9 Insanely Important Powerlifting Tips for Women

1. Master proper technique

Mastering proper technique is crucial for powerlifting success. Here are key tips to help you refine your form:

• Squat: Maintain a tight core, push your knees out, and squat to powerlifting depth (hip crease below knee). Keep your chest up and drive through your heels to stand up.

RELATED POST: The Barbell Back Squat: 10 Important Steps & How to MASTER It

• Bench Press: Position your feet flat, retract your shoulder blades, and maintain a stable arch in your lower back. Lower the bar to touch your chest, then press it back up explosively.

RELATED POST: 10 Important Steps to MASTER the Barbell Bench Press

• Deadlift: Start with your hips low, grip the bar just outside your legs (for a conventional deadlift), and maintain a neutral spine. Drive through your heels, engage your glutes, and lift the weight using your entire body.
• Practice with light weights: Begin with lighter weights to focus on technique and gradually increase the load as your form and strength improves.
• Seek feedback: Record your lifts and ask experienced lifters or coaches for feedback on your technique. Consider working with a powerlifting coach to receive personalized guidance.

Remember, mastering technique takes time and patience. Continuously refine your form, address weak points, and prioritize safety. Proper technique not only helps prevent injuries but also allows you to maximize your strength and performance on the platform.

2. Progressive overload

In powerlifting, progressive overload refers to the systematic and gradual increase in training stimuli to continually challenge and push the limits of strength. It involves progressively increasing the intensity, volume, or difficulty of the lifts performed.

This can be achieved by adding weight to the bar, performing more reps or sets, reducing rest periods, or using advanced training techniques. By consistently applying progressive overload, powerlifters can stimulate further adaptations in the muscles, nervous system, and connective tissues, leading to increased strength and improved performance.

It is a fundamental principle in powerlifting training to ensure continued progress and break through plateaus. However, proper technique, safety, and recovery should always be prioritized when implementing progressive overload strategies.

3. Prioritize "the big 3"

The squat, bench press, and deadlift are prioritized in powerlifting because they form the three primary powerlifting competition lifts. These lifts are chosen for their ability to target and develop overall strength, power, and muscle mass in key muscle groups.

The squat primarily targets the lower body, including the quadriceps, hamstrings, and glutes. However, it does take full body strength to complete a barbell back squat. The bench press focuses on upper body strength, particularly the chest, shoulders, and triceps–bench press strength can be optimized by using leg drive. The deadlift engages the entire body, emphasizing the posterior chain muscles, including the back, hips, and hamstrings.

Prioritizing these lifts allows powerlifters to develop a solid foundation of strength and excel in the three main lifts performed in powerlifting competitions. 

4. Plan your training

Following a powerlifting program allows you to structure your workouts strategically, ensuring that you address different aspects of strength development and avoid overtraining.

It also enables you to track progress, set goals, and monitor your performance over time. A well-planned training program also helps you periodize your training, incorporating phases of higher volume, intensity, and recovery to optimize strength gains.

In addition, planning allows for proper peaking and tapering leading up to competitions, ensuring that you reach your peak performance at the right time.

5. Warm-up properly & prioritize mobility work

Warming up properly and prioritizing mobility work are essential in powerlifting for several reasons. The first huge benefit is that a thorough warm-up routine increases blood flow to the muscles, raises core body temperature, and prepares the body for the demands of heavy lifting. This helps to improve performance, prevent injuries, and enhance overall lifting mechanics.

Also, prioritizing mobility work helps to improve joint range of motion and flexibility. Adequate mobility allows for proper technique execution, reduces the risk of injuries, and enables optimal positioning during lifts. It also enhances muscle activation and recruitment, leading to more effective and efficient movement patterns.

Additionally, incorporating mobility work and warm-up exercises specific to powerlifting movements can help identify any limitations or imbalances in mobility or stability. By addressing these issues, powerlifters can improve their overall lifting mechanics and performance.

