Powerlifting is becoming an increasingly popular sport among women of all fitness levels. Whether you’re looking to improve your strength, build muscle and burn fat, or just have fun trying something new, powerlifting can be an enjoyable and rewarding experience. Here’s a comprehensive guide to everything you need to know to get started.

What is Powerlifting? 

Powerlifting is a strength sport that consists of three main lifts: the squat, deadlift, and bench press. It’s a highly competitive sport in which athletes compete to lift the heaviest weight possible in each of these three lifts.

Benefits of Powerlifting for Women 

Powerlifting can help to improve strength, increase muscle mass, and accelerate fat loss. It can also be a great way to gain self-confidence, as accomplishing challenging lifts can be a great source of pride.

Getting Started: What to Know
Before beginning your powerlifting journey, it’s important to understand a few key things.

Forms of Powerlifting 

There are two forms of powerlifting:

• Raw Powerlifting: This type of powerlifting uses minimal accessory equipment, such as an Olympic-style weightlifting belt, knee sleeves and wrist wraps.

• Equipped Powerlifting: This type of powerlifting allows the use of specialized suits and wraps to enhance performance.

Choosing Your Division 

Powerlifting is divided into various different weight classes, which are split into the “raw” (minimal accessory equipment) and “equipped” (specialized suits and wraps).

Raw Powerlifting Divisions
The raw powerlifting divisions are split into the following weight classes:

• 44kg (97lb)
• 48kg (106lb)
• 52kg (115lb)
• 57kg (127lb)
• 63kg (139lb)
• 72kg (159lb)
• 84kg (185lb)
• 84+kg (185+lbs)

Equipped Powerlifting Divisions
The equipped powerlifting divisions are split into the following weight classes:

• 44kg (97lb)
• 48kg (106lb)
• 52kg (115lb)
• 57kg (127lb)
• 63kg (139lb)
• 72kg (159lb)
• 84kg (185lb)
• 84+kg (185+lbs)

Safety Considerations 

Before beginning your powerlifting journey, it’s important to understand and follow all safety protocols. This includes wearing the appropriate safety gear, such as a weightlifting belt and knee sleeves, maintaining proper lifting form, using lifting hooks when necessary, and using a spotter when necessary.

Finding a Powerlifting Gym 

Finding a powerlifting gym can be a great way to get started. When choosing a gym, look for one that’s friendly and has experienced coaches who can answer questions and provide instruction. It’s also important to find a gym that has the appropriate equipment, such as a power rack, barbells, plates, benches, and other necessary items.

Choosing a Program 

There are a variety of powerlifting programs available, so it’s important to find one that suits your individual needs. Start by researching a few different programs, and then decide which one works best for you. Many programs also offer one-on-one or group coaching opportunities, as well as online courses and programs.

Powerlifting Competitions 

Once you’ve established a solid foundation in powerlifting, you may want to consider entering a competition. Competitions typically have three judges, who assess the form and technique used on each lift. Competition gigs vary based on the goals of the competition, the type of powerlifting being done, the number of competitors, and the rules.

Pros and Qualified Coaches 

Experienced powerlifters and qualified coaches can be invaluable resources during your powerlifting journey. Pros can help you perfect your form, and provide advice from their own experiences. Qualified coaches, on the other hand, can help create an effective program designed to meet your individual needs and reach your goals.

Powerlifting can be an extremely rewarding experience for women of all fitness levels. With the right dedication and preparation, it can help you build strength, increase muscle mass, and accelerate fat loss. From choosing a program and finding the right gym, to entering competitions and getting advice from pros and qualified coaches, remember these tips to help you get started on your powerlifting journey.