Powerlifting Workouts for Beginners

Powerlifting Workouts for Beginners

Powerlifting is one of the popular sports in the world. But today, not only professional powerlifters, but lay men and women too perform powerlifting exercises for enduring strength and fitness. If you are a beginner and wish to start powerlifting, then reading this article would be resourceful for you...
Powerlifting is one of the most competitive sports, and its training involves a lot of strenuous workouts. Squats, bench press, and dead lift forms the core of the powerlifting training. On the actual day of competition powerlifters exhibit their prowess by lifting large amounts of weight using various muscle groups. For example, while performing squats they use glutes and quadriceps to lift high weights. While performing bench press the lifter has to lift weight using triceps and deltoids. Dead lift is generally performed at the end where a lifter uses multiple muscles, such as the entire back muscles, hamstrings, glutes, and quadriceps.

Today many health conscious people perform powerlifting workouts to build their strength and stamina. It also helps one build muscle and gain more physical power. But a wrong powerlifting workout can lead to various physical problems, such as muscle spasms, bone damage, body aches, etc., and hence it is essential for everyone, especially the beginner, to consult a fitness trainer before starting with any powerlifting workout regimen. This article would provide you with a sample powerlifting workout plan specially for beginners, but before that, there are certain precautionary factors that you must consider.

Tips for Beginners on Powerlifting Workouts
  • You must consult a fitness trainer and get the postures and positions of the workouts to avoid any injury and to increase the effectiveness of the exercises.
  • If you are unwell, under medication, or pregnant, avoid performing these exercises or consult your doctor before doing so.
  • Always warm up before you start with a powerlifting workout. Also, lie on the floor after the workout is over so that the body can relax.
  • Keep your body well hydrated during workouts. Prefer lemon water and fresh fruit juices over energy drinks.
  • Consult about the diet that you need to take before and after the workout and stress more on healthy foods.
  • There are different workouts routines for women and men so always consult your trainer about it.
  • Perform the exercises under the guidance of your fitness trainer and adhere to all the rules prescribed by him.
Sample Powerlifting Workouts

First, remember that you cannot start powerlifting workout suddenly on a random day. You first have to start with light exercises if you have never exercised before. You can start with, walking, jogging, or cycling, etc., everyday for a week at least for thirty minutes. It will help your body to prepare for the further exercises. But if you are already one of them who exercise regularly, then you can start with powerlifting workouts. You have to increase the weight, reps, and sets as you progress. Also remember that you have to follow a powerlifting workout every alternate day, that is thrice a week only. The sample plan is as following:

Monday
Squats: Five sets of five repetition with extremely moderate weights.
Front Squats: Three sets of eight repetitions with moderate weights.
Glute Raises: Three sets of eight repetitions with moderate weights.
Calves: Three sets of ten repetitions with moderate weights.

Wednesday
Bench Press: Five sets of five repetition with extremely moderate weights.
Flat Dumbbell Bench Press: Two sets of ten repetitions with moderate weights.
Close Grip Bench Press: Three sets of five repetitions with moderate weights.
Triceps Pushdown: Two sets of ten repetitions with moderate weights.

Friday
Dead Lifts: Five sets of five repetition with extremely moderate weights.
Barbell Rows: Three sets of eight repetitions with moderate weights.
Extensions: Three sets of ten repetitions with moderate weights.
Barbell Curls: Five sets of five repetition with extremely moderate weights.

That was a sample powerlifting workout plan for beginners where you have to start with easy weights with which you are comfortable and gradually add more weight each week. Generally, you will be able to add five to ten pounds every week. On the other alternate days you can perform cardiovascular exercises, such as running, jogging, swimming, cycling, etc. Give your body some rest on Sunday so that your body can relax too. To get the desired results, follow a healthy and balanced diet regularly along with a healthy lifestyle.

Disclaimer: This article is for informative purposes only. Always consult a physician before starting any physical fitness program in order to reduce the risk of injury.
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