Essential Tips and Techniques for Beginner Power Lifters – LIFESTYLE BY PS icon

Essential Tips and Techniques for Beginner Power Lifters

If you are just starting with powerlifting, it can be overwhelming to know where to start. However, anyone can become a successful powerlifter with proper guidance and mindset. Expert Jessica Pfund will provide some essential tips and techniques perfect for beginner powerlifters.

1. Start With the Basics

The first tip for a beginner powerlifter is to start with the basics. Mastering the basics is crucial in powerlifting because it sets the foundation for advanced techniques. The basics include the squat, bench press, and deadlift. Spend time practicing these three lifts until you have a solid foundation. The key is to perfect your form and technique, which will help you lift heavier weights consistently.

2. Warm-Up Effectively

Warming up before any workout is crucial to prepare your body to lift heavy weights. A proper warm-up routine is even more critical for powerlifting because you are expected to lift near-maximal weights. Your warm-up should start with light cardio, such as a five-minute jog or a few minutes on the stationary bike. Then, move on to dynamic stretching exercises such as leg swings, trunk twists, and shoulder circles. Lastly, perform specific warm-up sets with light weights for the three primary lifts.

3. Accessorize Your Training

To become a successful powerlifter, it’s essential to focus on your main lifts and accessorize your training. Accessory exercises are designed to strengthen the muscles that support your primary lifts. For example, if you are trying to improve your squat, doing activities like leg presses, lunges, and calf raises can help you improve your overall leg strength. Accessory exercises can also prevent injuries by strengthening weaker muscle groups. Ensure you don’t go overboard with accessory exercises and stick to 2-3 lifts every training session.

4. Take Rest Days

Jessica Pfund says rest and recovery are just as important as training regarding powerlifting. Powerlifting is a very demanding sport, and pushing yourself too hard can lead to burnout, injuries, and other health issues. Therefore, rest days between your training sessions are essential to give your body ample time to recover. Rest days allow your muscles to heal and reduce your risk of injury. You can use your rest days to stretch or perform low-impact activities like walking, yoga, or foam rolling.

5. Focus On Nutrition

Nutrition plays a significant role in any fitness journey, and powerlifting is no exception. Your body needs adequate fuel to lift weights and recover from training sessions. Aim to eat a well-balanced diet with plenty of protein, complex carbs, and healthy fats. Additionally, stay hydrated throughout the day by drinking plenty of water. If you are struggling with your nutrition, speaking to a registered dietician can help you develop a meal plan that fits your goals and lifestyle.

6. Monitor Your Progress

Finally, monitor your progress regularly. Keeping track of your performance and strength gains can give you an idea of how practical your training is. You can use a spreadsheet or journal to log your workouts and the weight you lift for each exercise. Doing this will help you identify areas where you need to improve so that you can adjust your program accordingly.


Powerlifting can be intimidating for beginners, but with the proper guidance and mindset, anyone can become successful. By following these essential tips and techniques, such as starting with the basics, warming up effectively, accessorizing your training, taking rest days, focusing on nutrition, and monitoring progress, you will have an excellent foundation to start your power-lifting journey. With dedication and hard work, there is no limit to what you can achieve in this fantastic sport!