to me…For example I’ll lift 50 pounds and I look and act like my boyfriend who is lifting 600.

  • Hey,

    Super Video.

    What other hints have you got?

    Right now i’m looking at other good tip videos

    Thanks again


  • Yo Brendan. I need your help (please). I’m looking for a programme to be strong and jacked like you (kinda srs).
    For real though. I wanna run a new programme. Id say focus on str and size is 50/50 good thing they go hand in hand.
    Ive been through many programs. Ppl, Wendler, conjugate, Candito, etc.
    Im 194 cm 91 kg. BF definately around 10%.
    Squat 1rm 170
    Bench 135
    Dead 180
    (Old 1rms, a lil weaker atm due to irl)..
    Been lifting 7 years (weak). Been thinking about running candito 6 wk str again, i just hate that 2/5 of the weeks are 2-3 days a week + low volume. I love lifting.

    Can you recommend a program suited for my goals/current strength?

    Last program I ran was up/low but with no periodization, so boring, id like percentages/variation in cycle etc, u get me.

    Im a physio/personal trainer if that should matter.

    Tysm. / A long time sub.

  • All these horny goofys drooling over his girl I’m just here tryna learn about powerlifting taking notes from different videos and articles ��.

  • I’d rather stretch nothing, role nothing, and warm up/stretch by doing the lifts themselves aka the most specific movement prep there is. Unless my sciatic nerve is cut, my glutes are firing just fine
    On the surface it looks like he’s strong (not gonna deny those numbers) and knows some stuff, but what are his actual qualifications competition, experience, education?

  • How much time do you need for activation and stretching before lifting? 20mins?

    Also, how much cardio? was that HIIT 30secs rest 90seconds cardio 10 rounds?

  • I have been training generally bodybuilding style for the past year and have recently switched my focus to powerlifting, i have lined up a coach and my programming and 1on1 sessions are starting october 6th after my soccer has finished. My lifts atm are 170kg squat, 170kg deadlift and a 105kg bench at 79kg bodyweight and ive just turned 16, what can i expect my lifts to be by the time my first competition comes around in march? I understand i cant expect big jumps, even though i will primarily be focusing on proper strength programming.

  • Such an inspiration man. I am beginning this PL journey this year. I think in a 6 months once I get things down even more I will come to you or Kristen for coaching!

  • tried a single leg stability ball lying hamstring curl with maintained glute activation? (essentially like the GHR) just as an idea if the GHR wasn’t working out

  • Tip for next time. Level your audio out.
    The music breaks my eardrums, but then when you start commentating ir sounds like me when I was 13 years old doing a presentation.

  • People have no idea how much info gets dropped here. The title can’t cover all the little tips and tricks you give in every video. Still the only channel I follow completely.

  • I want to try powerlifting just trying to get as much info as possible before starting and working on my form with just the bar. When you lift do you typically do all 3 lifts in one session? and how many times a week? Thanks for this video!!

  • Hi Brendan, I’m quite new to the powerlifting crowd (after a more bodybuilding oriented style of training for a umber of years). I’ve been wondering if there’s any positive/negative to switching up accessory movements quite often (conjugate style), could you answer this? Or do you have a video on this already? Cheers!:)

  • Tim Tams are Australian! When I lived there, my friends taught me to bite off a small nibble of each end and use it as a milk straw, then eat the milky Tim Tam and repeat:D

  • Check out symmetricstrength.com lots of cool calculators and there’s one that has your ideal body weight to be most competitive at different sports! PS you are my fave youtuber and I’ve recommended you to SO many people. Keep doing you <3

  • How does this workout come into play for lifters who are in the more intermediate category of lifting? I’ve never really followed a specific program.. just dabbled with powerlifting (not very seriously however) back in the day and have been bodybuilding on and off for a few years. Does this program work for me?

  • I power lifted for a while but had to stop. I want to start again but I want to strengthen my knees, shoulders, and elbows. Do you have any tips on what I could do?

  • Just got into powerlifting at 55 years old. Inspired by going to a competition to watch my son lift. Met a 74 year old still competing. So inspired by him, my son and watching your YouTube vids. Thanks. Keep up the good work. John

  • Hey Meg! I have a question for you. I’m 31 years of age, 270 lbs of fairly in shape mass (haha) am i too old to actually start powerlifting? I would love to start and be serious in these areas. What’s your advice?

  • Please make more videos. This is the best beginner channel. All these channels have such experienced people makes it seem like I will never reach that level. Thank you for being relatable ��

  • Me: ill just start to powerlift to tone up my stomach, i dont want muscles.
    Me after looking up how to powerlift: HOLY FUCC THEIR SWOLE

  • yay you answered my questions!! I have never even thought about strong man/woman competitions i definitely plan on looking into it.

  • I have no clue how to lift in a scientific / disciplined manner. Or rather, I can’t stand it I guess. It doesn’t feel satisfying unless I exhaust my system, which isn’t good, because I’m getting older and un-enhanced.

    Just recently came off a shoulder “injury” of sorts that caused me pain holding the squat bar on my back, and so I guess I got back into squatting too fast. Did something to my kneed. Hoping it’s not a meniscus tear, but essentially my mobility is limited and there’s crunching and moments of quick dull pain if I move the knee certain ways. Thinking it actually wasn’t the squatting that did it, but rather I tried stretching my quads mid workout when they were experiencing a full pump. Not sure what prompted that. Maybe I figured I’d loosen them up or something. Totally stupid and I felt something immediately.

    Deadlift has been the opposite; progressing back to my previous strength and then some rather quickly, though not sure how this knee thing is going to affect me, but thinking I should hold off even on deadlifting in case there’s a risk of injuring whatever is wrong with my knee further.

  • Nice informative tips! Good orientation for beginners. I started powerlifting after building hypertrophy for 10 years and now i have no problem lifting twice my bodyweight in basic lifts

  • Saw the 375 pull on the Maxx collab. Looked very strong & clean. Definitely confident you’ll hit 405 in the near future. Your body composition is looking leaner & strong strong my friend. much respect. By the way RDL helping my lock out, thanks.