What is Powerlifting? Best Way to do Powerlifting: A Beginners Guide

Powerlifting is a sport that is becoming increasingly popular, especially among young people. Powerlifting requires immense strength and athleticism, and many powerlifters spend years honing their craft.

The sport is growing in popularity due to its competitive nature and the fact that it requires athletes to be incredibly strong and well-conditioned. Many powerlifters are excellent role models for young people, as they demonstrate the importance of hard work and dedication.

So what exactly is Powerlifting?

Powerlifting is a type of weightlifting that consists of three events: the squat, bench press, and deadlift. Competitors are classified by weight and gender and compete in team and individual competitions. The goal of Powerlifting is to lift as much weight as possible in each event.

  • The squat is a movement in which the lifter descends to a low position with the barbell resting on the shoulders before returning to an upright position.
  • The bench press is performed lying on a bench, with the barbell resting on the chest.
  • The deadlift is a movement in which the lifter bends down to pick up a weighted barbell from the ground and then stands up straight without using any momentum.

Powerlifting requires a great deal of strength, technique, and strategic planning. Competitive powerlifters spend hours training each week in order to perfect their form and increase their strength.

Athletes compete in bodyweight and age categories in Powerlifting competitions

Bodyweight Category

For Men For Women

59kg/130lbs 47kg/103lbs

66kg/145lbs 47kg/103lbs

74kg/163lbs 52kg/114lbs

83kg/183lbs 57kg/125lbs

93kg/205lbs 63kg/139lbs

105kg/231lbs 72kg/158lbs

120kg/264lbs 84kg/185lbs

120+kg/264lbs+ 84+kg/185lbs+

The Age Categories

Sub-Junior: 14-18 years old

Junior: 19-23 years old

Open: Anyone can compete

Master 1: 40-49 years old

Master 2: 50-59 years old

Master 3: 60-69 years old

Master 4: 70+

Powerlifting: The Level of Competitions

Powerlifting vs. Bodybuilding

Powerlifting and bodybuilding are both strength sports requiring years of dedication and hard work to succeed. However, the two disciplines are quite different in terms of both training and competition.

#1: Powerlifting is focused on three main lifts: the squat, bench press, and deadlift. Competitions consist of each athlete attempting to lift the heaviest weight possible in each of these lifts. In contrast, bodybuilding competitions focus on muscularity, symmetry, and definition. Athletes are judged on their overall physique, emphasizing muscle size and proportions.

#2: Powerlifters typically lift heavy weights for low reps to build maximum strength, while bodybuilders typically use lighter weights for higher reps to maximize muscle growth. Ultimately, choosing which sport to pursue depends on the athlete's goals and preferences.

Powerlifting vs. Weightlifting

Powerlifting and weightlifting are often confused for being the same sport. While both activities involve lifting weights, there are several key differences between the two.

For one, Powerlifting consists of three main exercises: the squat, bench press, and deadlift. On the other hand, weightlifting consists of two main exercises: the snatch and the clean and jerk.

Powerlifting is focused on increasing strength and building muscle, while weightlifting is focused on increasing speed and agility. As a result, powerlifters typically lift heavier weights than weightlifters.

Finally, powerlifting competitions are typically held in a gym or arena, while weightlifting competitions are held outdoors. These differences illustrate that Powerlifting and weightlifting are two distinct sports.

Best Ways to do Powerlifting

When it comes to Powerlifting, many people debate the best way to squat. Some say that squatting deep is the only way to go, while others believe that half or quarter squats are better for building strength.

So, what is the truth? The answer may surprise you – there is no one "best" way to squat for Powerlifting, and the key is finding the best method for you and your body.

Follow the Right Technique

To do Powerlifting the right way, you first need to find the right technique and comfortable position for your feet. You can have your feet shoulder-width apart or one foot slightly in front of the other. Whichever feels more comfortable for you is fine. Once you've sorted your footing, it's time to grip the barbell.

Once your grip is sorted, take a deep breath and brace your core before beginning the lift. It'sIt's also important to keep your shoulders down and back throughout the movement. And finally, make sure you exhale as you push the barbell up.

Exhaling on the lift will help to stabilize your spine and protect your lower back. So there you have it - just follow these simple tips, and you'll be Powerlifting like a pro in no time!

Doing Proper Squat Deep

When it comes to Powerlifting, many people debate the best way to squat. Some say that squatting deep is the only way to go, while others believe that half or quarter squats are better for building strength. So, what is the truth? The answer may surprise you – there is no one "best" way to squat for Powerlifting, and the key is finding the best method for you and your body.

If you're new to Powerlifting, it's important to experiment with different methods of squatting before settling on one. This will help you figure out which style works best for you.

Once you find your perfect squat, stick with it and perfect your technique – this is the best way to ensure you're doing Powerlifting correctly and safely.

However, there are a few things to keep in mind when doing deep squats:

It is important to use a proper squatting technique.

Powerlifters should focus on using their legs and hips, rather than their back, to generate power.

Deep squats should be performed with heavy weights to maximize their benefits.

By following these tips, powerlifters can make the most of deep squats and continue to improve their performance.


You first need to understand that the deadlift is the cornerstone of Powerlifting. A lot of people think that the squat is more important, but the fact is that the deadlift accounts for nearly two-thirds of your total score. That'sThat's why it's essential to learn how to do it correctly.

The key to a successful deadlift is form. You need to keep your back straight, your shoulders back, and your core engaged. The bar should be close to your shins, and you should drive through your heels, not your toes.

Once you have the form down, it's all about lifting heavy weights. Start with a weight that you can comfortably lift for five repetitions, and work your way up. If you want to Powerlift like a boss, you need to be able to Deadlift like one too

Take Healthy Diet and Nutrients

When trying to eat a healthy diet as a powerlifter, it's important to make sure that you're getting enough protein, carbs, and fat.

Protein is essential for building and repairing muscles, carbs are important for energy, and fat helps the body to absorb vitamins and minerals.

Eating a balance of these nutrients will help you to stay healthy and perform your best. In addition, it's important to eat plenty of fruits and vegetables, and these foods are packed with vitamins and minerals essential for good health.

Powerlifters who eat a healthy diet tend to be stronger and have more endurance than those who don't. So if you want to be successful in Powerlifting, make sure that you're eating right.

Participate in Competitions

Joining a powerlifting competition is the best way to start your powerlifting career. This is because competitions will allow you to test your strength and skills against other lifters and it will also allow you to see how you measure against the best in the sport.

In addition, participating in competitions will help you to gain experience and learn new techniques. And finally, competing will motivate you to train harder and improve your results. So if you're serious about starting a career in Powerlifting, be sure to participate in competitions.

Words From Us

Not only will Powerlifting help you build strength and muscle, but it will also give you a sense of confidence that comes from knowing you can lift heavy weights. In addition, Powerlifting is a great way to socialize and meet new people.

Many powerlifting competitions are held throughout the year, so you'll have plenty of opportunities to test your strength and show off your progress.

So what are you waiting for? Give Powerlifting a try and see how great it feels to be strong!

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