Getting Started With Powerlifting (Beginners Guide)

How to Get Started in Powerlifting (Beginner's Guide)

Picture yourself ten years from now: still strong, still moving well, and part of a group of people who celebrate every lift you make. That’s the culture of powerlifting. It builds health and connection today, and it gives you a goal for tomorrow — the buzz of competing, the challenge of setting new personal bests, and the satisfaction of seeing just how far you can push yourself.

Powerlifting is a rapidly growing strength sport. It centres on three lifts — the squat, the bench press, and the deadlift — and it’s far more accessible than many people realise. If you have a barbell, some basic equipment, and the willingness to learn, you can get involved. We believe powerlifting is for everyone.

Powerlifter competing at British Championships

Beyond the thrill of getting stronger, the wider research is clear: maintaining strength, especially as we get older, supports a longer, healthier life. In short, powerlifting is a rewarding, measurable, and healthy hobby that anyone can start — and love.

In This Guide

Why Powerlifting?

It's accessible: You can begin with minimal equipment and build up gradually.
It supports long term health outcomes: Getting stronger improves quality of life and healthspan.
It's measurable: Progress isn't vague. You'll see it on the bar and on the platform.
It gives a rich sense of personal achievement you can be proud of: Every lift mastered and every personal best earned creates lasting satisfaction and confidence.
It's exciting: The thrill of competition — testing your limits in front of a crowd — creates unforgettable moments of personal achievement.

Who Is It For?

Powerlifting welcomes all ages, genders, and backgrounds. Like boxing, our sport uses weight classes so you compete alongside lifters of similar bodyweight. There are also age categories, including Sub-Junior, Junior, Open, and Masters. Masters categories start at 40, then 50, and so on — meaning it’s never too late to get involved.

Don't just take our word for it — Analysis of Open Powerlifting data shows a huge spread of ages and demographics across the sport, with participation growing from 3-8% annually depending on age group. From teenagers to lifters in their 70s and beyond, powerlifting truly welcomes everyone regardless of where they're starting from.

Competition and Community

Many people enter their first competition not to beat others, but to test themselves — to find out how far their training has taken them. There’s nothing quite like stepping onto the platform, hearing the start command, and executing a competition-standard squat, pausing your bench press on your chest, and locking out a deadlift in front of a cheering crowd.

The preparation builds confidence. The day itself is electric. And afterwards, you leave with a genuine sense of achievement — not only that you’ve grown stronger, but that you’ve done so to an agreed standard, with referees, rules, and a total you can measure against for life (results hub).

British Powerlifting is recognised by Sport England and is the home of IPF powerlifting in Great Britain. Across the country, there’s a thriving competition calendar and a welcoming community.

We’re organised into Home Nations divisions — England, Wales, Scotland, and Northern Ireland — as well as regional divisions such as West Midlands or South East. Each area has its own culture, leaders, and events. Wherever you are, you’re never far from a meet or a training community.

The Three Lifts Explained

Powerlifting revolves around three fundamental movements, each testing different aspects of human strength. Understanding these lifts — their execution, demands, and technique — is essential for anyone looking to get involved in the sport.

The Squat

The squat is often considered the most technical of the three lifts, demanding mobility, stability, and coordination throughout the entire body. The lift starts with the lifter standing erect and the bar loaded with weights resting on the lifter's shoulders. At the referee's command the lift begins. The lifter bends their knees and lowers into a squatting position with the hips slightly below parallel position. The lifter returns to an erect position. At the referee's command the bar is returned to the rack and the lift is completed.

The squat primarily targets the quadriceps, glutes, and core, but also requires significant involvement from the upper back and calves for stability. Many lifters find the squat the most challenging to master initially due to the mobility requirements and the need to coordinate multiple muscle groups simultaneously.

The Bench Press

The bench press is the upper body strength test in powerlifting, focusing primarily on chest, shoulders, and triceps. With their back resting on the bench, the lifter takes the loaded bar at arm's length. At the referee's command the powerlifter lowers the bar to the chest. On the chest the bar must be held motionless until the referee gives the "press" signal. The powerlifter pushes the weight up until the arms are straight and the elbows locked. Then the referee will call 'rack' and the lift is completed as the weight is returned to the rack.