6. Focus on recovery

Muscle recovery is of utmost importance in powerlifting for several reasons. Intense strength training sessions cause micro-trauma to the muscle fibers, leading to muscle breakdown. Adequate recovery time allows for the repair and growth of these muscle fibers, leading to increased strength and performance over time.

Next, proper muscle recovery helps prevent overtraining and burnout. Powerlifting involves heavy loads and high-intensity training, which can put significant stress on the muscles, joints, and central nervous system. Insufficient recovery can lead to decreased performance, increased risk of injuries, and hindered progress.

Moreover, muscle recovery plays a vital role in managing inflammation and reducing muscle soreness. Adequate rest, proper nutrition, hydration, and quality sleep are all crucial elements of the recovery process. Active recovery techniques such as foam rolling, stretching, and light aerobic exercise can also aid in promoting blood circulation and reducing muscle stiffness.

By prioritizing muscle recovery, powerlifters allow their bodies to adapt to the training stimulus, optimize strength gains, prevent injuries, and maintain long-term progress in the sport.

7. Track your progress

Tracking your progress in powerlifting provides a tangible record of your lifts, allowing you to see your improvement over time. By tracking metrics such as your one-rep max (1RM), rep ranges, and volume, you can monitor your progress and set specific goals to strive for.

It also helps identify patterns and trends in your training. You can identify which training methods, programs, or techniques are most effective for you and make informed decisions about your training approach.

Additionally, tracking your progress allows you to assess and adjust your training program as needed. If you notice stagnation or plateauing in your lifts, you can analyze your training log to identify potential areas for improvement or modify your training variables.

Lastly, tracking progress provides motivation and a sense of accomplishment. Seeing the numbers increase or reaching new personal records can be highly rewarding and encourage you to stay consistent and dedicated to your training.

8. Engage in assistance exercises

In powerlifting, assistance exercises help address weaknesses and imbalances in specific muscle groups or movement patterns. Powerlifting focuses on the three main lifts (squat, bench press, deadlift), but assistance exercises target individual muscle groups to strengthen them and improve overall performance. For example, including exercises like Romanian deadlifts or glute bridges can enhance hip and posterior chain strength, benefiting the deadlift.

Secondly, assistance exercises allow for variation, and variation is essential for continued progress and preventing plateaus. By incorporating exercises such as lunges, pull-ups, or overhead presses, you challenge the muscles from different angles and develop overall strength and stability, which can translate into improved performance in the main lifts.

In addition, assistance exercises provide opportunities for hypertrophy, or muscle growth, which is beneficial for powerlifters. Increasing muscle mass in specific areas, such as the upper back or triceps, can contribute to improved stability and strength in the main lifts.

9. Participate in powerlifting meets

Powerlifting meets provide a competitive environment that pushes lifters to perform at their best. The adrenaline and energy of the competition can lead to increased focus and motivation, resulting in higher levels of performance. Powerlifters often achieve personal records and surpass their training accomplishments during meets.

They also offer a platform for powerlifters to gauge their progress and compare themselves against other lifters. It provides an opportunity to assess one's strength and skill level in a standardized setting. Competing against others can inspire further improvement and provide valuable insights into areas for growth.

Participating in meets also fosters a sense of community and camaraderie among powerlifters. It allows lifters to connect with like-minded individuals, share experiences, and learn from one another. The supportive atmosphere of meets encourages lifters to push their limits and celebrate each other's achievements.

Overall, participating in powerlifting meets offers a range of benefits, including increased motivation, benchmarking progress, community engagement, and the opportunity to set records. It is a valuable experience that contributes to personal growth and development as a powerlifter.

The takeaway

Learn how to start powerlifting female with these essential tips. Master proper technique, prioritize progressive overload, and plan your training effectively. Warm up properly and prioritize mobility work to enhance performance and prevent injuries. Track your progress, seek feedback, and engage in assistance exercises to address weaknesses. Participate in powerlifting meets to experience the competitive environment and gauge your progress. Prioritize muscle recovery for optimal gains and injury prevention.