Powerlifting for beginners

Classic powerlifting is a difficult sport that requires complete dedication, proper diet, exhausting training, development of endurance and strength, and preparedness for serious injuries. Lifting heavy weights requires developing the deltoids, legs, arms, chest, and back, which means that in powerlifting, the path from beginner to master includes a wide variety of exercises along with the three must-haves: the deadlift, the squat, and the bench press. .

Base - the basis of training

Powerlifting (eng. powerlifting, power - “strength”, lifting - “lifting”) is a sport in which an athlete overcomes the weight of his maximum weight. Powerlifting, or otherwise powerlifting, consists of three main disciplines:

squats;
bench press on a horizontal bench;
deadlift.

This golden trinity is called classic basic exercises. They involve several muscle groups and joints at once. They are the basis for building muscle mass and strength for a beginner.

A Brief History of Powerlifting

This sport began to take shape in the mid-twentieth century in the West, where standard barbell exercises became increasingly popular among weightlifters seeking to improve their strength. By the mid-60s, the first powerlifting competitions with specific rules began to be held. In 1972, the IPF, the International Powerlifting Federation, was founded, and a year later the first world championship was held. Women began to participate in competitions 7 years later - in 1980. WPC - World Powerlifting Congress was founded in 1986, and later other international organizations related to powerlifting began to appear.

In 1963, powerlifting was included in the Paralympic Games as "weightlifting", and in 1992 it was introduced into the program under its own name. Athletes from 115 countries come to the World Powerlifting Championships, including participants from post-Soviet states, although in the USSR this sport was not recognized for a long time, supplementing it with various exercises and calling it “athletic gymnastics.” It was important that in addition to strength, an athlete in this sport had a beautiful physique.

In the USSR, only in the 70s did powerlifting provisions begin to be developed and the first amateur competitions were held, and in the 80s - official ones. Weightlifting became a recognized sport in the USSR in 1987, and in 1990 it was divided into bodybuilding and powerlifting, the difference between which was recognized. In the same year, the USSR Powerlifting Federation was formed, which became a member of the IPF.

Choosing a trainer and gym

Where should a newbie start? From choosing a gym. There, a novice lifter will find a good trainer who will point out mistakes and teach the correct technique for performing exercises. He will help you create a training plan and rest schedule.

Proper technique is important to a beginner's progress. Doing exercises incorrectly will only harm your health. If at first it is not possible to find a trainer, and you don’t want to put off training, then you can resort to video recording of your classes. Later, during rest, you can review them and identify errors in the technique. The video lesson at the end of the article has enough information about exercises for beginner lifters.

There is a unique publication in print: Sheiko’s book – “Powerlifting the path from beginner to master.” This book is a synthesis of the instructions of honored coaches and masters of sports of the Soviet Union for both beginning athletes and advanced lifters.

Training program for a new powerlifter

The training program for beginner lifters is designed for 2 weeks. The frequency of classes is 3 times a week. During one session, we add 2.5 kg in weight in squats and deadlifts. In the bench press, we add the same weight through training. You should start with light weights, squat and deadlift - 30 kg, bench press - 20 kg (warm-up approaches are not taken into account here).

Monday Wednesday Friday:

barbell squats: 5 sets of 20 reps;
bench press: 5 sets of 10 reps;
deadlift: 5 sets of 20 reps.

The nuances of athleticism

In the squat, it will be useful to use a box or bench that you need to touch with your pelvis while performing the squat. This will help you develop the correct squatting technique until your thighs are parallel to the floor.
It is best to start deadlifts from the plinths (the hills on which the athlete stands, the bar lies at his feet). 50 kg pancakes can be used as plinths.
Rest between sets for 3 minutes. Gradually it can be reduced to 1.5-2 minutes.
When you arrive at the gym, you should first warm up for 5-10 minutes and do some stretching. This will warm up your muscles and give you the psychological mindset for hard work.
Powerlifting for beginners should start with light weights. The first training sessions in powerlifting for beginner lifters are aimed at developing the correct technique and strengthening the stabilizer muscles. Therefore, you should initially focus on the number of repetitions, rather than the severity of the weight lifted.
The first approach is a warm-up, you should always do it with an empty bar. The second is a warm-up exercise with small weights on the bar. The third warm-up is half the worker or 60%.

The main mistake of new powerlifters

It lies in the fact that they waste their energy on “unnecessary exercises.” By vigorously pumping their biceps or triceps on exercise machines, they drive themselves into a state of overtraining. Going to the gym ends here. It is important to remember that the development of strength indicators will only occur if you devote more time to the basic golden three. Isolated exercises also need to be given attention, but after the base.

