WHAT TO EXPECT
Do not expect it to be easy. Expect it to challenge every aspect of your mental and physical strength, expect it to push you to your limits, expect it to knock you down, expect it to pick you up, and expect it to bring out something in yourself you never thought possible.
From Your Body
When training is focused on strength with heavy weight and lower reps, you build dense muscle mass. I don’t mean you will get bulky, however you will gain some size. If you really want that “toned” fit looking physique in your legs, stomach, and arms, heavy lifting will get you there.
Another thing to expect is the ability to eat a lot of food! Overloading the body with fuel increases your lifting capacity. Nourishing yourself properly is not only healthy but causes increased lifts. The body goes into overdrive with heavy lifting and you will feel constantly hungry. However, increased muscle means the ability to eat and not gain excessive weight. Bring on the carbs!
Training for powerlifting is time consuming and requires true dedication to the sport. You will need to set aside at least 4 training days a week. Missing training sessions is missing opportunities for self-improvements. In this sport you need to check your ego at the door; it isn’t always about getting a record lift every time you step under the bar. Training happens in cycles, sometimes you are de-loading, other times doing volume work, and then there are times you are hitting max lifts.
A lifter cannot have longevity in this sport with maxing out lifts every session. Strength gains and muscle building come from the ups and downs in a periodized training cycle. Trust the process and trust your coach.
Some people ask what they need to do to get stronger as a powerlifter. DO THE LIFTS! Don’t spend too much time doing accessory exercises: If you want to be a good squatter, squat more. Work on form, work on volume, and work on increasing weight. Follow a training plan and listen to people with experience in the sport.
How to Get Started
The best thing to do is train with people much stronger than you, people who know more than you, and people who you aspire to become. You will learn from these people, be motivated, and rise to their level. Iron sharpens Iron; a solid training group is important for any competitive athlete.
As a female lifter, the dynamic can be different. Train hard… harder than anyone else around you. Earn your spot at the powerlifting rack and train with people who admire strength.
Finding a group of dedicated training partners who view you as an equal opposed to some sort of fitness sex symbol is imperative. My training group is comprised of all males; as the only female, I have earned my spot on the team. I hold my own and do my share. I get treated like one of the “bros” and I contribute to the training team just as they do. This includes spotting, loading the bar, and encouraging teammates. I do what they do; I push like they do. I do not need to be handled with kid gloves or treated differently.
Powerlifting is an extraordinary sport, and with each competition, it allows for a true measure of strength. There isn’t any lying, cheating, or blaming someone else. You either lift the weight or you don’t. It’s as simple as that. It is not a subjective sport. It is not a sport of favoritism. Powerlifting is a sport of fairness and strength.
With every training cycle, every session, and every rep, there is always room for improvement. Setting out on a mission in powerlifting can be life long journey. Once you reach your goals, you set higher ones.
Welcome to the sport of powerlifting! Train hard, eat to perform, and live for the lift. You have to truly love the sport to excel; the questions now become do you have what it takes to stay? Are you willing to do what you have to do to achieve greatness?