Women’s powerlifting: what you need to know to get started

Women's powerlifting is a strength sport that focuses on three main lifts: the squat, bench press, and deadlift. If you're interested in getting started, here's what you need to know:

1 - Learn the lifts: Familiarize yourself with proper technique and form for each lift. Consider working with a qualified coach or trainer who can teach you the basics and help you progress safely.

2 - Start with a program: Follow a structured training program designed for powerlifting. It should include exercises to build strength, such as squats, bench presses, deadlift variations, and accessory movements to target specific muscle groups.

3 - Progressive overload: Gradually increase the weight you lift over time to challenge your muscles and promote strength gains. This can be done by adding more weight, doing more reps, or increasing training volume.

4 - Nutrition and recovery: Fuel your body with a well-balanced diet that includes adequate protein for muscle repair and growth. Prioritize rest and recovery to prevent injury and optimize performance.

5 - Compete if desired: Powerlifting offers the opportunity to compete and test your strength against others. Research local competitions and consider participating to challenge yourself and set goals.

6 - Supportive gear: In powerlifting, competitors often use supportive gear like a lifting belt, knee sleeves, or wrist wraps. While not necessary for beginners, as you progress, you may consider incorporating them to provide extra stability and support.

7 - Focus on personal progress: Remember that powerlifting is a personal journey. Set realistic goals, track your progress, and celebrate your achievements along the way.

By following these guidelines, you can embark on a rewarding journey in women's powerlifting, building strength, improving fitness, and gaining confidence in your abilities.