The pause on the chest is what distinguishes competition bench pressing from gym bench pressing — this pause eliminates any bounce and ensures the lifter must generate all the force from a dead stop. Learning to maintain tension during the pause while keeping the bar motionless is a crucial skill for competition success.

The Deadlift

The deadlift is often described as the king of the powerlifting disciplines and the most primal of human movements. In the deadlift the athlete grasps the loaded bar which is resting on the platform floor. The powerlifter pulls the weights off the floor and assumes a standing erect position. The knees must be locked and shoulders back with the weight held in the lifter's grip. At the referee's command the bar will be returned to the floor under the control of the lifter.

The deadlift engages virtually every muscle in the body — from the grip and forearms holding the bar, through the legs driving off the floor, to the back and core maintaining position throughout the movement. Many lifters find the deadlift the most intuitive to learn initially, as it closely resembles the natural movement of picking something heavy up off the ground.

Getting Started

Each lift presents its own unique challenges and rewards. Together, they provide a comprehensive test of human strength that has captivated lifters for decades. As you begin your powerlifting journey, you'll develop your own relationship with each lift — some may come more naturally than others, and that's perfectly normal. The beauty of powerlifting lies in the endless pursuit of improvement across all three movements.

Now that you understand the three lifts, it's time to start your journey by mastering and progressing these in the gym. When you are ready to mark your achievements, register for a local meet!

Begin with bodyweight movements or very light weights to learn the movement patterns. Focus on consistency and proper form rather than heavy loads. As you become comfortable with the movements, gradually add weight while maintaining good technique. Remember, every elite powerlifter started exactly where you are now — with their first squat, bench press, and deadlift.

You Don't Need a Coach to Start (But Coaching Helps)

If you're new to strength training, your first step can be as simple as walking into the gym and trying your first squat, bench press, and deadlift. Many lifters begin on machines and then progress to the barbell as confidence grows.

There's a wealth of resources available to learn proper technique and programming, particularly on YouTube, where you'll find detailed tutorials from experienced lifters and coaches. Many of our members start here, learning the fundamentals at their own pace. As you progress and want more personalised feedback or to take things to the next level, you can then consider working with a coach.

The UK also has a rich network of experienced British Powerlifting coaches and clubs, including those who regularly handle lifters at competitions. If you're serious about progressing, a coach can accelerate your technique, training, and confidence. Coaching doesn't have to be expensive: some coaches provide a written programme, while others offer hands-on weekly support.

New, Intermediate, or Ready to Compete — Start Here

New to lifting: Focus on learning safe technique and building consistency. Start light, practise often.
Already training: Hone your form on the big three and add accessory movements to address weak points.
Feeling competitive: Look at the local competition schedule, pick a date, and commit.

Please don’t think competitions are only for the elite. Local meets are inclusive and friendly. You don’t need a qualifying total to enter your first competition — just pick a date and get involved. You won’t regret it.

Membership Options

We offer memberships for Seniors (general membership), as well as Junior and Sub-Junior tiers at a lower price point. There’s also non-lifting membership for coaches, officials, and supporters who want to be part of the community without competing.

If you’re serious about progressing — perhaps entering your first competition — we’d love you to become a British Powerlifting member and be part of it.

Equipment Basics

One of the great things about powerlifting is that you don't need much equipment to get started. At its core, powerlifting requires just a barbell, plates, and a rack — equipment you'll find in most commercial gyms.

For competition, you'll need basic gear: flat-soled shoes (like Converse or dedicated lifting shoes), a plain t-shirt, and long socks that cover your shins for deadlifting. At novice meets, basic kit is often fine; for divisional level and above you'll need a singlet and IPF-legal equipment. Many novice competitions are relaxed about equipment specifications, so don't worry about having everything perfect from day one.

As you progress, you might invest in powerlifting-specific equipment like a leather belt for core support, wrist wraps for bench pressing, or knee sleeves for squatting. Most lifters will also develop a preference for different footwear: flat-soled shoes (like Converse or deadlift slippers) for deadlifting, and solid-heeled powerlifting shoes for squatting and bench pressing. However, these are enhancements, not requirements. Many successful lifters compete with minimal equipment, focusing instead on technique and consistency.

For competition, all equipment must be IPF approved, but this mainly becomes important at higher levels. Local and divisional meets often have more lenient equipment checks, especially for first-time competitors.

