Powerlifting For Women

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What You Need to Know About Women's Powerlifting to Get Started

What You Need to Know About Women's Powerlifting to Get Started

The days of male-dominated strength training and sports are long gone. Indeed, it's estimated that the number of female powerlifters has more than doubled since 2015! Although the prospect of beginning powerlifting can be intimidating, the benefits of increasing strength and confidence far outweigh the risks.

This article will highlight eight methods to acquaint yourself with the sport and best prepare you for entering a powerlifting competition, to help you get off to the best possible start.


Powerlifting in Eight Easy Steps

Before you begin your quest to become the strongest woman in your weight class, be sure you understand the rigors of powerlifting by completing the eight steps below.


1) Gain a thorough understanding of the sport of powerlifting.

It's critical that you understand powerlifting, the rules, and how competitions function before you start training. This can help you prepare for a powerlifting competition by giving you a better sense of what to expect when the time comes.

Failure to comprehend the needs of the activity may force you to exercise in a sub-optimal manner if you are programming your own training. The deadlift, squat, and bench press are the three lifts used in powerlifting to determine your maximum strength.

During meetings, you will be given three attempts to lift as much weight as possible with each action. We'll keep track of your best lifts and add them up.

If you lift 160 pounds for the deadlift, 130 pounds for the squat, and 90 pounds for the bench, your total weight will be 330 pounds.

The champion will be the athlete who has lifted the most weight in total. There are also more aspects of powerlifting that you should be aware of. Powerlifting is a weight-lifting competition. This implies you'll be assigned to a group based on your body weight.

This is done to level the playing field, as lighter lifters would otherwise have a significant advantage. There are a variety of powerlifting federations, each with its own set of rules and regulations for contests, dress, drug testing, and weigh-ins.

You must educate yourself with the rules of your chosen powerlifting federation if you wish to perform competently and avoid being disqualified from events.


2) Attend A Powerlifting Competition

Go see it for yourself once you've gotten a handle on the sport of powerlifting and how contests work. Every year, thousands of powerlifting competitions are held all over the world. It's unlikely that you'll need to conduct extensive research or go far to locate one.

While reading about powerlifting competitions and how they function is fine, attending one will give you a better sense of how they work. Knowing the ins and outs of a powerlifting competition will make you feel a lot more at ease and confident when the time comes for you to compete.

Furthermore, you may discover that attending a meet boosts your motivation tremendously. Seeing athletes lift large weights and break new marks is truly exciting. Finally, you will get the opportunity to speak with other female athletes and ask them any questions you may have regarding their training and competition preparation.


3) Employ a Coach

If you are new to strength training, it is strongly advised that you employ a coach, ideally one with powerlifting experience. As a result, you'll master the proper approaches for all strength-training activities.

It can be difficult to know where to begin when there are so many coaches to select from. The first step is to think about what you want from a coach. As previously stated, you should seek out a coach who is knowledgeable in the sport of powerlifting.

In addition, you may need to evaluate your budget and choose the service that best suits your needs. Some lifters prefer many one-on-one sessions each week, whereas others prefer fewer sessions per week. It can be difficult to know where to begin when there are so many coaches to select from. The first step is to think about what you want from a coach.

As previously stated, you should seek out a coach who is knowledgeable in the sport of powerlifting. In addition, you may need to evaluate your budget and choose the service that best suits your needs. Some lifters prefer many one-on-one sessions each week, whereas others prefer fewer sessions per week.

If you've done some strength training before, online training can be a good fit for you. Online training is typically less expensive than one-on-one training and provides more independence.


4) Participate in a powerlifting program

There's no denying that hiring a coach can be costly, and some people may not be able to afford it. If this is the case, have no fear. Online, you may find a variety of high-quality beginner powerlifting routines. Beginner powerlifting programs such as Jim Wendler's 5/3/1, GreySkull LP program, GZCLP program, nSuns LP program, and Madcow 55 are all fantastic examples.

These beginner-friendly routines are all designed to help you achieve the most development possible in the deadlift, squat, and bench press by allowing you to significantly increase the weight lifted.


5) Make an appointment for your training.

The amount of weight you lift on competition day will be determined by the physical preparation you do before to the tournament.

If you want to compete in powerlifting, you must be completely dedicated to your training. It is not an option to skip sessions or be inconsistent. Viewing your training as an appointment is a good approach to think about it. Schedule your gym sessions the same way you would a dentist or doctor's appointment in your diary or weekly planner.

While you may be extremely motivated right now, your excitement may begin to wane at some point. This is very natural; every lifter goes through it. This strategy, on the other hand, may aid in your adherence and consistency, keeping you on track even on days when you don't feel like training.


