Here’s the BEST Powerlifting Program for the Absolute Beginner

Introduction to powerlifting

Since you're most likely new to powerlifting, here we'll discuss certain aspects of the sport and explain what it's all about. Powerlifting is a strength sport based on an individual's maximal strength in the barbell back squat, bench press, and deadlift. 

Training for powerlifting is quite different than training for other strength sports such as weightlifting, bodybuilding, strongman, and CrossFit. It is also VERY different than the way in which individuals lift weights to simply "stay in shape."

Important powerlifting terminology & formatting/ symbols

We included this section to ensure the rest of this post is fully digestible–you may or may not be familiar with some of these terms. With that said, if you're experienced in the weight room, fee free to skip over this section completely.

Reps - Short for repetitions; the number of times you complete any given exercise at once

Sets - The number of times you repeat a certain number of repetitions 

Reps & sets formatting - 3x5 = 3 sets of 5 reps, 5x4 = 5 sets of 4 reps (sets are always followed by reps)

Rest time - The amount of rest time you take between sets

Powerlifting for beginners

Here we'll discuss the differences between powerlifting for beginners vs. powerlifting for more advanced lifters.

Training styles between powerlifters of all experience levels are similar, but there are some notable differences that we'll discuss in further detail below:

Focus on "the big 3"

First, as a beginner powerlifter, you'll want to put almost ALL of your focus on the barbell back squat, bench press, and deadlift (AKA "big 3"). You'll do very minimal accessory exercises. 

You want to put all your effort into squat, bench press, and deadlift because it gives you the chance to perfect form AND develop the motor skills required for all three lifts; repetition is key. 

Form is an extremely important aspect of powerlifting. You'll want to have solid form so that you minimize your chances of injury when going heavy.

In addition, correct technique is important because if you ever want to compete someday, you NEED to be able to lift to competition standards. 

This includes squatting to depth, touching the barbell to your chest during the bench press, and locking your knees when you deadlift.

That being said, never be afraid to ask a friend or (even better) a personal trainer for form critique. 

Low volume... why?

Second, training is different for beginners than it is for more advanced lifters because you, as a beginner, don't need nearly as much volume to make incredible strength gains.

Volume is defined as the total amount of work you do in any given exercise. For example, a 3x5 (15 total reps) is less volume than a 3x8 (24 total reps). 

You won't need high volume because as a newbie, adaptations will occur quickly and almost effortlessly (newbie gains period). Less is more during this stage.

With less volume comes less training days. You only need to lift 3x a week when following a beginner powerlifting program.

The best part is, you can expect to be hitting personal records every week for a few months. Enjoy it while it lasts! 

Reps & sets?

You'll observe most gym-goers doing 3-4 sets of 8-12 reps for most exercises. However, this is NOT optimal for powerlifting. Here's why:

Studies show that lower rep ranges accompanied by heavier weight is ideal for making strength gains.

This is not to say you'll never venture over six reps per set as a powerlifter (I certainly do)–but regardless, these rep ranges are a good thing to keep in the back of your head. 

Know that as a beginner, you'll most likely do ALL of your squat, bench, and deadlift sets in six or less reps. HOWEVER, if you have accessory exercises, they'll be in the hypertrophy range of eight to twelve reps.

All about accessories

Speaking of accessories, accessory exercises are movements that are meant to INDIRECTLY increase strength in your squat, bench press, and deadlift. 

As a beginner, you'll want to use accessories to address any muscle imbalances you may have. 

For example, if you notice your left arm lags while you bench press, you'll want to do single arm exercises to even out that imbalance (the lying DB press is a good example).

Or, you may notice one leg is weaker than the other when you squat. Use Bulgarian split squats, walking lunges, or single leg leg press to address that weakness. 

Overall, you should be strategic with your accessory exercises. To give you an example, you don't need to be doing tons of bicep curls when just starting powerlifting. It would be a waste of your time.

What about equipment?

You do NOT need a bunch of fancy gear as a beginner. In fact, it's better to avoid equipment so that you can build a solid base of strength without it.

The only two things I would consider purchasing are chalk and a leather lifting belt. Save the belt for when you do heavy sets; it's not necessary during light and warm-up sets. 

A common misconception is that lifting belts are meant to keep our backs straight when we lift. This is false; our backs can definitely become rounded when using a belt.

Instead, a belt is meant to help you brace. Think about breathing into your stomach and pushing your core muscles against the tightness of the belt. 

This powerlifting program for strength is very similar to the one I did when I first started powerlifting. And now, just 2.5 years later, I'm a USA Powerlifting national champ!

We know you'll love it!