Monday, January 25, 2021
  • Home
  • Deals
  • Advertising
  • Contact Us
Bodybuilding, Fitness, CrossFit, Strongman and Powerlifting
  • Mr. OlympiaHOT
  • Workouts
    • All
    • Arms
    • Back
    • Cardio
    • Chest
    • Core
    • Legs
    • Workout Plans
    How to Avoid Hip Pain

    13 Ways to Avoid Hip Pain in The Gym

    Calisthenics Training

    Calisthenics Training: A Beginner’s Guide

    Metcon Exercises and Workouts:

    Fun and Effective Metcon Exercises and Workouts for Big Guys

  • Nutrition
    • All
    • Essential Nutrients
    • Nutrition Tips
    Ronnie Coleman

    What Did Ronnie Coleman Eat in His Prime?

    Healthiest Ways To Eat Eggs

    Eggcellent Nutrition Tips: Healthiest Ways To Eat Eggs

    Break Through Keto Plateau

    How To Break Through Keto Plateau and Achieve New Fat Loss

  • Training
  • Exercises
    • All
    • Arms
    • Back
    • Chest
    • Core
    • Legs and Glutes
    • Shoulders
    Bent-Over Two-Arm Dumbbell Row Guide and Videos

    Bent-Over Two-Arm Dumbbell Row Guide and Videos

    Kroc Rows Vs Pendlay Rows

    Kroc Rows Vs. Pendlay Rows – Which One Is Best?

    Dumbbell Lying Pronation

    Dumbbell Lying Pronation Exercise Guide and Videos

    Side Delt Exercises

    Best Side Delt Exercises for Broader, More Powerful Shoulders

    Dumbbell Lying Rear Lateral Raise

    Dumbbell Lying Rear Lateral Raise Exercise Guide and Videos

    Long Head Triceps Exercises

    The Best Long Head Triceps Exercises for Thicker, Stronger Arms

    Dumbbell Lying Triceps Extension

    How To Do The Dumbbell Lying Triceps Extension

    Box Jump Exercise Guide

    Box Jump Exercise Guide – Muscles Worked, How-to, Tips, and Variations

    Dumbbell Iron Cross Exercise

    Dumbbell Iron Cross Exercise Guide and Videos

  • Food FactsTrending
  • News
    • Deals
    • Videos
    • Bodybuilding
    • CrossFit
    • Powerlifting
    • Strongman
    • MMA
  • Reviews
    • All
    • Lifting Gear & Accessories
    • Supplements
    Pre Workouts Without Creatine

    12 Best Pre-Workouts Without Creatine For 2021

    Powerlifting Singlet

    Powerlifting Singlets: All You Need To Know (Reviewed)

    Best Workout Shoes

    16 Best Workout Shoes For Better Performance in 2021

    Trending Tags

    • Ample
    • pre-workout
    • Meal Replacement
    • Pre-Kaged
No Result
View All Result
Fitness Volt: Bodybuilding, Fitness, CrossFit, Strongman and Powerlifting
  • Mr. OlympiaHOT
  • Workouts
    • All
    • Arms
    • Back
    • Cardio
    • Chest
    • Core
    • Legs
    • Workout Plans
    How to Avoid Hip Pain

    13 Ways to Avoid Hip Pain in The Gym

    Calisthenics Training

    Calisthenics Training: A Beginner’s Guide

    Metcon Exercises and Workouts:

    Fun and Effective Metcon Exercises and Workouts for Big Guys

  • Nutrition
    • All
    • Essential Nutrients
    • Nutrition Tips
    Ronnie Coleman

    What Did Ronnie Coleman Eat in His Prime?

    Healthiest Ways To Eat Eggs

    Eggcellent Nutrition Tips: Healthiest Ways To Eat Eggs

    Break Through Keto Plateau

    How To Break Through Keto Plateau and Achieve New Fat Loss

  • Training
  • Exercises
    • All
    • Arms
    • Back
    • Chest
    • Core
    • Legs and Glutes
    • Shoulders
    Bent-Over Two-Arm Dumbbell Row Guide and Videos

    Bent-Over Two-Arm Dumbbell Row Guide and Videos

    Kroc Rows Vs Pendlay Rows

    Kroc Rows Vs. Pendlay Rows – Which One Is Best?

