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Being the strongest guy or girl in your gym is one thing, but stepping up onto a platform, in a room full of fellow competitors, strength enthusiasts and spectators is an entirely different ball game. Here’s how to make your foray into powerlifting.

So you bench press more than anyone else in your gym? Maybe your squat rivals guys 20 or 30 pounds heavier than you, and you can easily pull a triple bodyweight deadlift? If so, perhaps it's time to stop just claiming these feats of strength in a gym environment and step up onto the bigger stage by entering a powerlifting contest.

Even if you're not quite at these levels of strength however, there's nothing to stop you from hitting the powerlifting scene. The great thing about powerlifting is that it's a completely inclusive, non-judgmental sport.

Despite the fact that the notion of a powerlifting meet might conjure up images of huge behemoths of  men, or women so beefy they scare the living daylights out of you, this is far from the case. Powerlifting, especially at the beginner and local levels, draws people from every background and every ability level.  At most meets, you'll find competitors from the ages of 13 or 14, right up to men and women competing in masters categories of 60 or 70 years old. Men and women alike take to the platform to perform the squat, bench press and deadlift, and the competition is entirely amicable. While you will be watched by judges and ranked against other competitors, the only real competition you have is yourself.

All in all, powerlifting is a very friendly sport.

So that's that cleared up, what can you expect at your first powerlifting meet, and what do you need to do beforehand?

How to start

For those new to the discipline, starting with a solid foundation is crucial both to prevent potential injuries and to ensure maximum progress. It's essential to prioritize form over weight. A correct technique is vital in powerlifting, as it helps avoid injuries and ensures the efficient use of strength. It might be beneficial to engage with a certified coach or personal trainer familiar with powerlifting to get started.

Beginners should approach powerlifting with patience, starting with lighter weights and focusing on perfecting form before moving to heavier lifts. Adopting a consistent training program tailored for novices is also key. Such a program ensures balanced muscle development and provides a structured path for progression.

Furthermore, it's important to incorporate the principle of progressive overload by gradually increasing weight or repetitions over time. Before delving into the core of the training, spend 10-15 minutes warming up through dynamic stretches and light cardiovascular exercises. This not only prepares the muscles and joints for the strains of heavy lifting but also minimizes injury risks.

Recovery should never be underestimated. Muscles grow during rest, so allowing sufficient time between sessions and getting 7-9 hours of sleep nightly is crucial. Techniques like stretching and foam rolling can also aid recovery.

Nutritionally, a balanced diet rich in protein, healthy fats, and carbohydrates is essential for fueling workouts and recovery.

When you are ready, go and watch a local meet to get a feel of how the day will run, and the general atmosphere among competitors and spectators. This will let you know whether you’re ready to compete yet.

From here, moving from the gym to a competition is as easy a one, two, three. (Plus a few more steps.)

Perfect your form

You might be able to get away with half reps in the gym, where no one questions your form, but at a meet there'll be three different judges watching every lift you do. (You’ll lift nine times in total – three squats, three bench presses and three deadlifts.

For your lift to count, you must execute it perfectly. That means your squats must go below parallel (the point where your hamstrings are in line with the ground,) bench presses must be paused on your chest until the judge calls for you to press the bar back up, and your deadlift must be one smooth motion without any hitching or downward movement.

Learn the calls

On each lift, you'll have to listen to the calls from the head judge. Even if you perform the lift properly, not adhering to the calls will be classed as a failed attempt.

On squats you'll be given calls of "squat" and "rack" indicating when you can start the lift and when the judge is happy for you to re-rack the bar.

For bench, you'll be given calls of "start," "press," and "rack."

On the deadlift, it’s "start" and "down."

Get the right routine

There’s more on this later in the article.

See Also: Power Cleans For Strength And Fitness - Get Improved Conditioning And Real Strength

Be prepared for the day

In your kit bag, you’ll need:

- A singlet/wrestling suit

- Knee-length socks (required for the deadlift)

- Chalk

- Baby powder (to stop the bar scraping your thighs on the deadlift)

- A weight belt (if you use one)

- Wrist wraps (as above)

- Lifting shoes (Generally flat-soled pump-like shoes or special squat shoes are recommended.)

- A plain t-shirt

- Enough food and fluids to get you through the whole day, as contests can last up to 10 hours.

The Routine

There's no one size fits all powerlifting routine, and anything you do can work. That being said, a powerlifting routine is potentially very different to what you’re doing at the moment, and should generally be based around heavy weights, for low reps, with longer rest periods and focus on just a few basic exercises.

Former elite powerlifter and author of the strength training book “5/3/1,” Jim Wendler advises setting up for four weekly workouts - two bench press-focused sessions, one for the deadlift and one for the squat.

Day 1:

Bench Press – 5 sets of 3 to 5 reps

Close Grip Bench Press – 3 sets of 6 to 8 reps

Chin-ups – 5 sets of 8 to 10 reps

Barbell or Dumbbell Rows – 5 sets of 8 to 10 reps

Standing Military press – 3 sets of 8 to 10 reps

Day 2:

Squats or Deadlifts – 5 sets of 3 to 5 reps

Front Squats – 3 sets of 6 to 8 reps

Glute-Ham Raises – 3 sets of 6 to 8 reps

Ab Wheel Rollouts – 3 sets of 15 reps

Day 3:

Bench Press – 6 sets of 2 reps (using a weight that's 60 to 70% of your maximum)

Dips – 3 sets of 6 to 8 reps

Wide Grip Lat Pulldowns – 4 sets of 10 to 12 reps

T-Bar Rows – 4 sets of 10 to 12 reps

Barbell Curls – 3 sets of 10 to 12 reps

Day 4:

Squats or Deadlifts - 6 sets of 2 reps (using a weight that's 60 to 70% of your maximum)

Stiff-Legged Deadlifts – 3 sets of 6 to 8 reps

Lunges – 3 sets of 6 to 8 reps each leg

Weighted Sit Ups – 3 sets of 15

See Also: Dissecting the Deadlift 

Program Notes:

- Spread these four sessions over a week, resting when you need to

- Alternate when you do squats and deadlifts. In the first week do squats on day two and deadlifts on day four, then deadlifts on day two and squats on day four in the second week.

- The 60 to 70% work is designed to develop speed and explosiveness – these sets should not to difficult.

- Aim to increase your weights or your reps slightly each week. Either add 5 to 10 pounds to an exercise week on week, or add an extra rep or two each set.

- On your non-lifting days, add some cardio if you feel you need to. This isn’t essential, but you may find it helps your recovery. If you’re struggling to maintain strength however, drop these cardio sessions and just focus on your strength workouts.

- On the week before your meet, perform your first two weekly workouts, but only using 50 percent of the weights you usually would, skip days three and four and rest up, ready for the contest.

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