6) Acquire Lifting Techniques

Once you've completed these steps, it's time to get down to business. The three powerlifts — the deadlift, squat, and bench press – should be the focus of your training at first. Some people pick up these lifts' techniques immediately, while others take a little longer. If at all feasible, have a coach or someone who knows how to powerlift teach you the skills. This ensures that your movement and technique are both safe and effective.

Another factor to consider is that each powerlifting association has its own set of rules for the deadlift, squat, and bench press. As a result, having a coach examine your technique to guarantee that it meets the criteria and will pass a powerlifting meet is worthwhile.


7) Make Powerlifting Objectives

After you've mastered the technique, you can start thinking about your first powerlifting competition. This entails selecting objective weights for the deadlift, squat, and bench press after analyzing your strength. It's critical to learn how to perform one-rep max testing. This includes doing one rep with as much weight on the bar as feasible, as the name implies.

This is widely regarded as the gold-standard of strength testing, and powerlifters should use it frequently. You can utilize the results of your one-rep max testing to figure out how much weight to employ in your training regimen.

Strength testing can also offer you an estimate of your target weight for each lift. Once again, it's ideal to do this under the guidance of a coach who can guarantee that your goal weights are reasonable and achievable.


8) Compete in a Powerlifting Contest

After you've decided your goal weights, it's time to enter your first powerlifting competition! There are two factors to consider when selecting an event.

To begin, seek for a nearby beginner powerlifting event if at all possible. These events are generally more laid-back than huge competitions. Entering these tournaments will offer you a taste of what it's like to compete in a powerlifting competition without overwhelming or stressing you out.

You may feel more prepared to sign up for a more competitive and advanced event after participating in a tournament like this. Second, think about how much time there is till the event. It's pointless to sign up for a tournament that's only a few weeks away because you won't have enough time to prepare.

Look for an event that will take place between eight and twelve weeks from now. This is a better timeline because it will allow you to attain your target weight for the deadlift, squat, and bench.


What makes women interested in powerlifting?

Here's how to keep moving forward on your path to strength.

  • Find a Coach or a Program.
  • Master the Fundamental Lifts...
  • Make a schedule for your training sessions.
  • Attend a Powerlifting Meet in Your Area...
  • Make a list of realistic goals.
  • Pick Your First Date! ...
  • Submit Your Reps!


How much weight should I lift to compete in women's powerlifting?

The very minimum amount of weight a competitor needs to be strong enough to lift in a powerlifting meet, according to the USA Powerlifting Rulebook (the largest powerlifting federation in the United States), is an empty bar plus the collars. This is equal to 55 pounds (25 kilograms).


What is the female record in powerlifting?

At 180 pounds, D'Andrea totaled 1,791 pounds with a 727.5-pound squat, 479.5-pound bench press, and 584.2-pound deadlift. She surpassed the unquestioned queen of equipped powerlifting by 21 pounds.


What do female powerlifters consume?

A female powerlifting diet will often consist of eating enough calories to maintain weight while assigning 1.5 to 2 grams of carbs per pound of bodyweight, 0.9 to 1.1 grams of protein per pound of bodyweight, and the remaining calories to fats.


In kilograms, how much can the average lady lift?

As this chart demonstrates, a manual load of 25 kg for the average man and 16 kg for the average woman is regarded a safe maximum limit.


What is the average weight of female powerlifters?

Weight divisions for female powerlifters vary from 97 to 198 pounds, with no upper limit after the heavyweight class.


Does powerlifting help you lose weight?

Can powerlifting, on the other hand, help you lose weight? Yes is the quick answer. Weight training, including powerlifting, should be incorporated into your fat reduction plan to help you lose weight faster.


What are some good female powerlifting numbers?

6 Crucial Women's Strength Benchmarks

  • Bench Press 75% of Your Body Weight
  • Perform a standing barbell press with 60% of your body weight.
  • Perform ten standard push-ups.
  • Perform one body-weight chin-up.
  • Lift 150 percent of your body weight in deadlifts.
  • Squat 125 percent of your body weight with a barbell.


What is a good female squat max?

A female lifter's average squat weight is 161 pounds (1RM). This is a highly remarkable lift that puts you in the Intermediate Strength Level. What is a proper squat? Female beginners should aim for a one-rep maximum of 66 pounds, which is still impressive when compared to the average population.


How much weight has a woman deadlifted?

She is currently the only woman who has ever squatted 854 pounds (equipped), benched 600 pounds (equipped with bench shirt), and deadlifted 694 pounds (equipped).


