If you've been involved in strength training, functional fitness, or cross-training for a while, you will eventually come into contact with certain types of training, competition formats, special training plans, and many, many technical terms. Powerlifting draws on all of the aforementioned areas. Simply put, powerlifting is a competitive sport where the goal is to move as much weight as possible in a single repetition across three exercises: squats, bench press, and deadlifts. It is similar to Olympic weightlifting, as the barbell also plays a central role here. The difference is that in powerlifting (known as 'Kraftdreikampf' in German), three basic exercises are evaluated by competition judges.
What exactly does powerlifting mean?
Powerlifting is primarily about moving as much weight as possible. But that's not all. Technically flawless movement execution that complies with the rules also counts. Powerlifters compete against each other in various weight classes during a competition. For each of the three exercises (squats, bench press, deadlifts), you have three attempts to perform the exercise correctly with as much weight as possible. An attempt is valid whenever you move the weight correctly and according to the rules without your spotters on the sides having to step in, for example, to support the weight. Each exercise has certain rules and specifications regarding how it must be performed. If the judges declare the attempt valid, the best attempt from each exercise series counts. The winner has the highest total score combined from the best valid attempt in each discipline.
What does powerlifting training look like?
In powerlifting, you need specific competition preparation and therefore a workout plan tailored to you. Workout plans are a dime a dozen, including in powerlifting. However, simply training according to one of the existing good powerlifting workout plans will likely not lead to the desired results. Sure, the primary goal and foundation is to build more muscle mass. But in a second step, paying attention to technique is at least as important. Here, you don't just train the pure competition disciplines, but also variations of each exercise. As the competition gets closer, however, you focus more and more on the actual competition disciplines and their correct execution according to the rules. A strength training beginner should never start powerlifting directly. It is best if you already have years of routine in the exercises, having learned and internalized them from scratch. There are countless workout plans. The basic structure could be, for example: three training days a week with a 48-hour break between each. Or 4 training days are defined, with a rest day after every second day, and each day focusing on a different muscle region or main exercise and its variations.
Why the recovery break is so important
Fatigue management plays a particularly important role in this type of training. When powerlifting, you always train on the edge of your 1RM, meaning with very heavy weights close to your maximum weight that you can just barely manage in one single repetition (1 repetition maximum = 1RM). However, if you train exclusively with your maximum weight and only ever perform a single rep, you won't build muscle. Therefore, a training plan includes various sophisticated set-and-rep schemes with different weights, so that both your 1RM and your strength gains are trained. You must not overfatigue your muscles during training weeks to the point where they might not be fully ready for the next workout. Instead, always work at the limit of what is possible within the training week and the recovery time scheduled into it. Thus, it is of utmost importance that you find out how long your muscles take to recover properly. And this makes it clear why you shouldn't simply copy any random powerlifting plan step for step. Everyone experiences muscle fatigue differently, and everyone requires their own individual time for recovery. That means you may need to adjust the weights and sets in the plan so that they fit you and your body perfectly.
Your entry into powerlifting
We are happy to give you a few tips to help you get started with powerlifting training:
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Train the technique of the three disciplines: squats, bench press, and deadlifts. Preferably during every workout.
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There is approved equipment: it is best to train with the barbells and weights that are also approved for competition. Knee sleeves and special powerlifting suits are frequently used. Familiarize yourself with the rulebook and use accessories during training that are also permitted in actual competition.
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It is best to coordinate exercises in your workout plan with higher repetition counts at lower weights alongside 1-rep or 2-rep sets close to your maximum weight. This builds both strength and muscle mass.
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Before the competition, focus solely on the three required disciplines; skip or reduce other training exercises if necessary. Keyword fatigue management: schedule plenty of recovery time .
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Watch out for impending muscle failure: Often there are muscle groups or individual muscles that are better trained than others, which might then step in for the weaker muscles during high training intensity. Make sure this does not lead to muscle failure, as this in turn results in excessively long recovery times and increases the risk of injury.
As you can see, powerlifting is a very special challenge in strength training, and especially if you want to pursue it professionally and at a competitive level, a well-structured training plan tailored specifically to you is essential.
Familiarize yourself with the rules of the competition, pay attention to the details, and practice the routine precisely. Get good equipment or practice in the gym with competition-grade equipment such as Olympic barbells, a barbell rack, and a competition-approved bench press bench. Pay attention to proper nutrition with high-quality proteins, healthy carbohydrates, and essential fatty acids.
And finally: Pay attention to your fatigue levels and adjust your plan so that it works as effectively as possible for you, including recovery phases. Feel free to start with one of the standard workout plans, but after a multi-week trial phase, it will likely be necessary to individually adapt the plan to your performance level in order to achieve optimal training results.
