Getting started with powerlifting

You don’t have to be strong to start powerlifting. You get strong because you start. On this page we’ve put together everything you need for your first months: a good gym, the technique for the three lifts, a simple programme, the right kit and, if you want, your first meet.

1. What is powerlifting, anyway?

Powerlifting is a strength sport with three lifts: the squat, the bench press and the deadlift. At a meet you get three attempts per lift. Your heaviest successful attempt on each lift counts towards your total. Whoever lifts the highest total in their weight class wins. Our articles go deeper into what powerlifting is exactly and why it’s so addictive.

2. Find a gym with the right kit

You can start perfectly well in a regular gym, as long as it has a squat rack, a bench and a few bars. But as soon as you get more serious, you’ll want to train among people doing the same thing. A proper powerlifting gym has stiff bars, calibrated plates, a competition rack and a deadlift platform. And often a coach who can assess your technique.

3. Learn the three lifts properly

Technique first, weight second. Start with an empty bar or even no bar at all, and film yourself from the side. Focus on these basics:

• Squat: bar on your upper back, feet roughly shoulder-width apart, chest up. Go down until your hip crease is below the top of your knee. That’s the depth that counts at a meet.
• Bench press: shoulder blades back and down, feet planted firmly on the floor, glutes on the bench. Lower the bar under control to your chest and press it up.
• Deadlift: bar over your midfoot, neutral back, arms straight. Push the floor away and finish upright with your knees and hips locked out. Conventional and sumo are both allowed.

Want more variety in your pulling? Look into the different deadlift variations.

4. Pick a simple programme

As a beginner you don’t need a complicated plan. Train three times a week, each lift two to three times a week, and go a little heavier every week. That works for months. You’ll find more on building a programme like that in our articles. Use the 1RM calculator to set your training weights.

5. Recovery is training too

You don’t get stronger during training, but after it. Eating enough, getting enough protein and above all enough sleep make the difference. Read more about nutrition for powerlifters and how much sleep you need in our articles.

6. The kit you actually need

At first: flat, stable shoes and nothing else. After a few months, this kit comes into the picture:

• Squat shoes with a raised heel for more depth and stability.
• A solid 10 mm or 13 mm belt for your heavy sets.
• Knee sleeves for warmth and support around your knees.
• Wrist wraps for stable wrists on the bench and squat.

7. Your first meet

A meet is the most fun way to see how strong you’ve become. In the Netherlands, the KNKF (the Dutch powerlifting federation) organises special beginner meets with no qualifying totals. You need a KNKF membership, and beforehand you complete the free e-learning from the Doping Authority (Dopingautoriteit). Check the competition calendar and read up on meet preparation in our articles. The rules are on the rules and weight classes page.