Powerlifting Federations

IPF – International Powerlifting Federation – is the very first organization associated with this sport. The IPF is a member of the World Games Association, as well as the General Assembly of International Sports Organizations. It includes more than 100 countries. WPC - World Powerlifting Congress - was founded a few years after the IPF and is an equally authoritative organization. More than 30 countries are registered in the WPC. The competition rules and regulations in these organizations are somewhat different. Mainly:

The IPF has doping controls;
Monolift is allowed in WPC;
Multi-layered clothing is prohibited in the IPF;
The WPC introduced a raw division much earlier;
IPF uses special exercise bars.

Today in the world there are more than 2 dozen powerlifting federations, each of which has its own regulations that do not meet the requirements for participants in the Olympic Games. That is why powerlifting is not yet included in his program, but it is part of the World Games.

The benefits and harms of powerlifting

Physical fitness in powerlifting is of great importance, since lifting heavy weights carries the risk of dangerous injuries. Poorly developed muscles, unstrengthened ligaments and joints are vulnerable when engaging in strength sports, so in order to avoid serious health problems, it is better not to engage in triathlon without a special preparatory program and good nutrition.

Benefits of powerlifting:

Increased endurance;
Significant improvement in strength indicators;
Strengthening muscles, bones and tendons;
Strengthening the cardiovascular system;
Improving the state of the nervous system, normalizing sleep and appetite;
Positive effect on the hormonal system;
Excellent physical shape and figure;
Boosting immunity.

The positive effect of powerlifting on the human body occurs only if the training program is designed taking into account the individual characteristics of a person, that is, age, gender, and health status. A powerlifting coach is obliged to warn a novice athlete about the dangers of power sports, and also to properly prepare him for working with heavy weights.

Why powerlifting is harmful if not trained correctly:

Problems with the cardiovascular system;
Serious injuries to ligaments, muscles, tendons and joints;
Intervertebral hernias, disc displacement.

Of course, various versions of powerlifting are harmful in adolescence, since during this period the human skeleton grows rapidly, and excessive loads can provoke improper development of the spinal column and irreversible deviations in this process. A large load on the growing tissues, which are still cartilaginous, will definitely not bring benefit, and possible injuries may not allow a full restoration of health.

Powerlifting for everyone

Powerlifting for a girl is an opportunity not only to lose weight, but also to significantly tighten her muscles, dramatically change her figure for the better, become stronger and more self-confident. However, most women are confident that doing strength sports will lead to an irreversible increase in muscle mass and make them masculine. It is a myth! The female body is not predisposed to rapid muscle development - it has little testosterone. At the same time, it diligently preserves adipose tissue in order to preserve the fetus in case of insufficient nutrition of the mother during pregnancy.

Powerlifting exercises focus on working muscles to improve their strength, and bulking up is not mandatory. A woman will not develop muscles of steel if she does not absorb tons of protein and use hormonal drugs. Strength training combined with proper nutrition will allow her to:

Speed up metabolism, that is, get maximum benefit from the foods you eat, cleanse your body and skin;
Tighten your figure. Visible muscle relief will appear, which makes women’s work even more sexy and desirable in the eyes of men;
Increase strength, which will make it much easier to cope with household chores, for example, moving the sofa without difficulty (while the husband does not see!), etc.;
Get the opportunity to please yourself with various goodies from time to time, since women's powerlifting involves spending more calories than consumed, which sometimes allows you to slightly expand your diet.

As you can see, powerlifting for a woman is simple: a properly designed diet and exercise. However, things are a little more complicated for men who want to gain muscle mass. What is the difference between powerlifting and bodybuilding? Because the first implies strong, but not necessarily large muscles, and the second - a large and prominent body, but not always as strong and resilient as possible. However, if you combine these two sports, you get a great result:

Building muscle fibers involves increasing the number of contractile elements that can be recruited when lifting heavy weights;
The compound exercise powerlifting system puts enormous stress on the muscles, resulting in muscle growth, which is what a bodybuilder craves.

Add to this proper nutrition and nutritional supplements - you get a lot of energy, growth of muscle tissue and strength indicators. However, you still need to do mass powerlifting correctly, since the wrong program will lead to the fact that your muscles will not increase much and your strength will not increase.

Initially, you need to focus on basic strength training in powerlifting - this will allow you to reach larger weights. After this, you need to do intermediate classes with auxiliary exercises, where high-quality muscle development will be carried out with a large number of repetitions. All this time, of course, you need to carefully monitor your diet and, if desired, supplement it with protein or other supplements.

