Powerlifting is a strength sport that focuses on three key lifts: the squat, bench press, and deadlift. Using heavy resistance exercises with barbell equipment, it’s one of the most effective ways to build muscle, increase strength, and improve overall fitness.
At Bluecoat Sports, our lifting technique class, Power Hour, utilises barbells, kettlebells, and functional movements to help you develop strength while learning proper form under the guidance of expert instructors.
In this guide, we’ll break down the key benefits of powerlifting and how beginners can get started safely. Learn more about powerlifting workouts below, or book onto our Power Hour class today and start your strength training journey.
Benefits of Powerlifting
Improved strength
Powerlifting is one of the most effective ways to build full-body strength because it focuses on compound movements. Exercises like squats, bench press, and deadlifts recruit multiple muscle groups at once, allowing you to lift heavier weights and progress faster than isolation-based training. It’s a great sport for those who want to target building muscle.
Skeletal health
Strong muscles lead to strong bones. Powerlifters often have very strong bones as a result of frequent powerlifting. This means that they have a lower risk of fractures, spinal cord injuries, and other health issues regarding bones. The deadlift exercise is also great for strengthening your spine, which improves your posture.
Powerlifting can also have long term effects, as having strong muscles and bones can also slow down the loss of bone density and mass as you age. Powerlifting could be key in ensuring that you stay mobile and independent into your old age.
Overall athletic abilities
Aside from just being strong, powerlifting training can help you in other athletic areas. Studies have shown that squat strength can enable you to sprint better and even jump larger heights due to the strength centred in your legs.
Mental fortitude
Powerlifting takes great determination and patience. Reaching your fitness goals and seeing the difference between your starting strength and your current maximum weight strength can fill you with an immense sense of achievement. This can boost your confidence and be great for your mental health.
Weight loss
As with other forms of exercise, powerlifting exercises can affect your body weight. Exercises such as the bench press and squat require repeated actions which will burn calories over time. Powerlifting can also have great long term effects on your metabolism.
However, if weight loss is your only goal, powerlifting alone may not be the right form of exercise for you. If you are unsure of what may suit you best, why not contact us about our personal trainers? They are able to help put together the ideal fitness plan to match you and your goals.
Community
Outside of the benefits to your physical health, powerlifting has a great community surrounding it. Other lifters come together to create a great community that can offer expert advice for those interested.
Advanced powerlifting
Many athletes compete in powerlifting competitions. This is a much more advanced style of powerlifting, but for those who wish to persevere with this style of fitness, competition lifts may be the path to choose. With different weight classes and age categories available, competitions and national championships are open to many powerlifters.
Powerlifting competition lifts can be either raw powerlifting or equipped powerlifting. In raw powerlifting (or unequipped competitions), you are only allowed the use of knee sleeves for minimal support during the lift. Equipped lifters are allowed to use knee wraps, wrist wraps and reinforced squat suits to gain more assistance during the lift.
How to start powerlifting for beginners
Getting started with powerlifting doesn’t need to be complicated, but building a strong foundation is key.
- Consider guidance from a qualified instructor
- Focus on the three main lifts: squat, bench press, deadlift
- Start with lighter weights to learn proper form
- Train 2–3 times per week
- Follow a structured programme or class
If you’re new to lifting, working with a qualified instructor can make a big difference. Our team of experienced personal trainers are on hand to guide you through correct form, create tailored training plans, and help you build confidence in the gym. Whether you choose to train independently or join a class like Power Hour, having expert guidance can help you progress faster and reduce the risk of injury.
Join our gym in Horsham
Start powerlifting in Horsham today and join one of our membership plans to gain access to our state-of-the-art gym. Or sign up for a pay as you go membership and join our Power Hour class. Our gym comes fully equipped with a range of weight training equipment.
FAQs
Is powerlifting safe for beginners?
Yes, powerlifting is suitable for beginners when approached correctly. Starting with lighter weights and focusing on proper technique allows you to build strength safely over time. Many gyms, including Bluecoat Sports, offer coached sessions and beginner-friendly classes to help you learn the fundamentals.
How often should you powerlift?
Most beginners should aim to powerlift 2–3 times per week, allowing rest days in between sessions for recovery. This helps your muscles repair and grow while reducing the risk of injury. As you progress, you can adjust your training frequency based on your goals and experience level.
What’s the difference between powerlifting and weightlifting?
Powerlifting focuses on three main lifts: the squat, bench press, and deadlift, with the goal of lifting the maximum weight possible. Weightlifting (often called Olympic weightlifting) involves two explosive lifts – the snatch and the clean and jerk – which require more speed, coordination, and technique.
