A Beginner’s Guide to Powerlifting 

Powerlifting Beginner’s Workout  

This beginners squat and bench session should take you about 45 minutes to complete and is aimed at improving the joint stability around key areas as well as building a good foundation for later phases building up maximum strength.  

The philosophy of this session is that Rome wasn’t built in a day, so to build exercise technique and structure as a primary phase to benefit long term development 

Warm-up 

Start with a 10-minute warm up. This could be any of the following exercises: 

• Start with a 10-minute warm-up. This could include any of the following exercises: 
• Skipping (for coordination, power and footwork)
• Running (treadmill or outdoors)
• Cycling (takes the impact out of the work but still increases heart rate and temperature)
• Rowing (great for a full-body warm-up) 

Complete these 3 movement drills to help loosen up your hips and shoulders for better posture: 

• Cossack lunge: Start crouched down on one leg on your toes, with the other out to the side on your heel, and take your hips over to the other side.
• Arabesque: On one leg, take the other one out behind you, and tilt down from the hips while keeping your spine long.
• Single leg raises: Lie on your back with one leg bent and foot on the floor, and the other straight. Raise the straight leg up and down to warm up the hip and hamstring. 

Weight Training Session 

1. Barbell squats

• Pick a weight that feels comfortable to you — remember the bar is weighted so feel free to get used to how that feels, and work on your form, without adding extra weight.  
• Unrack the bar onto the shoulders, feet at shoulder-width so the instep of the foot is in line with the outside of the shoulder.  
• Lower hips down in a controlled manner to a point just below your knees to get into a full squat position.  
• Drive up through your heels to get back to a standing neutral position. 

Complete 4 pyramid sets — 10, 8, 6, 4 reps (at 60, 70, 80, 85% 1RM respectively).  

At the final rep it should feel like you’re able to still do 2 more reps.   

2. Barbell bench press

• Keep feet on the floor and hips, shoulders and head on the bench.  
• Unrack the weight with a grip slightly over shoulder-width. 
• Lower the bar towards the lower chest, keep your arms close in, and then press back up.  

Complete 4 pyramid sets — 10, 8, 6, 4 reps (at 60, 70, 80, 85% 1RM respectively) 

At the final rep it should feel like you’re able to still do 2 more reps.  

3. Elevated heel dumbbell goblet squats

• Hold a kettlebell in front of your shoulders off the chest, heels placed on a weight disk no greater than 1 inch and toes on the floor.  
• Lower hips as low as they will go to push down into a deep squat position and then drive up through the heels to get back to neutral.  

Complete 3 sets of 12-16 reps.   

You should feel it by rep 8.  

4. Dumbbell incline chest press

• On a bench with a roughly 30% incline, hold your dumbbells above the shoulders.  
• Lower them down in a controlled manner keeping elbows at roughly 45 degrees to your body.  
• Press back up and slightly push the weights together at the top of the press.  

Complete 3 sets of 10-12 reps.   

5. Triceps extensions

• Using a cable with rope attachment or a dumbbell, extend the arms over head, keeping the elbows still. 
• Bend your arms to lower the weight behind you and then extend back up.   

Complete 2 sets of 15 reps, then finish with an extra set (finisher) until failure.  

Take Home Message  

It can feel daunting to start fresh at a new sport — but support within the community is the key to success. Use Naomi’s beginner guides to give yourself a helping hand.