FAQ

(FREQUENTLY ASKED QUESTIONS)

TABLE OF CONTENTS (JUMP LINKS)

  1. What is powerlifting?
  2. How can I improve my one rep max (1RM)?
  3. How often should I train for powerlifting?
  4. What is a deload week, and why is it important?
  5. Should I focus on specific accessory exercises?
  6. How important is nutrition for powerlifting?
  7. Can I train for powerlifting if I’m a beginner?
  8. How long does it take to see progress in powerlifting?
  9. What safety precautions should I take?
  10. How can I find a powerlifting competition to participate in?

Remember to consult with healthcare professionals before starting any new fitness program, especially if you have pre-existing health conditions.

1. WHAT IS POWERLIFTING?

Powerlifting is a strength sport that consists of three main lifts: squat, bench press, and deadlift. 

Athletes compete to lift the heaviest weight in each of these movements to determine their overall strength.

Records are kept for each of the “Big 3” movements in addition to the highest Total which is the total combine weight of a lifters best weight lifted for each of the big 3 movements.  

2. HOW CAN I IMPROVE MY ONE REP MAX (1RM)?

Focus on Progressive Overload Training: 

Progressive overload is when you incrementally increase weight, volume, and intensity of your training program over time to challenge your muscles and stimulate muscle growth which in turn leads to increased strength

Follow a Structured: Program: 

Use a well designed powerlifting program that includes specific training cycles for each lift, provides adequate recovery, and utilizes a progressive overload program.  We’ve included a list of popular structured training programs on our Structured Training Page.

Ensure Proper Form:

Technique is crucial for lifting heavy weights s safely and effectively. If you have a trainer or couch who can advise you on proper technique practice what they show you with lighter weights to develop good technique.  Using a gym mirror or training partner to check your form can be a good way to monitor your form and correct any issues before they develop into bigger issues.  If you don’t have a gym mirror or training partner you can also record yourself with a phone of camera to evaluate your lifting technique.
If you are struggling with your form and technique consider hiring a coach for guidance.

3. HOW OFTEN SHOULD I TRAIN FOR POWERLIFTING?

The frequency of training depends on your experience level and program. Generally, powerlifters train each lift multiple times a week, incorporating both intensity and volume days depending on what their structured training program schedule calls for.  

Make sure not to over do it and stick to the program as overtraining is on our list of common training mistakes in strength sports which means the body doesn’t have enough time to recover and grow between workouts.  

4. WHAT IS A DELOAD WEEK, AND WHY IS IT IMPORTANT?

A deload week involves reducing training volume and intensity to allow your body to recover from intense workouts. It helps prevent burnout and reduces the risk of overtraining.

While a regular training program should allow for rest days you will periodically need to take a deload week to let your body recover from the accumulated stress of training.  Generally speaking a deload week every 3 months or so is appropriate.  

A deload week workout should be about 1/2 the regular weight and 1/2 the volume you normally do.  This might not sound like much, but that’s the point you’re giving your body a chance to recover.  

It can be tempting to just do nothing during a deload week but it’s important to get into the gym and keep moving to help keep blood flowing to the areas that need to recover and stay loose.  

Deload weeks are a great time to work on stretching and mobility to make sure things are staying flexible and loose. 

5. SHOULD I FOCUS ON SPECIFIC ACCESSORY EXERCISES?

Yes, incorporating accessory exercises can address weaknesses, improve stability, and enhance overall strength. Common accessories include lunges, rows, and core exercises, balance work, grip strength, shoulders, calves, and more.

while you can’t do everything it’s a good practice to pick a couple areas you need to improve such as grip strength, shoulder work, and core and pick a few exercises to work into your routine.  

Fun fact, smaller muscle groups tend to recover quicker than bigger ones so don’t be afraid to hit the same group a few times a week if you don’t feel the soreness.  

6. HOW IMPORTANT IS NUTRITION FOR POWERLIFTING?

Nutrition plays a crucial role in supporting strength gains and recovery. Ensure an adequate intake of your core macro nutrients (Macros) which are protein, carbohydrates, and fats along with a proper vitamin routine to support muscle growth.  

Timing of meals and supplements is also important for getting the most of our your diet and training.  

Check out our section on Nutrition Tips for some ideas on improving your nuturtion

Consider consulting a nutritionist for personalized advice.

7. CAN I TRAIN FOR POWERLIFTING IF I'M A BEGINNER?

Absolutely! Powerlifting can be adapted for beginners.

Start with proper form, gradually increase weights, and consider seeking guidance from experienced lifters or coaches.

Remember every great powerlifter had a day one in the gym too.

8. HOW LONG DOES IT TAKE TO SEE PROGRESS IN POWERLIFTING?

Progress varies among individuals, but consistent training, proper nutrition, and recovery can lead to noticeable improvements within a few months. Patience is key.

The fastest way to derail your progress is by getting injured so take your time and work your way up to the heavier weights if you haven’t been in the gym in a while.  

Slow and steady is the name of the game here, most of your top lifters have been lifting for 10, 15, or even 20+ years.  even a 5lbs improvement on a lift in a month starts to really add up over these timelines.  

9. WHAT SAFETY PRECAUTIONS SHOULD I TAKE?

Warm-up thoroughly before lifting to loosen your body up and prepare for the work ahead.

User proper form for every single lift!  Not just when you’re lifting lighter weights.  

Use proper lifting equipment like belts and wraps when needed.

Have a spotter for heavy lifts, especially bench press and squat.

Listen to yoru body.  If you feel sharp pains or have lingering soreness that’s unusual give that area of your body some attention.  do you need to do some stretching?  is the issue more serous?  Many serous injuries start off as minor ones, listen to your body and don’t let a minor injury become a major one.  

10. HOW CAN I FIND A POWERLIFTING COMPETITION TO PARTICIPATE IN?

Check with local powerlifting federations, gyms, or online platforms for upcoming competitions. Ensure you meet the eligibility criteria and register in advance.

Remember to consult with healthcare professionals before starting any new fitness program, especially if you have pre-existing health conditions.