Programming: Start Simple, Build Consistency

When it comes to programming your training, the most important thing is consistency over perfection. Many new lifters get overwhelmed by complex programmes when what they really need is to establish a regular habit of showing up and practising the movements.

Start with what you can realistically maintain. If you can only train once a week, that's infinitely better than planning three sessions and managing none, and feeling bad for having failed to do so. Focus on performing the squat, bench press, and deadlift regularly, even if it's just a few sets at a comfortable weight. The goal initially is to build familiarity with the movements and create a sustainable routine.

Prioritise proper form over heavy weights from the beginning. It's far better to master the movement patterns with lighter loads than to rush into heavier weights and develop bad habits that become increasingly difficult to correct later. Poor technique not only limits your long-term progress but also increases injury risk. Take time to learn each lift properly — your future self will thank you for building a solid foundation.

As your interest and availability grow, you can increase frequency. Many lifters find success training at least 2-3 times per week (some more), allowing adequate recovery between sessions. A key principle: it's better to train often while leaving some reps in the tank than to go 100% every session and burn yourself out. Consistency trumps intensity, especially in the beginning.

As you progress, you might explore structured programmes you can find online like Starting Strength, StrongLifts 5x5, or 5/3/1 — these provide frameworks for progression and are popular among intermediate lifters. However, this is where things get more advanced, and it's exactly the kind of area where a coach can provide invaluable guidance, helping you choose the right approach for your goals and lifestyle.

For now, focus on your intrinsic motivation: enjoy the process of getting stronger, celebrate small improvements, and let your enthusiasm guide your progression. The technical details of periodisation and advanced programming can come later — what matters most is that you start and keep going.

Safety and Recovery: Train Smart, Train Long

Powerlifting is inherently a safe sport when approached with proper preparation and respect for the movements. The key to longevity in powerlifting — and avoiding injury — lies in understanding both immediate session preparation and long-term recovery practices.

Warming Up: Prepare Your Body for Work

A proper warm-up is non-negotiable. Start each session with 5-10 minutes of light movement to raise your core temperature — this could be walking, cycling, dynamic stretching, or even just lifting lighter loads of the weight you are about to lift. Your muscles and joints need to be prepared for the demands you're about to place on them.

For the lifts themselves, it's good to begin with an empty barbell (or even lighter if needed) and gradually work up to your working weight. This isn't just about warming up muscles — it's about rehearsing the movement pattern and allowing your nervous system to prepare for heavier loads. A typical warm-up might progress: empty bar × 5, 30kg × 3, 40kg × 2, 50kg × 1, before starting your working sets at 60kg. This progression is just one example, and you should go lower than this if you need to — many beginners start with just a broomstick or light training bar.

Don't rush this process. Taking an extra few minutes to warm up properly can prevent weeks or months of injury recovery. Listen to your body — if something feels tight or uncomfortable during warm-up, address it before adding weight.

Session Safety: Respect the Weight

Always use safety equipment when available. Set safety bars at an appropriate height for squatting, use collars to secure plates, and consider having a spotter for bench pressing, especially when working near your limits. If you're training alone, be conservative with your attempts and always have an escape plan.

Learn to recognise the difference between productive training stress and potential injury. Muscle fatigue and mild soreness are normal; sharp pains, joint discomfort, or movements that feel "wrong" are signals to stop and reassess. It's better to end a session early than to push through and risk injury.

Recovery: The Other Half of Training

Recovery isn't just rest — it's an active process that determines how well you adapt to training. Sleep is your most powerful recovery tool: aim for 7-9 hours of quality sleep per night. This is when your body repairs muscle tissue, consolidates motor learning, and restores energy systems.

Nutrition plays a crucial role in recovery. Ensure you're eating enough to support your training — undereating can impair recovery and increase injury risk. Focus on getting adequate protein (aim for around 1.6-2.2g per kg of body weight), but don't neglect carbohydrates and fats, which provide energy and support hormone production.

Manage your training load intelligently. More isn't always better — your body adapts during recovery, not during the workout itself. If you're consistently tired, irritable, or seeing performance decline, you may need more recovery time between sessions or a planned deload week with reduced intensity.

Stay hydrated, manage stress where possible, and consider incorporating light movement on rest days — walking, gentle stretching, or mobility work can aid recovery without adding training stress.