    Dumbbell Lying Pronation

    Dumbbell Lying Pronation Exercise Guide and Videos

    Side Delt Exercises

    Best Side Delt Exercises for Broader, More Powerful Shoulders

    Dumbbell Lying Rear Lateral Raise

    Dumbbell Lying Rear Lateral Raise Exercise Guide and Videos

    Long Head Triceps Exercises

    The Best Long Head Triceps Exercises for Thicker, Stronger Arms

    Dumbbell Lying Triceps Extension

    How To Do The Dumbbell Lying Triceps Extension

    Box Jump Exercise Guide

    Box Jump Exercise Guide – Muscles Worked, How-to, Tips, and Variations

    Dumbbell Iron Cross Exercise

    Dumbbell Iron Cross Exercise Guide and Videos

  • Food FactsTrending
  • News
    • Deals
    • Videos
    • Bodybuilding
    • CrossFit
    • Powerlifting
    • Strongman
    • MMA
  • Reviews
    • All
    • Lifting Gear & Accessories
    • Supplements
    Pre Workouts Without Creatine

    12 Best Pre-Workouts Without Creatine For 2021

    Powerlifting Singlet

    Powerlifting Singlets: All You Need To Know (Reviewed)

    Best Workout Shoes

    16 Best Workout Shoes For Better Performance in 2021

    Trending Tags

    • Ample
    • pre-workout
    • Meal Replacement
    • Pre-Kaged
No Result
View All Result
Bodybuilding, Fitness, CrossFit, Strongman and Powerlifting
No Result
View All Result
Home Powerlifting

Women’s Powerlifting: What You Need to Know to Get Started

Eight Steps To Help You Prepare For Your First-Ever Powerlifting Comp!

Chris Stone, PTbyChris Stone, PT
December 15, 2020
Fact Checked
How Start Powerlifting Woman

How Start Powerlifting Woman

  • 2shares
  • Facebook
  • Twitter
  • Reddit
  • Flipboard
  • LinkedIn
  • WhatsApp
  • Telegram
  • Messenger

Long gone are the days where strength training and sport was male-dominated. In fact, it’s thought that the number of women participating in powerlifting has more than doubled since 2015!

Although the idea of starting powerlifting may be a little daunting, growing in strength and confidence is highly rewarding.

To help you make the best start possible, this article will highlight eight steps that you should consider to familiarize yourself with the sport and best prepare you for entering a powerlifting competition.

Table of Contents Show
  • The Eight Steps To Powerlifting
    • 1) Understand The Sport Of Powerlifting
    • 2) Experience A Powerlifting Meet
    • 3) Hire A Coach
    • 4) Use A Powerlifting Program
    • 5) Schedule Your Training In
    • 6) Learn How To Lift
    • 7) Set Powerlifting Goals
    • 8) Enter A Powerlifting Competition
  • Final Word

The Eight Steps To Powerlifting

The following eight steps will ensure that you understand the demands of powerlifting before embarking on your quest to become the strongest woman in your weight class.

1) Understand The Sport Of Powerlifting

Before you begin your training, it’s crucial that you understand powerlifting, the rules, and how competitions work.

Powerlifting

Doing so will lay the groundwork for entering a powerlifting competition as you will have a better idea of what to expect when it comes around.

If you are programming your own training, failing to understand the demands of the sport may cause you to train in a sub-optimal manner.

Powerlifting is a sport that assesses your maximal strength through three different lifts – the deadlift, squat, and bench press.

During meets, you will be given three attempts with each movement to lift as much weight as possible. Your best lifts will be recorded and tallied.

For example, let’s say that you lift 160lbs for the deadlift, 130lbs for the squat, and 90lbs for the bench, your accumulative total will be 330lbs. 

The athlete who has lifted the most accumulated weight will be crowned the champion.

There are a number of other factors that you must know about powerlifting. Powerlifting is a weight classified sport. This means that you will be placed in a group depending on your body weight.

This is done to even the playing field, otherwise heavier lifters would have a substantial advantage over lighter lifters (1).

There are also many different powerlifting federations all of which have their own set of rules and regulations regarding competitions, attire, drug testing, and weigh-ins.

If you want to perform competently and avoid being disqualified from competitions, you must familiarize yourself with the rules of your chosen powerlifting federation.

If you don’t know which federation to chose, check out choosing a Powerlifting Federation.

2) Experience A Powerlifting Meet

Once you have begun to grasp the sport of powerlifting and how competitions work, go and see it for yourself.

