Categories / Strength & resistance
Powerlifting
Training the squat, bench press and deadlift for maximal strength.
How to start
Learn the squat, bench press and deadlift with a coach or experienced lifter, starting with an empty bar. Join a powerlifting club if you can.
How to progress
Add weight in small steps and use a structured programme. Take deload weeks. Consider entering a local competition when you feel ready.
What the evidence says
Evidence: limited
A 2024 systematic review of injuries in weightlifting and powerlifting found 1.0 to 4.4 injuries per 1,000 hours of training in powerlifting, most often to the lower back and pelvis, shoulder and elbow or upper arm. It also reported a high rate of pelvic floor problems such as urinary incontinence in both sports. We found no trials of powerlifting for general health, though it is a type of muscle-strengthening activity.
Take care: Heavy lifting raises blood pressure and loads the back. Learn technique with a coach, use safety equipment and avoid it if you have uncontrolled high blood pressure or a heart condition. Pregnancy and pelvic floor problems need specialist advice.
Sources
12-week starter plan
Learn the three lifts first, then build slowly with a coach. Most sets stay a few reps short of failure.
Tick each week as you finish it; your ticks are saved on this device only. Repeat a week if it felt hard. Weeks 4, 8 and 12 hold steady so you can settle. This is a general plan, not medical advice.
Add reminders to your calendar
Pick your days and time. You will download a calendar file that adds 12 weeks of reminders to Google, Apple or Outlook calendar.
Calories and weekly minutes
Enter your details for a rough estimate. Based on about 6 METs (Heavy powerlifting with rests (estimated)). Real figures vary by 20% or more between people.
Tips and common mistakes
Tips
- Film your lifts to check technique.
- Use a spotter or safety bars for squats and bench.
- Train with a club and a coach.
Common mistakes
- Lifting too heavy before learning technique.
- Skipping warm-up sets.
- Training through back pain.
Kit and cost
Moderate Approximate UK prices.
- Gym membership with a squat rack and platform (about £25 to £60 a month)
- Lifting shoes and a belt (about £50 to £150)
- Wrist wraps and chalk (optional)
Frequently asked questions
Is powerlifting dangerous?
Injury rates in studies were 1.0 to 4.4 per 1,000 training hours, mostly to the back, shoulder and elbow. Good coaching lowers risks.
Do I need to compete?
No. Many people train powerlifting-style without ever competing.
What about the pelvic floor?
A review reported a high rate of pelvic floor problems. See a pelvic health physiotherapist if you notice leaks or heaviness.
Good for: Strength Power & speed Bone health
Compare with similar options
| Powerlifting | Olympic Weightlifting | Strongman | Street Workout | |
|---|---|---|---|---|
| Typical session | 90 min × 4/wk | 90 min × 4/wk | 90 min × 3/wk | 60 min × 3/wk |
| Effort | ●●●●● | ●●●●● | ●●●●● | ●●●●○ |
| Cost | Moderate cost | High cost | Moderate cost | Free |
| Equipment | Specialist kit | Specialist kit | Specialist kit | No equipment |
| Impact | Low impact | Medium impact | Medium impact | Low impact |
| Fitness needed | Moderate fitness | Moderate fitness | Good fitness | Some fitness |
| Evidence | limited | limited | limited | limited |