Maddie Below is a FREE downloadable 12-week beginner powerlifting program PDF for females. This program is so simple but SO effective at the same time.
When I first got into powerlifting, I thought my workouts would be complicated and difficult. However, I soon learned that complicated workouts aren’t at all necessary or effective for beginners.
Your initial focus should be on perfecting your form through repetition–hence the fact that each workout contains all three compound lifts: the back squat, bench press, and deadlift (besides strict press replacing bench press on day two).
You can follow this powerlifting program for 8-12 weeks, or possibly even longer depending on the individual.
This post is all about an easy, yet effective powerlifting program beginners.
*Note: This post includes several Amazon affiliate links, which means I’ll receive a commission if you purchase through my link (at no extra cost to you). Please read full disclosure here. Also, I am not a doctor or dietician. I am a personal trainer. It’s always best to speak with your doctor before making any changes to your diet and/or lifestyle.
Free 12 week powerlifting program for beginners:
What we’ll cover…
After reading this post, don’t forget to check out…
5 Crucial Aspects of Powerlifting Programming: The Ultimate Guide
9 Important Things You NEED to Know When Starting Powerlifting for Women
The Barbell Back Squat: 10 Important Steps & How To MASTER It
Why you should choose this program:
1. It’s simple & easy to follow
I’m sure you can tell at first glance, that this 3 day powerlifting program is super straightforward. It follows a linear progression model, and the “big three” are always done in 3 sets of 5 reps. However, straightforward doesn’t have to equal ineffective.
As a beginner powerlifter, you don’t need a ton of volume or variation to make incredible strength gains.
When you put most of your focus on squats, bench presses, and deadlifts, you’ll really be able to solidify your form and develop the skills required to perform the lifts both efficiently and effectively.
Looking for a bit more from this powerlifting program for beginners female? Check out Total Strength–another beginner powerlifting program that offers 6 weeks of programming, and its goal is to increase total strength in “the big three.” It gives you lots of useful insight into warm-ups, nutrition, and recovery as well.
2. It’s backed by science
In terms of gaining total strength, it’s proven that keeping SBD (squat, bench, deadlift) in sets of 5 or fewer (heavy) reps is best. As a beginner, there’s no point in doing heavy singles, doubles, or triples; we keep it consistent at 5 reps. You also don’t need a ton of volume as a beginner, so 3 sets of 5 reps should be sufficient.
3. It has worked for me & many others
As I stated above, I made awesome strength gains doing a linear progression program similar to this one. I was squatting 2+ plates by the end of my first powerlifting program (however, this is not guaranteed for everyone–I have a naturally strong lower body).
I have clients who have also followed a 3×5 linear progression powerlifting workout beginners and have done so, so well! For these reasons, this is my go-to method for building a solid base of strength.
Workout Logbook & Fitness Planner
I love to keep track of my powerlifting workouts, and this adorable workout logbook by Luxe Gym is perfect for just that!
Other factors to consider…
1. Form
The one thing that hinders beginner strength gains the most is improper form. You NEED to utilize the full range of motion when performing SBD. I see so many individuals quarter squatting and benching the bar halfway to their chest. Set the ego aside–lower the weight and perform the movements properly.
It’s SO IMPORTANT that you do this from the very beginning.
Otherwise, you’ll have to go back and relearn form in the future. Save yourself time and learn (and apply) proper form starting now.
Here are some great video demonstrations:
2. Why not sumo deadlifts?
I currently deadlift with a sumo stance, but I actually started out by training conventional. I prefer to teach beginners the conventional deadlift because it targets the posterior chain (back, glutes, and hamstrings) much more than the sumo deadlift does.
Naturally, our posterior chain tends to be weaker than our anterior chain. And by training the conventional deadlift, you eliminate any posterior weaknesses that could be present.
You can always switch it up in the future, but I highly suggest starting with conventional deadlifts to strengthen your posterior chain.
3. Nutrition
Go check out my post ‘My Diet as a Female Powerlifter‘ to learn more about powerlifting nutrition.
