Maddie Below you’ll find 9 important things you NEED to know before starting powerlifting for women!
With this post, it is my goal to familiarize you with the sport of powerlifting and provide you with everything you need to know when taking your shot at this AWESOME sport.
But allow me to clarify this from the beginning; it is mostly agreed upon that a person is only considered a “powerlifter” if he or she plans on (or already is) competing in the sport. So, lots of the content below is centered around powerlifting meets and competition standards.
This post is all about powerlifting for women & everything you need to know when starting out.
*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 and powerlifting coach. It’s always best to speak with your doctor before making any changes to your diet and/or lifestyle.
A guide to starting powerlifting for women:
What we’ll cover…
- What is powerlifting?
- Why powerlifting is AWESOME
- Equipment
- Programming your workouts
- Powerlifting technique
- Nutrition
- Supplements
- Other important lifestyle factors
- Powerlifting meets & competition rules
After reading this post, don’t forget to check out…
BEST 12 Week Powerlifting Program for Complete Beginners (Simple & Effective)
8 Powerlifting Meet Must-Haves: The Ultimate Checklist for Women
Here Are the 2 Most Important Differences Between Powerlifting vs. Bodybuilding
6 of the BEST Exercises for Strength Training
Powerlifting: what is it?
Powerlifting is a strength sport that consists of three main barbell lifts: the back squat, bench press, and deadlift.
In a women’s powerlifting competition, your goal as an athlete is to lift the most amount of weight possible under certain competition standards (e.g., squatting deep enough and pausing the bar at the chest during a bench press).
There are different powerlifting federations you can compete in, and some might be more popular than others depending on your area.
Within the United States, USA Powerlifting (USAPL) and United States Powerlifting Association (USPA) are two huge federations in which many athletes compete.
Why you should powerlift
Regardless of your strength level, if powerlifting is of interest to you, I say go for it! Although, I would have at least six months of consistent training under your belt before you compete in your first meet.
Here are the main reasons why I (and so many other athletes) love the sport of powerlifting: powerlifting is a sport FULL of supportive women who want to see everybody succeed–nobody wants to see you fail.
Hitting new PRs is extremely rewarding because it lets you know that all your hard work in the gym is paying off. Plus, working on yourself and your health is a huge win on its own.
Since starting heavy weight training, I’ve become MUCH more confident in myself and what I’m able to achieve. I’m stronger than I’ve ever been, and I also believe I look the best I ever have.
Overall, it has been life-changing.
How about equipment?
As far as powerlifting for beginners female, you don’t need to worry about buying a ton of fancy equipment. I would for sure have a flat pair of shoes, as normal sneakers are not at all ideal for heavy weight training.
You need to feel grounded to the floor, and you’ll find that everyday sneakers are bouncy and unstable.
(RELATED POST: 9 of the BEST Shoes for Lifting Weights In | Amazon Favorites)
Female Powerlifting Program PDF
If you find you have limited ROM (range of motion) in your squat, meaning you can’t hit depth, you could invest in a cheap pair of squat shoes. The elevated heel allows lifters with limited ankle mobility to reach depth easier. I would also have chalk handy for deadlifts in addition to a belt. I actually trained with a cloth belt up until my first meet which worked just fine.
Just know that USAPL (I’m not sure about other federations) requires that you have a leather belt (as of this post being written–rules are subject to change) following certain criteria for the competition.
HOWEVER, do not train with your belt all the time; save it for heavy sets when you really need to brace.
How to program your workouts
A powerlifting women workout is typically going to look a bit different from the average gym bro’s workout.
(RELATED POST: 5 Crucial Aspects of Powerlifting Programming: The Ultimate Guide)
First, as a new powerlifter (assuming you don’t have a ton of experience with the competition lifts), you’ll want to establish the basic motor skills for squat, bench press, and deadlift which ultimately comes with LOTS of repetition.
With this being said, your powerlifting workouts should be primarily composed of SBD (squat, bench, deadlift) at first.
*MAKE SURE in these starting stages that you have the correct form. If you don’t, you’ll have to jump way back down the road to reestablish proper form. Save yourself time and stress by perfecting your form from the very beginning.
You should also keep rep ranges low for the competition lifts. For gaining absolute strength, it has been studied and proven that 1-5 repetitions per set are ideal for squats, bench presses, and deadlifts.
When I started powerlifting, I followed a linear progression model, and I did 3×5 (3 sets of 5) for SBD every Monday, Wednesday, and Friday. I only lifted three times a week and got super strong! Each of those days I increased the weight for each lift by five pounds.
Also, you should be taking at least two minutes of rest between SBD sets. As the weight gets heavier, your rest time may even be closer to five minutes. Eventually, you’ll have to change strategies to keep making progress, but a linear progression model should work for a few months given you don’t have much experience lifting weights.
You can also do a few accessories, but I would keep them minimal at first. I think I started out with assisted chin-ups and overhead press as my two main accessory movements.
Powerlifting technique
Again, establishing proper form is SO important for your long-term success in powerlifting. I would be writing an entire novel if I shared everything you need to know about form, so I will link a few awesome video demonstrations below.
There are a few things I can give you though: make sure you are squatting to depth; make sure you are touching the barbell to your chest during bench press; and make sure you maintain a straight lumbar spine and completely lock your knees at the top of your deadlifts.
