You’ve been eyeing the squat rack. Maybe you’ve stumbled across some deadlift videos on Instagram. Maybe you’ve caught wind of someone benching more than you squat and thought maybe I can do that…
Short answer? Yeah. You could.
Powerlifting isn’t some secret club. It’s not reserved for elite lifters or people with knee sleeves for every day of the week. It’s just regular people who decided to show up, pick up a barbell, and keep going.
If you’ve ever thought about getting into powerlifting but had no idea where to start, this one’s for you
You Don’t Have to Be “Strong Enough” to Start
Let’s get one thing straight: there’s no strength requirement to call yourself a powerlifter.
If you train the squat, bench, and deadlift with the goal of improving them, congrats—you’re already a powerlifter.
Many people think they need to reach a certain weight on the bar before signing up for a meet. But the truth is, your first meet is about showing up, not showing off. Some of the most inspiring performances come from beginners putting it all out there on the platform.
Find a Coach, Club, or Community
Powerlifting is an individual sport, but it’s hard to do alone—especially in the beginning.
Look for a gym or coach in your area who understands powerlifting (bonus if they’re USPA certified). Training with experienced lifters will help you avoid common mistakes, stay safe, and make consistent progress.
Don’t have access to a gym that specializes in powerlifting? Start where you are. Plenty of lifters begin their journey in commercial gyms or home garages with basic equipment and a solid program.
Follow a Real Program (Not Just Random Workouts)
Powerlifting is more than just lifting heavy. It’s a process.
That means following a real program, practicing good technique, and tracking your progress. It doesn’t have to be fancy. You just need consistency, a basic plan, and patience.
Lifting random weights with no direction might feel good in the short term, but it won’t get you very far.
If you’re not sure where to start, consider working with a USPA Certified Coach. These coaches are trained in the rules and structure of the sport and can help guide your training—whether you’re a beginner or getting ready for the platform.
Understand the Rules of the Sport
Powerlifting has standards, and yes, there are rules. Before competing, you’ll want to:
- Learn how to perform each lift to competition standard (depth for squat, pause on bench, locked-out deadlifts).
- Read the USPA rulebook (seriously, it’s not that long).
- Practice with commands—your coach or training partners can call them out to help you prepare.
You don’t need to be perfect, but knowing what to expect will give you a huge boost in confidence.
Sign Up for a Meet
The best way to become a powerlifter is to act like one—and that means getting on the platform.
Go to USPA.net and find a local meet. You can choose between tested and non-tested divisions, and we welcome all age and weight classes.
Most lifters say their first meet is what made them fall in love with the sport. It’s a chance to challenge yourself, meet other lifters, and see what you’re capable of.
What to Expect at Your First Meet
Nervous? That’s normal. Excited? Even better.
Expect a supportive, electric atmosphere where everyone wants you to succeed. Expect adrenaline, nerves, and maybe even a PR or two. Expect to leave stronger—not just physically, but mentally.
Bring snacks, bring a friend, and bring your best effort. No one forgets their first meet.
You Belong Here
Powerlifting is for everybody—every body. The barbell doesn’t care how old you are, what you look like, or how much weight is on the bar. All it cares about is effort. So if you’ve been thinking about giving it a shot, consider this your sign.
Train. Compete. Get stronger.
We’ll see you on the platform.
Want help getting started? Reach out to a USPA Certified Coach or find a USPA Meet near you.