Powerlifter Amanda Lawrence
Amanda Lawrence

There are thousands of powerlifting meets hosted around the world each year. It’s likely that you don’t need to do a great amount of research or travel far to find one.

While it’s all fine and well reading about powerlifting competitions and how they work, however, attending a meet will give you a better feel for it.

By familiarizing yourself with the ins and outs of a powerlifting competition, you will certainly feel a lot more comfortable and confident when you eventually do compete.

Furthermore, you may find that attending a meet will significantly increase your motivation. It is absolutely inspiring to see athletes lift heavy weight and set new records.

Lastly, it will give you an opportunity to chat with other women within the sport and ask them any questions that you may have about their training and preparation for the competition.

Also check 6 methods to help you cut weight for powerlifting events.

3) Hire A Coach

If you are an absolute beginner to strength training, it is highly recommended that you hire a coach, preferably one with experience in powerlifting.

Doing so will ensure that you learn the correct techniques with all strength training exercises.

Research suggests that poor technique is the number one cause of injury during strength training (2). Therefore, if you aspire to get strong while remaining injury-free, your technique must be good.

This training program that you are given should be a progressive plan that will allow you to significantly enhance strength across the board and also increase your competence with the powerlifts.

Additionally, having a coach can certainly help with accountability, motivation, and support.

With so many coaches to choose from, it can be difficult to know where to begin. The first thing to do is to consider what it is you are looking for from a coach.

As mentioned, you should look to find a coach who is well-versed in powerlifting, that should go without saying.

Beyond that, you may need to consider your budget and select the service that works best for you.

Some lifters prefer to have multiple one-to-one sessions per week while others prefer less frequent sessions.

If you already have experience with strength training, online training may be a worthwhile option. Typically, online is more cost-effective than one-to-one training and involves a greater degree of independence.

4) Use A Powerlifting Program

There is no doubt that hiring a coach can be expensive and, therefore, this may not be possible for some.

However, if this is the case, fear not. There are an array of high-quality beginner powerlifting programs that you can find online.

The 5/3/1 by Jim Wendler, GreySkull LP program, GZCLP program, nSuns LP program, and Madcow 5×5, are all excellent examples of beginner powerlifting programs. 

These beginner-friendly programs have all been designed to help you make the best progress possible and allow you to substantially increase the weight lifted for the deadlift, squat, and bench press.

Also a must read 12 strength training programs.

5) Schedule Your Training In 

The physical training that you partake in prior to competition will ultimately determine how much weight you lift on the day.

Powerlifting Bench Press

If you want to be competitive as a powerlifter, you have to be fully committed to your training. Missing sessions or being inconsistent is not an option.

A useful way to look at your training is to view it as an appointment. Schedule your gym sessions in your diary or weekly planner like you would a dentist or doctor’s appointment.

While you may feel very motivated at the moment, there may be times where your enthusiasm starts to waver. This is totally normal – every lifter experiences this. 

However, this method may help with your adherence and consistency which will keep you on track, even on the days where you don’t feel like training.

6) Learn How To Lift

Once you have done these things, it’s time to knuckle down and work hard. Initially, the focus of your training should be on learning the three powerlifts – the deadlift, squat, and bench press.

Some people pick up the techniques of these lifts fairly quickly while others may need longer to get to grips with them.

If possible, have a coach or someone with powerlifting knowledge teach you the techniques. This way you can be assured that your movement and technique is safe and effective.

The other thing to consider is that powerlifting federations have particular rules relating to the deadlift, squat, and bench press.

Therefore, it’s worthwhile having a coach check your technique to ensure that it fits the criteria and will pass when it comes to a powerlifting meet.

7) Set Powerlifting Goals

Once you have the technique down, you can then begin to plan for your first ever powerlifting competition.

Powerlifter Jessica Buettner at the IPF Classic Worlds in Sweden
Powerlifter Jessica Buettner at the IPF Classic Worlds in Sweden

This involves assessing your strength and then determining goal weights for the deadlift, squat, and bench press.

It’s important to become familiar with one-rep max testing. As the name suggests, this involves performing one rep with as much weight on the bar as possible.

This is often seen as the gold-standard of strength testing and is, therefore, something that powerlifters should use frequently (3). 

Your results from your one-rep max tests can be used to calculate the appropriate amount of weight to use in your training program.

Furthermore, strength tests can also give you a rough idea of your goal weight for each lift.

Once again, this is best done under the supervision of a coach who will ensure that goal weights are realistic and actually attainable.