Correct exercise technique

If you are a complete novice in weightlifting, then here are some recommendations for you on the correct technique for doing triathlon.

Deadlift

It would be a mistake to try to lift the weight using your back muscles:

You need to lift the barbell with your leg muscles, your back should remain straight. The bar should be close to the body. At the beginning of the exercise, take a breath. The explosive movement first turns into a smooth rise of the projectile to the top point.
Lower the bar smoothly, as you exhale, pushing your hips back, bending your knees and without lifting your heels from the floor. If your hands cannot hold the weight or the bar slips out, then strap bands or magnesium will help to hold it.

Barbell Squat

The barbell must be removed from the racks correctly:

The bar should be located in the middle of the trapezius muscle of the back. Incorrect bar position destabilizes the body. Feet shoulder-width apart or slightly wider. Hands hold the bar at a distance of 20 cm from the shoulders.
Inhale and remove the projectile from the racks without jerking using your legs. You don’t need to go far, just gain some distance so as not to hit the racks. 2-3 steps will be enough.
During a squat, the feet do not leave the floor. The pelvis is pulled back, the knees bend. To practice the correct squat technique, it will be useful to squat with a barbell on a bench.
Incorrect head position will disrupt your balance. It is enough to look straight ahead or a little higher, without throwing your head back or lowering it down. It is not recommended to look around - the projectile may lead to the side.
Having reached the bottom point, push the gluteal muscles to return to the starting position. Exhale when you reach the halfway point. You should not try to rise by inertia from squatting. This is a common mistake among young athletes. It is fraught with knee injury and does not pump muscles well.

Control the sharpness of your movements during the squat. Sudden removal of the barbell from the racks or rapid lowering can injure the spine.

Bench press on a horizontal bench

In order to take the correct position on the bench, the new athlete should pay attention to the support points on the bench.

The first point of support with the bench is the trapezius muscles of the back. The second is the legs. They are firmly placed on the floor and pulled back a little. The third is the pelvis. In competitive powerlifting, some lifting of the pelvis from the bench is allowed. The chest is brought out towards the bar, the shoulder blades are brought together, the legs are tense - this is the position of the body when removing the weight from the racks. The barbell, with arms outstretched, is located above the point of contact on the chest - just above the nipples.
The projectile must move slowly, the athlete has complete control over its progress. When lowering the bar, the elbows are positioned towards the body at an angle of 45-70 degrees. During training, the projectile is not fixed at the lowest point, unlike in competitions.
The gravity rises up. It is allowed to move the projectile towards the head. Movements should be smooth and without jerking.

Nutrition for a lifter

A new lifter needs to plan his diet. It should consist of healthy products. A balanced diet includes proteins, fats and carbohydrates.

What to choose in food:

meat and fish;
cereals (rice, buckwheat, oatmeal, pearl barley, etc...);
pasta;
eggs;
dairy products (milk, cottage cheese, kefir);
vegetables and fruits.

Food should be taken 5-6 times a day, in small portions. After training, it is useful to drink a gainer with amino acids. And after an hour, eat a hearty meal and regain strength.

Rest after training should be complete, stress-free. Sleep duration is at least 8 hours. The athlete’s recovery and progress depend on this.

Powerlifting for beginners should begin with basic training aimed at developing their muscles, preparing them for serious and regular loads. This period should last at least 3 months so that you yourself understand what you have gotten yourself into and what will happen to you next - is it worth continuing this race for the power of Atlas and the glory of Zeus.

Initially, your training should, in addition to the 3 basic exercises, include many others with a large number of repetitions in order to work every muscle of the body, otherwise your “Achilles heel” will subsequently derail your competitive performance. The methodology in powerlifting is based on the technique of performing each exercise - it must be strictly observed when working with any weights, therefore, at the very beginning of classes, training should be based on eliminating errors when performing the “base” and not only. This is what will speed up your positive results and reduce the risk of injury.

Let's talk a little about nutrition. Do not try to adjust your diet to your weight - it should increase. If you want to stay in one weight category, then the world powerlifting championship will not happen to you, since you will very quickly become uninteresting to yourself. A varied diet and sports supplements will not only help you increase weight, but will also give you the energy and strength that will allow you to overcome the resistance of even greater weights. Never neglect quality products - help your body cope with the load.

