Is Powerlifting Good For Beginners and People New to The Gym?
Everyone benefits from being active. Exercise is one of the best preventative steps to help manage your health, both physically and mentally. However, with all the options that people have access to, for people new to the gym and weight training, knowing where to start can be a difficult task.
Over the past decade, powerlifting has become increasingly popular. With social media such as TikTok and Instagram shining an increasingly bright spotlight on the sport, what was once a niche form of training reserved for the misfits of the gym has made its way into the mainstream.
However, the nature of powerlifting on social media can make it seem extremely intimidating to get involved in. After all, the way it is represented is genetic freaks of nature screaming and lifting insanely heavy weights. While fascinating to watch, if you've potentially never even touched a barbell in your life, it may seem impossible to be something that you could get into.
This couldn't be further from the truth - it is my honest belief that powerlifting is one of the best starting points for new people to get into strength training, and if learnt in the correct environment, is completely safe.
What is Powerlifting and how can it benefit me as a beginner to the gym
So what is powerlifting? It's a form of strength training that involves three main lifts: squat, bench press, and deadlift. The goal of powerlifting is to increase your maximum strength in the lifts. The choice of lifts is to cover 3 of the main human movement patterns, a squat, hip hinge (deadlift) and press (bench press). Therefore while the focus is on these three lifts, they carry over really well to full body functional strength.
But it's not just about lifting heavy weights - powerlifting also focuses on technique, form, and mental toughness. One of the biggest benefits of powerlifting is that it can help improve overall physical strength and endurance. Plus, it can also increase bone density and reduce the risk of injury. And let's not forget the mental benefits - powerlifting can boost confidence, discipline, and self-esteem.
The Best Beginner Powerlifting Program
The Strength Block App has the best plan to teach you how to start powerlifting. The Beginner Powerlifter Blueprint can take you from a brand new lifter to an intermediate powerlifter through the expert program design by Damien’s 10+ years coaching new powerlifters to record holders.
Is Body Building Better than Powerlifting For New Lifters?
I must admit, I have a slight bias when it comes to the bodybuilding vs. powerlifting debate. For beginners, I believe both are viable starting points as most beginners require the same thing - to build muscle and strength. However, I personally that powerlifting is better for long-term success, as it lends itself better to trackable progress.
In bodybuilding, the focus is on isolation exercises with higher reps and one or two compound lifts thrown in. These are great for muscle hypertrophy (growth) but can become time-consuming because of the number of sets and exercises you need to do. Powerlifting focuses on having a few core lifts that you can measure your strength against as these are more efficient and effective in terms of building strength, size, and power.
A good beginner powerlifting plan will have enough volume (amount of exercise reps and sets) to build muscle but also lends itself to increasing the amount of weight used in these exercises. This means that you have a more tangible goal to track - the amount of weight you have used. This focus on performance goals helps most people stay focussed long term on their goals as they attempt to consistently beat their previous performance.
Bodybuilding on the other hand is mainly focused on aesthetic goals - how good you look. While I can appreciate everyone wants to improve their physical appearance, the length of time required to see progress can be much longer than powerlifting. This lack of progress can often mean that it is much more difficult to stay motivated long-term. In addition to this, this change is subjective, so tracking progress can be a challenge, with many turning to extreme diet solutions (cutting and bulking) to change their scale weight and create a tangible metric to track.
So to answer the question - is bodybuilding better than powerlifting for new lifters? It ultimately comes down to personal preference. But keep in mind that while both forms of lifting can provide great results, powerlifting may be a better starting point if your main goal is to build strength and power. I also think from a mental health perspective, powerlifting avoids many of the pitfalls, such as body dysmorphia and disordered eating, that bodybuilding culture lends itself to.
Tips for getting started in Powerlifting
If you’re looking to get started in powerlifting, here are some important tips to keep in mind:
Start with lighter weights and work your way up. This will help you develop proper form and technique which is critical for safety and performance. You're better off starting light and leaving yourself room to progress over the next few weeks.
Find a reputable coach or program that can help you learn the fundamentals of powerlifting and provide guidance.
Focus on progression - each session should have a specific goal, whether it’s adding more weight or increasing the number of reps.
Don't neglect recovery - make sure you prioritize rest and nutrition to maximize the benefits of your training. When it comes to strength training and powerlifting, training more often does not equal better results. Growth happens while you rest.
Finally, always remember to have fun. Working out should enhance your lifestyle, not inhibit it. It should be something you look forward to doing.