8) Enter A Powerlifting Competition

Once you have determined goal weights, you can then look to sign up for your first ever powerlifting competition!

Lya Bavoil
Lya Bavoil

When choosing an event, there are two things to consider.

Firstly, if possible, look for a local beginners powerlifting event. These events tend to be much more relaxed than large competition meets.

Entering these competitions will give you a taste of what it’s like to participate in a powerlifting competition without causing you to feel overwhelmed or stressed.

Having participated in a competition like this, you may then feel more prepared to sign up for a more competitive and advanced event.

Secondly, you need to consider the time until the event. There is no point signing up for a competition that is only a couple of weeks away as this does not give you enough time to train.

Ideally, look for an event that is anywhere between eight and twelve weeks away. This is a more appropriate timeframe as it will give you enough time to reach your goal weight for the deadlift, squat, and bench.

Final Word

Powerlifting is not just for men. There are thousands of incredible women who are building insane strength and competing at the highest levels.

While the thought of powerlifting may be a little overwhelming, following the eight steps outlined in this article will help to guide you through to your first ever competition.

References:

1- Ten Hoor, Gill A.; Plasqui, Guy; Schols, Annemie M. W. J.; Kok, Gerjo (2018-03-01). “A Benefit of Being Heavier Is Being Strong: a Cross-Sectional Study in Young Adults”. Sports Medicine – Open. 4. doi:10.1186/s40798-018-0125-4. ISSN 2199-1170. PMC 5833324. PMID 29492711. [source]

2- Saragiotto, Bruno T.; Di Pierro, Carla; Lopes, Alexandre D. (2014). “Risk factors and injury prevention in elite athletes: a descriptive study of the opinions of physical therapists, doctors and trainers”. Brazilian Journal of Physical Therapy. 18 (2): 137–143. doi:10.1590/S1413-35552012005000147. ISSN 1413-3555. PMC 4183252. PMID 24845023. [source]

3- Seo, Dong-il; Kim, Eonho; Fahs, Christopher A.; Rossow, Lindy; Young, Kaelin; Ferguson, Steven L.; Thiebaud, Robert; Sherk, Vanessa D.; Loenneke, Jeremy P.; Kim, Daeyeol; Lee, Man-ki (2012-06-01). “Reliability of the One-Repetition Maximum Test Based on Muscle Group and Gender”. Journal of Sports Science & Medicine. 11 (2): 221–225. ISSN 1303-2968. PMC 3737872. PMID 24149193. [source]

For the latest news and updates please follow us on Instagram, Facebook and Twitter.
  • 2shares
  • Facebook
  • Twitter
  • Reddit
  • Flipboard
  • LinkedIn
  • WhatsApp
  • Telegram
  • Messenger

Join our list

Subscribe to our mailing list and get interesting stuff and updates to your email inbox.

Thank you for subscribing.

Something went wrong.

We respect your privacy and take protecting it seriously

Categories: OP-ED Powerlifting Powerlifting Program Programs
Tags: OP-EDpowerliftingWomen Powerlifting
Previous Post

WATCH: Tia-Clair Toomey To Train in South Korea With Australian Women’s Bobsled Team

Next Post

Joseph Baena Channels Dad, Arnold Schwarzenegger, With Classic Bodybuilding Poses

Chris Stone, PT

Chris Stone, PT

Chris Stone is a Personal Trainer and Fitness Writer who lives in Edinburgh, Scotland. After studying Sport Science at University, Chris established his own Personal Training business where he works with individuals aspiring to improve their mental health through physical activity. In addition, Chris also enjoys writing on a range of health & fitness topics including strength training, plyometrics, and speed & agility training.

Related Posts

Julius Maddox 1
Powerlifting

Julius Maddox Does 750lb Bench Press With Ease, Looks Superhuman

Larry Wheels Deadlift PR
Powerlifting

Larry Wheels Hits All-Time Personal Record With Earth Shattering 855lb Deadlift Triple, Gets Injured

Joe Stockinger
Powerlifting

90-yo Powerlifter Joe Stockinger Inspires With 405lb Deadlift Triple, 225lb Squat For Five

Heather Connor 1
Powerlifting

Powerlifter Heather Connor Scores Unofficial American Record With 145kg Squat

Larry Wheels 3
Strongman

Larry Wheels Arm Wrestles Hafthor Bjornsson, Does Strongman Training

Powerlifters To Follow
Powerlifting

Top 21 Powerlifters to Follow on Instagram

Leave a Reply Cancel reply

Your email address will not be published. Required fields are marked *

  • Trending
  • Comments
  • Latest
Larry Wheels Deadlift PR

Larry Wheels Hits All-Time Personal Record With Earth Shattering 855lb Deadlift Triple, Gets Injured

Ronnie Coleman

What Did Ronnie Coleman Eat in His Prime?