Half an hour before training, eat some complex carbohydrates, immediately after it, drink a gainer with amino acids, and an hour later, eat a hearty and balanced meal. Don’t forget to follow a daily routine: sleep at least 8 hours, eat regularly, rest, adhere to a clear training schedule - motivation in powerlifting begins with self-discipline and the first results.

Let's look at 2 training programs for beginners in powerlifting. Let us immediately note that each of them must contain exercises for general physical development (selected at your discretion). The first number after the name of the exercise indicates the number of approaches, and the second number indicates the number of repetitions.

Beginner program No. 1:

First training session. Bench press (wide grip) – 3*15. Seated chest press – 3*15. Standing biceps curl (with a straight bar) – 3*15;
Second training session. Squat (barbell on shoulders) – 3*10. Squat (barbell on the chest) – 3*10. Leg bending in the simulator – 3*15;
Third training. Bench press (close grip) – 3*15. Dumbbell press (lying on a horizontal bench) – 3*15. Lifting the barbell for biceps (straight bar, reverse grip) – 3*15;
Workout four. Deadlift – 3*8. Bent-over barbell row – 3*15. Pulldown of a vertical block to the chest – 3*15.

You need to start this cycle on Monday and perform it every other day. The third workout takes place on Friday, followed by 2 days of rest, and the fourth is performed on Monday. The second cycle begins on Wednesday. As for the weights used, they are selected by the trainer - what is important is not the weight that you can lift, but the number of repetitions that you can perform, following the rules of technique.

Powerlifting Program for Beginners #2:

First training session. 1. Squat with minimal weights – 1*5. Increase the weight of the bar and perform 2*4. If everything is fine with your technique, then add more weight and perform 5*3. 2. Bench press with light weight (medium grip) – 1*6. Increase the weight and perform 2*5. Add more weight and do 2*4. 3. Take light dumbbells and perform their raises while lying on a horizontal bench. Work your pectoral muscles 5*10 with this exercise. 4. Push-ups on parallel bars – 5*8. 5. Bent-overs with a barbell – 5*5. 6. Leg press – 5*5;
Second training session. 1. Deadlift with minimum weight – 1*5. Increase the weight and perform 1*4. With even more weight, do 2*3. Do working approaches 4*3. 2. Triceps lift – 3*10. 3. Squats in the simulator – 5*5;
Third training. 1. Squat with initial weight – 1*6. Increase the weight and perform 2*5. Perform 5*5 exercise with working weight. At the first workout there were also squats, but there should be more weight there than now - here the emphasis is on the number of repetitions. 2. Bench press – 1*5. Increase the weight and perform 2*5. Add more weight and make it 5*4. 3. Dumbbell fly – 5*10. 4. Press crunches – 3*10. 5. Bends through the goat – 4*10.

The minimum weight does not mean 1 kg, but the weight with which it is quite easy for you to perform this or that exercise - for some it is 30 kg, and for others 50. You need to increase this weight first by 10 kg, in the latter approaches - by 5. After a month of training, it is worth performing a “walkthrough” - determining your maximum weight in each exercise performed. Powerlifting workouts for beginners must be performed with a harness!

Inventory and equipment for powerlifting

World powerlifting, due to the large number of federations, is quite diverse in the use of equipment. It can be reinforcing and supporting. The latter is an integral part of all official competitions. These include:

Soft T-shirt;
Wide belt for powerlifting;
Elastic tights;
Powerlifting bandages for knee and elbow joints;
Long socks, gaiters or shin guards.

Reinforcing equipment allows an athlete to increase the weights they can lift and also minimize the risk of injury. In addition, she “controls” the technique of performing the exercises, although not always for the better (applies to those cases when the equipment is of poor quality or incorrectly selected). Each federation has its own rules regarding the use of eventing clothing and accessories. They significantly influence powerlifting standards.

The use of reinforcing equipment is associated with significant financial expenses, as well as pain (bruises, cuts, abrasions), since special clothing for powerlifting pinches the skin and compresses the body. Let's look at the elements of such equipment:

For squats you need a suit, a belt, bandages on your knees and wrists, and shoes. The suit must be very tight (it may leave bruises on the body). Choose a powerlifting belt that is wide, leather, and has one tongue. The bandages must be durable. Wrap them around your tense and straightened leg from below. Wrapping your wrists will help them cope with the enormous stress created by the weight of the barbell. Powerlifting shoes should be stable - either flats or leather basketball shoes;
For the bench press, a T-shirt, belt, and wrist bands are used. The tank top should also be tight and uncomfortable, like a squat suit;
To perform deadlifts, wear a suit, belt, and shoes. Keep in mind that a suit that is too tight may prevent you from moving your shoulders back at the finish of the exercise. A belt is a must here - it is most useful when performing deadlifts. Shoes must be stable and have smooth, non-slip soles.