Listen to Your Body

Developing body awareness is a skill that improves with experience. Learn to distinguish between normal training fatigue and early warning signs of overreaching or injury. When in doubt, err on the side of caution — taking a day off when you're unsure is always better than taking weeks off due to injury.

Remember: powerlifting is a long-term pursuit. The goal is to be lifting for years or decades, not to set a personal record at the expense of your long-term health. Train smart, recover well, and enjoy the journey.

What to Expect at Competitions

Powerlifting competitions aren't just about beating other lifters — they're about challenging yourself to perform your best lifts under the high standards and formal conditions that define our sport. While personal records are celebrated, the real victory lies in executing your lifts with proper technique under the scrutiny of qualified referees.

Why People Compete

Lifters compete for many different reasons, and understanding this helps explain the welcoming atmosphere you'll find at most meets. Some compete to test their strength against others in their category, while others use competitions as personal milestones — a way to validate months of training with an official total. Many lifters find that the structure and pressure of competition helps them discover what they're truly capable of when it matters.

For some, competition provides external motivation and clear goals that make training more purposeful. Others enjoy the community aspect — sharing the experience with fellow lifters who understand the dedication required. Many lifters compete simply because they love the sport and want to participate in its formal expression, regardless of where they place.

Competition Levels and Progression

British Powerlifting offers a clear progression pathway that accommodates lifters at every level:

Novice competitions are designed specifically for first-time competitors and those new to the sport. These meets typically have relaxed equipment checks, patient officials, and an emphasis on learning the competition process. You don't need qualifying totals — just membership and the courage to try.
Divisional competitions represent the next step up, covering regional areas and attracting more experienced lifters alongside newcomers. These meets maintain the welcoming atmosphere while introducing slightly more formal procedures.
National championships (English, Scottish, Welsh, or Northern Irish) require qualifying totals and represent serious competition within your home nation. These are where you'll find the strongest lifters in your country competing for national titles.
British championships bring together the best lifters from across the UK, requiring higher qualifying standards and representing the pinnacle of domestic competition.
International competitions — including European and World championships — are where British lifters represent their country on the global stage.

The Competition Experience

Competitions follow a structured format follow a structured format that ensures fairness and safety. While the traditional format involves three attempts at each lift (squat, bench press, deadlift) with the goal of achieving your highest possible total across all three, powerlifting also offers alternative formats that make the sport more accessible. Bench-only competitions focus solely on the bench press, while push-pull competitions combine bench press and deadlift. These formats are particularly valuable for lifters who may have health or mobility issues that prevent full participation in three-lift powerlifting — such as depth requirements in squatting or other physical limitations.

Regardless of the format, the atmosphere is typically supportive — there is music, everyone is in a good mood, and lifters cheer for good lifts regardless of who's performing them, and experienced competitors often offer encouragement and advice to newcomers.

Expect to spend most of the day at the venue, as competitions run in sessions with different categories competing at different times. This gives you plenty of opportunity to watch other lifters, learn from their techniques, and soak up the atmosphere. The formal judging process, with three referees assessing each lift against technical standards, ensures that every successful lift meets the same criteria regardless of the competition level.

Most importantly, remember that everyone at the competition wants you to succeed. The powerlifting community is built on mutual respect for the effort required to step onto the platform, and you'll find that other competitors, officials, and spectators are genuinely invested in seeing you perform your best lifts.

Competition Format and Scoring

At a powerlifting competition, you get three attempts at each of the three lifts — squat, bench press, and deadlift. You can increase the weight with each attempt, but you cannot decrease it. Your goal is to successfully complete the heaviest weight possible in each lift.

Your competition "total" is calculated by adding together your heaviest successful lift from each of the three disciplines. For example, if your best squat is 100kg, your best bench press is 70kg, and your best deadlift is 130kg, your total would be 300kg. This total determines your ranking within your weight class and age category — the highest total wins.

The three-attempt system creates strategic depth: do you play it safe with weights you know you can lift, or do you take risks to achieve a personal best? Most lifters use their first attempt as a confidence-builder with a weight they're certain they can complete, their second attempt to secure a respectable total, and their third attempt to chase a personal record or improve their placing.

If you fail all three attempts in any lift, you're eliminated from the competition with no total recorded — so it's crucial to open with a weight you're confident you can complete even on a difficult day.