Form video #2: Bench press
*BENCH PRESS SAFETY IS CRUCIAL. Either have a spotter present while you bench, OR bench in a squat rack and set up the safety bars to protect your neck in case you fail a set. NEVER clip the weights on the barbell during the bench press.
Nutrition
Nutrition is a huge part of a strength athlete’s success or downfall. I have a post about my diet as a competitive female powerlifter, so that may give you a good idea of how another strength athlete goes about eating.
(RELATED POST: Everything You Need to Know About My Diet as a Competitive Female Powerlifter)
However, bear in mind that everyone is different, and no one has the same exact needs as far as nutrition is concerned. Though, there are a few general principles to follow.
- EAT ENOUGH FOOD (including carbs)
- Consume 1 gram of protein per pound of bodyweight
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You can’t grow to your full potential on limited amounts of calories, so eating at maintenance calories or slightly above is recommended. Also, a good rule of thumb is to eat 1 gram of protein per pound of bodyweight daily–the amino acids in protein allow for faster muscle recovery.
Supplements
Supplements are NOT necessary to be successful in the weight room. You really don’t need to worry about them, especially if you are new to weight training. However, there are a few supplements that can help boost your gains:
Again, none of these are absolutely necessary, and it’s always a good idea to speak with your doctor before taking any new supplements. Just know that the supplements listed above have been thoroughly studied and are considered safe for most people.
Sleep & other lifestyle factors
Ah, who doesn’t love sleep? Good sleep is especially important for women into powerlifting who are looking to maximize their strength gains. Most sources suggest getting 7-9 hours of sleep every night.
Sleep is so important because it releases growth hormones into our bloodstream, allowing for muscle repair.
Another important lifestyle factor to consider is stress.
If you seem to be stressed all the time or work a stressful job, try to find ways to minimize it (I know that’s easier said than done). Having high amounts of cortisol (a stress hormone) can actually inhibit protein synthesis. Therefore, stress can be detrimental to your gains over time.
For this reason, I like taking an ashwagandha supplement, as it naturally lowers stress levels. CBD oil is a great option as well.
Women’s powerlifting competition
As women looking to compete in the sport of powerlifting, it’s always a good idea to have some knowledge of women’s powerlifting competition rules and meets in general.
Since I’ve only competed in USAPL, the rules I mention here will be specific to that federation. You can always find rule books for different federations with a quick Google search.
Attempts
You get nine total attempts on meet day–three per every discipline (squat, bench press, deadlift). Your highest weight from each lift will be added together to form your total.
If for whatever reason you fail all three attempts in one discipline (AKA bomb out), you will not receive a total, and therefore you won’t be eligible to place in the competition.
Keep in mind that your attempts will have to be turned in using KILOGRAMS. We have a fantastic kilo conversion chart for women that is free to download!
Commands
The first thing that comes to mind with competition rules is commands. For each lift, you’ll score either white lights or red lights, or both–it all depends on what the different judges see.
Just know that you need at least two white lights for it to be considered a good lift. Not all lifts need to be perfect; you technically only need one good lift for every discipline.
My first squat during my first powerlifting meet got red-lighted because I was anxious and didn’t wait for the start command. So, make sure you do some practice with commands and get familiar with them prior to competing.
I won’t go into specifics here, but you can check out this blog post to get a better idea of what you need to practice and be aware of. Also, there will most likely be a rules meeting an hour or so before your meet actually begins.
Apparel & membership cards
Another important thing to keep in mind is women’s powerlifting clothes. You need to have a singlet, a cotton t-shirt, and knee-high socks to protect your shins during the deadlift.
You’ll most likely want a belt, and MAKE SURE you bring the shoes that you usually lift in. You will have to get your equipment approved at the equipment check.
(RELATED POST: 8 Powerlifting Meet Must-Haves: The Ultimate Checklist for Women)
Weigh-ins
You should also know that you’ll have to go through weigh-ins, and the most you can wear is underwear, a bra, and socks as a female powerlifter.
During weigh-ins, you’ll turn in your openers and rack heights as well. You will FOR SURE need a membership card for the federation you will be competing in, and you may also need your photo ID.
Snacks
You can also bring some snacks for meet day, and it is highly suggested that you do. Most people like caffeine and Pedialyte or another sports drink, and as for actual food, simple carbs, potassium, and sodium-rich foods are recommended.
Do not eat super fatty or high-protein snacks during meet day. It is also best to avoid foreign foods (having stomach issues would be AWFUL).
The takeaway
Some of these aspects of powerlifting may seem complicated, so I HIGHLY suggest bringing a coach or handler to your first meet to make the whole process easier and much less stressful for you.
Here’s a quick summary of everything we discussed in this post:
powerlifting for beginners female is a growing strength sport that consists of the barbell back squat, bench press, and deadlift. Equipment (outside of meets) can be and should be, kept to a minimum as a beginner. It’s a good idea to have a flat pair of shoes, squat shoes (if necessary), chalk, and a belt.
Squats, bench presses, and deadlifts within your powerlifting workouts should be kept in low rep ranges (1-5). And if you want to compete in powerlifting, be aware of competition standards, and ALWAYS train to those standards.
You can find the extensive rulebooks specific to your federation online.