In a powerlifting equipment store, look for quality products, such as Inzer or Titan, Marathon. Please also note that getting used to strengthening equipment is not easy, so start training in it in the pre-competition period.

Now let's look at powerlifting equipment:

Barbells, weights, dumbbells. It is advisable that they be collapsible - this will make training easier and save space in the apartment if you are working out at home. The bar for powerlifting should be very durable, and the plates should not be rubberized;
Crossbar. It must support your weight and the weights you use;
Horizontal and inclined bench for powerlifting;
Expanders. They are useful for various moving exercises.

In addition to the coach, specially selected music for powerlifting can stimulate the classes, but the most important thing is motivation and high-quality equipment.

Powerlifting training system

A specific powerlifting training program should be created exclusively by a professional, so we will not write in the article anything that could harm you. Let's look at strength training in general terms:

Divide your workouts into squatting, pressing and deadlifting - this will allow you to achieve greater results and not force your body, giving it time to recover and without overloading the same muscle groups;
Training should also vary in intensity, that is, be light, medium and heavy;
A powerlifting training plan cannot take into account all the factors affecting the athlete every day, that is, how much he slept today, how he ate and what stress he experienced at work, so the number of repetitions and the weights used may differ each time - it depends solely on the current state of the practitioner .

Let’s look at 3 workouts separately, taking into account their focus:

Squat. The first and main exercise is squats with a barbell, after which auxiliary exercises are performed, for example, hip flexion in a machine, leg press, lunges with a barbell, calf raises with a barbell on the knees;
Bench press. Perform a bench press, followed by auxiliary exercises. These can be dumbbell presses, lying on a bench, push-ups, parallel bars, pull-ups, extensions and curls with dumbbells;
Traction. Do a deadlift, after which you load the trapezius muscles, hip flexors and extensors - barbell rows to the chin, shrugs with a barbell or dumbbells, leg curls lying or standing, straight-legged rows, hyperextension.

Don't forget to warm up before each workout and stretch after it. You need to rest between workouts for 1-3 days, depending on the effort expended. The total number of repetitions of each auxiliary exercise should fit into 1-3 sets of 12-20 repetitions.

Deadlift training in powerlifting should start with 6-8 reps (light weights), perform 4-6 reps with a moderate load, and finish with 2-4 reps with extreme weights. Do the bench press with a “light” barbell 12-15 times, then, increasing the load, repeat 8-12 times and finish with 2-6 repetitions. Start squatting 8-12 times, with an average load do the same exercise 6-8 times, and with a maximum load - 2-6 times. Remember that powerlifting training should be productive and do not forget about the technique of each exercise.

Nutrition and Powerlifting

It’s easy to say: “Eat right”, it’s much more difficult to do this, but it’s even more difficult to create your own diet, since it must take into account not only the axioms of a healthy diet, but also the age, gender of a person, the nuances of his metabolism, health problems, so it’s best do this with the help of a professional nutritionist. Powerlifting athletes must adhere to the following nutritional rules:

Plan your diet in advance, you can make preparations. The house should always have a supply of nuts and fruits for snacks, as well as meat and cereals for quickly preparing a full meal;
Eat meals every 2-3 hours. This will speed up your metabolism, absorb more nutrients from food and burn excess fat;
Eat complete proteins every day. This applies to lean types of meat, since they contain the highest quality and nutritious protein, which will not only bring maximum benefit, but will actually satiate the body;
Eat natural food, avoid processed foods, sausages and any processed foods;
Include vegetables in every meal. They can be fresh, steamed or grilled. Vegetables are a source of antioxidants, fiber and a storehouse of vitamins;
Consume large portions of carbohydrates only after training. We are talking about cereals, pasta and other foods with a high glycemic index. Fruits and complex carbohydrates can be eaten at any time;
Eat healthy fats daily. These are fish, vegetable oils, nuts;
Drink plenty of water and less sweetened drinks, avoid alcohol;
Make your diet varied. Look for new recipes, otherwise proper nutrition will get boring very quickly, which leads to breakdowns.

Different types of powerlifting require a different approach, but in any case you need to practice wisely, take into account the advice of your coach and people involved in triathlon professionally. Strength sports require not only muscular endurance, but also psychological endurance, so prepare yourself thoroughly before going into a “heavy” sport.