Blessing Awodibu

Blessing Awodibu Is A Shredded 287lb As He Begins Prep For Pro Debut

Laura Bass

Former Bodybuilder Laura Bass Dies at 49

Ben Chow Luke Sandoe

Ben Chow, Fouad Abiad Respond To New Details of Luke Sandoe’s Death

The Rock

Dwayne ‘The Rock’ Johnson Reveals Current Workout Routine

Jessica Fithen

Strongwoman Jessica Fithen Scores New World Record With 100kg Block Press

Iain Valliere

Iain Valliere: Beating Hunter Labrada and Dexter Jackson ‘Was Like My Olympia Win’

Crossfit Games

2021 CrossFit Games Scheduled for July 27th-August 1st

Recent Reviews

Pre Workouts Without Creatine

12 Best Pre-Workouts Without Creatine For 2021

Powerlifting Singlet

Powerlifting Singlets: All You Need To Know (Reviewed)

Best Workout Shoes

16 Best Workout Shoes For Better Performance in 2021

Fitness Volt

At FitnessVolt.com our mission is to educate and inform you about the latest in professional bodybuilding, fitness, and sports-related content. We believe you should have the best information at your fingertips to help you reach your fitness goals and to stay up to date on everything happening in the bodybuilding, fitness and strength sports industry... Read more.

Email: sm(at)fitnessvolt.com

Disclosure: FitnessVolt.com has an affiliate relationship with different brands and is a participant in the Amazon Services LLC Associates Program. However, our reviews are based on well research backed analysis.
FitnessVolt.com - 1700 Lincoln St. Denver, CO. 

Follow Us

Trending Topics

  • Mr. Olympia 2020
  • Bodybuilding
  • Strongman
  • Powerlifting
  • CrossFit
  • At Home Workouts
  • Bodyweight Exercises
  • Best Pre-workouts
  • Boost Testosterone
  • German Volume Training
  • Protein-Packed Foods
  • Jefferson Deadlift
  • What Is Hypertrophy

Calculators

    • IF Calculator
    • TDEE Calculator
    • Calorie Calculator
    • Keto Calculator
    • RMR Calculator
    • Macronutrient Calculator
    • Creatine Calculator
    • Wilks Calculator
    • EER Calculator
    • FFMI Calculator
    • IBW Calculator
    • LBM Calculator
    • Fat Intake Calculator

 

  • Food Nutrition Analysis
  • Carb Cycling Calculator
  • Weight Gain Calculator
  • Calories Burned Calculator
  • Strength Standards
  • One Rep Max Calculator
  • Body Fat Calculator
  • EER Calculator
  • Weight Loss Percentage
  • Treadmill Calorie Calculator
  • Body Surface Area Calculator
  • Running Pace Calculator
  • Bench Press Calculator
  • Protein Calculator
  • Water Intake Calculator
  • About
  • Write For Us
  • Advertise
  • Contact
  • Syndication
  • Scholarship
  • Sitemap
  • DMCA
  • Copyrights
  • Terms
  • Privacy

© Copyright 2010 - 2021 Fitnes Volt IBC. All Rights Reserved.

No Result
View All Result
  • Mr. Olympia
  • Bodybuilding
  • Powerlifting
  • Strongman
  • CrossFit
  • Workouts
  • Exercise Guides
    • Arms
    • Back
    • Chest
    • Core
    • Legs and Glutes
    • Shoulders
  • Training
  • Nutrition
  • Reviews
  • More
    • Diet
    • News
    • Motivation
    • Videos
    • Food Facts
    • Deals
    • Fitness Calculator

© Copyright 2010 - 2021 Fitnes Volt IBC. All Rights Reserved.

77282
x

Fact-checked

This article was written by one of our qualified writers, and fact-checked by our experts. The numbers in parentheses (e.g. 1, 2, 3, etc.) throughout the article, are reference links to peer-reviewed studies.

Our team of experts include a board-certified physician, nutritionists, dietitians, certified personal trainers, strength training experts, and exercise specialists.