Powerlifting Training Tips & Routines

Powerlifting is a type of resistance training. It requires precise technique to prevent injury to joints and especially the lower back and neck, because powerlifting involves lifting very heavy weights when compared with typical resistance training.
For example, a woman weighing 145 pounds might powerlift 30-pound barbells in each hand for a decline chest press. Normally, for resistance training, a 15-pound or lighter weight in each hand might be used.

  1. Benefits

    • Powerlifting attracts athletes and people who are seeking a rigorous workout and who have the discipline to learn the proper techniques and follow them consistently. Not doing so could cause serious injury to the knees, wrists or shoulder joints.
      Done properly, powerlifting builds impressive muscle strength, reduces risk for osteoporosis and burns calories. Over time, this helps athletes build endurance.

    Safety

    • Powerlifting requires spinal stabilization. Protect the vulnerable neck and lower back by keeping lower abdominal muscles engaged without tilting the pelvis backward and excessively arching the lower back.
      Protect the wrists by grasping every apparatus and dumbbell as if you were holding a tennis racket and using a neutral grip. If you torque it, the wrist, elbow and shoulder joints all become vulnerable.

    Smart training

    • Work with a certified trainer if you are a beginner. Start slowly. It is better to lift three times a week for at least six months before powerlifting.
      The bones, joints and muscles must adapt to the heavier demands of powerlifting gradually to prevent injury. The exception might be those who are very physically fit, or those who lift very heavy weights regularly for their work.
      Design an intelligent program. Aim for one to two sets of 10 to 12 repetitions of a weight that is as heavy as you can possible lift neatly. Do not overtrain.