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How to Start Powerlifting

How to Start Powerlifting

One of our passions here at Junkyard Training is powerlifting. We have been powerlifting for decades and have a close knit and dedicated powerlifting team. That being said, powerlifting is a sport that can be daunting to get started in. Don’t be intimidated!.Powerlifting is a strength sport that involves three main lifts: squat, bench press, and deadlift. To get started with powerlifting, here are some tips to help you on your journey.

Set Clear Goals

One of the keys to progress is having clear goals. Therefore, be sure to define your goals and objectives in the beginning. Are you aiming to compete or just improve your strength? Knowing your goals will help structure your training.

Learn Proper Technique

Technique is crucial in powerlifting to maximize your strength and prevent injuries. Consider hiring one of our trainers or finding online resources to learn and refine your lifting technique.

Start with a Solid Foundation

Build a strong foundation by focusing on compound movements like squats, deadlifts, bench press, and overhead presses. These exercises work multiple muscle groups and are essential in powerlifting.

Training Program

Choose a powerlifting-specific training program or work with a coach to create a customized plan. Programs like Starting Strength, StrongLifts 5x5, and the 5/3/1 program are popular choices for beginners.

Progressive Overload

Gradually increase the weight you lift over time. This progressive overload is essential for strength gains. Keep a training log to track your progress.


Pay attention to your nutrition. You'll need to consume enough calories and protein to support muscle growth and recovery. A balanced diet is important for overall health.

Rest and Recovery

Adequate rest and recovery are crucial for powerlifting. Ensure you're getting enough sleep and allow your muscles to recover between workouts. Active recovery, like stretching and foam rolling, can also be beneficial.

Mobility and Flexibility

Work on your mobility and flexibility to improve your range of motion. This will help you with your lifts and reduce the risk of injuries.


Consistency is key in powerlifting. Stick to your training program and be patient. Strength gains take time, so don't get discouraged if progress is slow.

Injury Prevention

Pay attention to your body. If you experience pain or discomfort, seek advice from a medical professional or experienced coach. It's better to address issues early to prevent them from becoming serious injuries.

Remember that progress in powerlifting can be slow, but it's a rewarding journey. Be patient, stay committed, and enjoy the process of getting stronger. Always prioritize safety and proper form to prevent injuries.

Posted By Junkyard Training on 10-31-2023