Getting Started with Competition

If you're interested in competing, the first step is to become a British Powerlifting member. Membership is required for all competitions and gives you access to the full competition pathway, from novice meets through to national championships. It also connects you with the broader powerlifting community and provides access to resources, coaching guidance, and support as you develop in the sport.

A Note for Parents

Powerlifting can be a brilliant option for young people. While the weights can become heavy over time, the movements themselves are consistent and controlled, which helps manage risk when well coached. If you already enjoy strength training, sharing that journey with your child can be a fantastic way to bond and build confidence together. Read our Safeguarding Policy.

Powerlifting Lingo

New to powerlifting? Here are some common terms you'll hear that might be helpful to know:

The Basics

Total: The sum of your best squat, bench press, and deadlift from a competition. This is your main score in powerlifting.
Opener: Your first attempt at each lift in competition — usually something you can do confidently even on a bad day.
PR/PB: Personal Record or Personal Best — when you lift more than you've ever lifted before.
Meet: Another word for a powerlifting competition.
Platform: The designated area where you perform your lifts during competition, usually a raised wooden surface.

Competition Terms

Flight: A group of lifters who compete together in the same session, usually organized by bodyweight or experience level.
Attempt: Each individual lift you perform. You get three attempts at each of the three lifts in competition.
Commands: The verbal instructions referees give you during your lift (like "squat," "press," and "rack").
Good lift/Red light: Whether your attempt was successful (white lights from referees) or unsuccessful (red lights).
Bomb out: When you fail all three attempts at a lift, which unfortunately ends your competition.

Equipment and Gear

Raw: Competing with minimal equipment — just a belt, wrist wraps, and knee sleeves are typically allowed.
Equipped: Competing with supportive gear like squat suits and bench shirts that help you lift more weight.
Singlet: The one-piece outfit worn in competition — think wrestling uniform.
Belt: A thick leather or fabric belt worn around your waist to help support your core during heavy lifts.

Training Terms

1RM: One Rep Max — the heaviest weight you can lift for a single repetition.
RPE: Rate of Perceived Exertion — a scale (usually 1-10) for how hard a set feels. RPE 8 means you left two reps in the tank.
Accessory work: Exercises that support your main lifts but aren't the squat, bench, or deadlift themselves.
Peaking: The training phase leading up to competition where you prepare to lift your heaviest weights.

Categories and Classifications

Weight class: The bodyweight categories that determine who you compete against.
Age category: Competition divisions based on age (like Junior, Open, Masters).
GL Points/Wilks/IPF Points: Scoring systems that account for bodyweight differences, allowing fair comparison between lifters of different sizes.

Don't worry about memorizing all of these — you'll pick them up naturally as you get involved in the sport. The powerlifting community is always happy to explain things to newcomers!

Ready to Get Started?

Powerlifting offers something rare in today's world: a pursuit that's simultaneously individual and communal, challenging and accessible, simple and deeply rewarding. Whether you're drawn to the measurable progress, the supportive community, or simply the satisfaction of moving heavy weight, there's a place for you here.

The path forward is straightforward: start with the basics, find your local community, and take it one lift at a time. Browse upcoming competitions to see what's happening near you, join British Powerlifting to become part of the official community, and most importantly — get under the bar and start lifting.

Your strongest self is waiting. Welcome to powerlifting.

Key Takeaways

Powerlifting is for everyone: Age, experience level, and starting strength don't matter — the sport welcomes all backgrounds and abilities.
It's about personal progress: You compete against yourself first, with clear metrics to track improvement over time.
The community is supportive: From local gym partners to competition crowds, powerlifters genuinely want to see each other succeed.
Start simple: Learn the three lifts, focus on proper form, and gradually build strength before worrying about advanced techniques.
Competition is optional but rewarding: You can enjoy powerlifting training without ever competing, but meets offer unique motivation and camaraderie.
Safety comes first: Proper technique, gradual progression, and listening to your body prevent injuries and ensure longevity in the sport.

Resources to Get Started

Here are more resources to help you to get started on your Powerlifting Journey:

Start here (join, find your people, pick a comp)

Competing (first meet to qualifying)

Rules, equipment & commands (make it ‘meet legal’)

Coaches, clubs, and credibility

Clean sport & safeguarding (important trust signals)

Universities & pathway

BUCS Powerlifting

Tools

Powerlifting health and longevity research

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