Powerlifting for Beginners Squat, Bench and Deadlift
Powerlifting is three lifts: the squat, the bench press and the deadlift. If you are new, learn each one with a light weight. Do them two or three times a week. Add weight in small steps. Our trainer Goran lifts in USPA meets. He coaches members at 3983 S Main St in Akron.
Part 1
The big three
| Lift | Key cue |
|---|---|
| Squat | Brace, sit between the hips, hit depth |
| Bench press | Shoulder blades back, feet planted, pause on chest |
| Deadlift | Bar over midfoot, push the floor away |
Part 2
A simple week
Day 1: squat and bench. Day 2: deadlift and overhead press. Day 3: squat and bench, but lighter. Each week, add 5 lb to upper-body lifts. Add 5 to 10 lb to leg lifts. Only add weight if your form stays good.
Part 3
Your first meet
After 6 to 12 months of steady training, you can try a local meet. A coach helps you pick your weights and get ready.
Part 4
Coaching
Want a second set of eyes? Request training with Goran.
Questions
Common Questions
How often should beginners train powerlifting?
Two to three sessions a week covering all three lifts.
- Start light
- Add weight slowly
- Rest between sessions
- Film your lifts
Do I need special gear?
Flat shoes and a belt later on are enough to start.
- Flat shoes
- Belt after a few months
- Chalk
- Knee sleeves optional
Can American Muscle & Fitness coach me for a meet?
Yes. Goran competes in USPA powerlifting and coaches meet prep.
- Members only
- Attempt selection
- Peaking
- Technique review