What is Powerlifting? A Beginner's Guide to the Sport
16th January 2025
Powerlifting might sound intimidating, but at its core, it's surprisingly straightforward. This strength sport revolves around three fundamental movements that test your maximum power: the squat, bench press, and deadlift. Whether you're curious about competing or simply want to understand this growing fitness discipline, here's everything you need to know about powerlifting.
The Basics of Powerlifting
Powerlifting is a competitive strength sport where athletes attempt to lift the maximum weight possible in three specific exercises. Unlike Olympic weightlifting or bodybuilding, powerlifting focuses purely on raw strength rather than technique complexity or aesthetics.
The sport follows a simple format: each competitor gets three attempts at each lift, and their best successful attempt for each exercise counts towards their total score. The athlete with the highest combined total across all three lifts wins their weight and age category.
The Three Core Lifts
Squat
The squat requires you to lower your body by bending at the hips and knees until your hip crease drops below your knee cap, then stand back up. It primarily targets your quadriceps, glutes, and core muscles. Proper depth is crucial – judges will give you a red light if you don't squat low enough.
Bench Press
For the bench press, you lie flat on a bench and press a loaded barbell from chest level to full arm extension. The bar must touch your chest and pause briefly before you press it back up. This lift focuses on your chest, shoulders, and triceps.
Deadlift
The deadlift involves lifting a loaded barbell from the floor to hip level in one smooth motion. You start with the bar on the ground, grip it with both hands, and stand up straight while holding the weight. This movement engages your entire posterior chain, including your hamstrings, glutes, and back muscles.
How Powerlifting Competitions Work
Competition day follows a structured format designed to ensure fairness and safety. Athletes are divided into categories based on body weight, age, and sometimes experience level. Each lifter declares their opening attempts in advance – typically around 90% of their current maximum.
The competition begins with all squat attempts in ascending weight order, followed by bench press, then deadlifts. Between each lift category, competitors get time to warm up and prepare. Most powerlifters arrive several hours before their first attempt to complete their warm-up routine.
Judges evaluate each lift using white and red lights. You need at least two white lights from the three judges for a successful attempt. Common reasons for red lights include insufficient depth on squats, bouncing the bar off your chest during bench press, or failing to lock out completely on deadlifts.
Equipment and Rules
Powerlifting competitions operate under strict equipment regulations. In raw powerlifting, athletes can only use a basic weightlifting belt, knee sleeves, and wrist wraps. Equipped powerlifting allows supportive gear like squat suits and bench shirts that can significantly increase the weight lifted.
Most beginner competitions follow raw rules, making them more accessible to newcomers. The International Powerlifting Federation (IPF) sets global standards, though various federations exist with slightly different rules and equipment allowances.
Getting Started in Competitive Powerlifting
Many people train powerlifting-style without ever competing, but entering a competition can be incredibly rewarding. Local competitions welcome beginners and often include novice categories specifically designed for first-time competitors.
Before competing, spend several months learning proper technique and building strength. Consider working with a qualified powerlifting coach who can help you perfect your form and create a training programme suited to your goals.
Finding Your First Competition
Ready to take the plunge into competitive powerlifting? Finding local competitions has never been easier. Fitlo maintains a comprehensive directory of fitness competitions, including powerlifting meets across the UK and beyond. You can browse upcoming events by location, date, and competition type to find the perfect match for your experience level.
Check out Fitlo's competition directory to discover powerlifting competitions in your area and take your first step towards competitive lifting.
Why Try Powerlifting?
Powerlifting offers unique benefits beyond just getting stronger. The sport teaches discipline, goal-setting, and mental resilience. Many lifters find the community aspect particularly rewarding – powerlifting gyms are known for their supportive, encouraging atmosphere where experienced athletes help newcomers improve.
The sport also provides clear, measurable progress. Unlike other fitness activities where results can be subjective, powerlifting gives you concrete numbers to track your improvement over time.
Whether you're looking to test your strength, join a supportive community, or simply try something new, powerlifting offers an accessible entry point into competitive strength sports. Start with the basics, focus on proper form, and don't be afraid to step onto the platform – every elite powerlifter was once a nervous beginner taking their first attempt.