Is Powerlifting OK for Beginning Lifters

Published : May 21, 2020
  • 0 mins read
  • Updated On : Jul 27, 2022

    Fast&up Powerlifting for Beginners

    Most of them who are new to gym and weight training aim to get big really fast and start manhandling the weights like their favorite superhero. But spoiler alert if you are about to join a gym or are just a beginner, don’t expect to go from 10 lbs. curl to a 400-pound squat overnight. You can't simply walk in there and hit a 315-bench in your first set. Just like any other field, excelling inside the gym requires years of training and an extremely well-balanced diet. So if you are having those illusions of powerlifting grandeur, you might have to start with the basics.

    Even the best of hardcore training methods work optimally when you have a base of strength and muscle behind them. With the rising popularity of powerlifting in recent years, there has been a plethora of training routines that can quickly overwhelm a beginner who simply wants to get going on their road to superhuman strength. If you're new and have just stepped in to engage in weight & resistance training, you need a proper base. The foundation - does not and probably should not - be based on powerlifting moves only. The squat, bench-press & deadlifts are your bread and butter, but you need to have some meat and potatoes in your iron-meal.

    The best advice will be to utilize the basics to its full potential. Lift progressively heavier weights, practice good form, use muscle-building assistance work with the right strategy & be patient. You should aim to progressively grow every 2-3 weeks; Rome was not built in a day!

    This can be done by either adding weight or increasing the number of reps to the working set(s) that you did a week or two before. Enough said; now it's time for some action. Hit the gym with a training partner who's bigger & stronger than you. Attend a powerlifting or weightlifting meet and try to rub elbows with people who are good and experienced. That'll give you a motivational boost & teach you even more.


    Deadlift, bench-press and squat should obviously belong in your program, but these shouldn't be the only movements you end up doing every time you hit the gym. Given below are some of the exercises that are effective to build a strong base. Don't be concerned about loading the bar with a ton of weight. You should focus on the coordination & execution of the lift. Your last rep should exactly look like the first rep. If it doesn't, you need to go lighter.


    • Bench Press
    • Military Press
    • Pull-ups/Lat Pull-Down
    • Bent-Over Barbell Row
    • Farmer's Walk


    • Squats
    • Deadlift
    • Lunges
    • Leg Press, Leg Extensions & Hamstring curls.


    If you wish to be strong, putting in the effort is the only way around. Put a lot of intensity into every lift you perform. You have to eat right & feed your body to build muscle. Try getting one gram of protein per pound of body-weight and shoot for ½ a gram of healthy fats (Omega3 & Omega6) per pound. Throw in some BCAAs and Glutamine for a much faster and improved muscle recovery. Repairing your muscles through such exhausting training sessions is important to get you going for the next day with the same intensity. Remember these are guidelines not rules, but they contribute as a base for growth.

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    Fast&up Glutamine for Powerlifting

    To get big & strong, you have to eat, train hard, sleep, and repeat with the same consistency. Keep it simple and clean & stick with it!

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