Different kinds of exercises Involved in Powerlifting
Powerlifting exercises usually focus on the three main powerlifts: the squat, bench press, and deadlift. However, there are a number of accessory exercises that can be included to support these movements as well as target specific muscle groups. Some of the most common accessory exercises used in powerlifting include:
Squats - variations such as front squats, box squats and pause squats
Bench press - variations such as incline bench, close grip bench and floor presses
Deadlifts - variations such as trap bar deadlifts, sumo deadlifts and deficit deadlifts
Overhead press - variation such as standing overhead press or seated military press
Pull-ups and chin-ups
Rows - variations such as seated cable rows, bent over rows and chest supported rows
Dips
Farmers carry
Abdominal exercises - variations such as planks, crunches and hanging leg raises.
Powerlifting often gets pigeonholed into the idea of not having enough variety due to its focus on squatting, benching and deadlifting. This couldn't be further from the truth! While it is true that isolation exercises and machines play less of a role in powerlifting, they still do have their place. There are multiple paths to getting stronger, and a knowledgeable coach or personal trainer can tailor powerlifting-style training to not only get you the results you're after but ensure that you have a great time doing it.
What kind of equipment do I need to get started with powerlifting?
One of the great aspects of getting into powerlifting is the minimal amount of equipment you need to get started. This is particularly perfect for anyone thinking of starting their own home or garage gym. There are three main pieces of equipment you'll need to get started.
A barbell and weight plates - don't go cheap on the barbell, a decent barbell will last you for decades, whereas a cheap barbell will need to be replaced as you get stronger. Buy once, cry once.
A squat rack - ideally with safety bars and a chin-up bar for added exercise variety
A bench - not a full bench press, just a bench that you can move into the squat rack.
One of the beauties of powerlifting is its accessibility, you'll be hard-pressed to find a gym without the main equipment to start your powerlifting journey. No matter how advanced you get, these will still be your bread and butter even in your advanced years.
But while most commercial gyms will have the gear required for powerlifting, they often don't have enough to service their member base. It's not unusual for a gym with 100s of members to only have a couple of squat racks and bench presses. Nothing is worse than losing the groove of your workout because you're going to have to wait for the equipment you need.
This is exactly why we opened Strength Block because quite frankly, commercial gyms generally suck. Because powerlifting training relies heavily on a set amount of equipment, mainly bars, benches and squat racks, we skipped all the "filler" equipment that many commercial gyms have. While Strength Block is small in comparison to our commercial contemporaries, when it comes to the equipment that matters we often match gyms 3 times our size. Add a limited membership in the mix and you have a gym where you'll never have to wait for equipment - worst comes to work, you're just going to have to work with another member, but because we curate our community you're both sure to be on the same page!
Find out more about our beginner powerlifting services here
Common mistakes new lifters make and how to avoid them
Like any skill, powerlifting takes time to develop and refine. It can be easy for new lifters to make mistakes that impede their progress or even cause injury. Here are some of the most common mistakes new lifters make and how to avoid them:
Overloading - When starting out, it's best to start with a manageable weight and gradually increase the load over time. Don't rush into lifting heavy weights before you're prepared for it.
Incorrect form - Proper form is critical to prevent injuries and ensure that you get the full benefit of the movement. Make sure to watch videos or take lessons from a qualified coach until your form is perfect.
Focusing too much on one lift - If you focus too much on one particular lift, the muscles used for other lifts may start to lag behind. To prevent this from happening, make sure that your program covers all of the main lifts and accessories in a balanced way.
Not taking rest days - Rest days are important for recovery and muscle growth. Make sure to take at least one rest day per week so your muscles can repair themselves.
Neglecting mobility - Flexibility is an important part of powerlifting and should not be neglected. Take time each session to stretch out any tight spots before you start lifting heavy weights.
These are just some of the mistakes new lifters make when starting out with powerlifting, but following these steps should help you to stay safe, progress quickly and get the most out of your powerlifting journey. Good luck!
Strength Block - Beginner-Friendly Auckland Powerlifting Gym
If you’re looking for a beginner-friendly powerlifting gym in Auckland, Strength Block is the perfect place to start. With an extensive range of equipment and limited membership numbers, our gym ensures that members can always access the gear they need without having to wait or compete with others. We also provide coaching services to help new lifters learn proper form and technique as well as advice on how to avoid common mistakes made by beginners. If you would like more information about what we offer at Strength Block, please don't hesitate to get in touch! We are happy to answer any questions you may have and discuss your individual needs