What is the world record for women's bench press?

274 kilograms

Rae-Ann Coughenour-Miller of the United States holds the women's equipped bench press record with a lift of 274 kg (605 lb) (2021, Metal Militia Powerlifting standards), while April Mathis of the United States holds the raw bench press record with a lift of 207.5 kg (457.4 lb) (2016, Southern Powerlifting standards).


Before a strong lift, what do powerlifters smell?

Why are smelling salts used? Weightlifters have been known to inhale from a small bottle. Ammonia causes a reaction in the membranes of the nose and lungs, allowing them to lift more weight. The athlete's pulse rate and breathing rate will both increase, releasing adrenaline and assisting them in ignoring pain.


Is powerlifting beneficial to one's physique?

Powerlifting technique isn't usually the same as physique or performance training method. For most lifters, the powerlifting concentration on maximal strength above all else isn't ideal. Most people are better off building strength at a moderate rep range.


What is the ideal amount of fat for a powerlifter?

According to research, the recommended percentage of fat for powerlifters should be around 30% of total calories. Because fat has more calories per gram — 9 kcal per gram versus 4 kcal per gram for protein and carbohydrate — it's a good choice if you want more calorie-dense food to keep you satiated for longer.


To tone my arms, how much weight should I lift?

Start with 2- to 3-pound dumbbells and work your way up to 5- to 10-pound dumbbells for ladies and 10- to 20-pound dumbbells for men to tone your arm muscles. When you can complete 12 to 15 reps without trouble, it's time to increase the weights.

How much weight can a woman deadlift?

A female should anticipate to lift roughly 118 percent of her body weight at an intermediate level and 160 percent of her body weight at an advanced level. Some female athletes can deadlift double their body weight at the highest level. Women weighing 150 pounds can deadlift 300 pounds.


Why are women who lift weights so fat?

Olympic weightlifters are overweight because they must eat frequently, and they will not be eating healthily. This weight acts as a protective coating for the muscle. It also provides them with a stable basis from which to apply force.


What is the ideal weight for a powerlifter?

The main point is this: If you're taller than 180cm (5'10"), you'll need to be at least 90kg/198lbs to compete, though if you want to be a world-class lifter, you should aim for the 110kg/242 class or higher (or 105kg/231lbs in the IPF).


Is there a weight division for powerlifting?

Weight class: Powerlifting is divided into weight classes, thus someone weighing 125 pounds will not be competing against someone weighing 250 pounds. The weight classes (metric numbers) on the form represent the highest limit of the classes.


How many kg should a female squat?

A 24-year-old woman's average squat is 1.8 times her bodyweight. Squats for males range from 133kg to 255kg and for women from 89kg to 140kg, depending on weight class.


How long should a girl sit on the bench?

A female lifter's average Bench Press weight is 110 pounds (1RM). This is an outstanding lift that places you in the Intermediate Strength Level. What constitutes an effective Bench Press? Female beginners should aim for a one-rep maximum of 38 pounds, which is still remarkable when compared to the average population.


Why do bodybuilders use a belt?

If you're doing powerlifting or deadlifts, you might want to consider wearing a weightlifting belt. A weightlifting belt can serve as a reminder to keep your spine in the proper position while also assisting in the stabilization of the spine during heavy lifting.


What should female powerlifters consume?

A female powerlifting diet will often consist of eating enough calories to maintain weight while assigning 1.5 to 2 grams of carbs per pound of bodyweight, 0.9 to 1.1 grams of protein per pound of bodyweight, and the remaining calories to fats.


Can powerlifting make you grow slower?

One of the most popular misunderstandings about weight lifting is that it causes you to grow slower. Lifting weights has never been shown in research to inhibit or limit growth. However, as with any fitness program, if you do too much too fast, no matter how old the individual doing the activity is, physical problems can arise.


How much weight should I lift to compete in women's powerlifting?

But how powerful do you have to be? The very minimum amount of weight a competitor needs to be strong enough to lift in a powerlifting meet, according to the USA Powerlifting Rulebook (the largest powerlifting federation in the United States), is an empty bar plus the collars. This is equal to 55 pounds (25 kilograms).


What is the weight of a female powerlifter?

Weight divisions for female powerlifters vary from 97 to 198 pounds, with no upper limit after the heavyweight class. Women total 6.8 times their bodyweight while setting a record using the same methodology as men.

Last Word

Men aren't the only ones who can lift weights. Thousands of amazing ladies are gaining remarkable strength and competing at the highest levels. While powerlifting may seem intimidating at first, following the eight steps mentioned in this article will help you get ready for your first competition.

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