Sports training
Powerlifting workout for beginners: squat, bench press and deadlift to the competition standard
A powerlifting meet tests the squat, bench press and deadlift to a referee's standard: depth in the squat, a still pause on the chest in the bench press, and a full lockout in the deadlift. This session practises that standard on every rep, at the doses of our beginner strength programme: 3 sets of 5, adding about 2.5 kg when every rep is clean. Stop each set with 2 or 3 reps in reserve. British Powerlifting's advice for beginners is to "start light, practise often", and to train often "while leaving some reps in the tank". If you're new to the lifts, start with our technique workouts and how-to guides.
Warm-up (about 10 minutes)
- Indoor rowing (rowing machine)3 to 5 min easyBeginner · Quads, Glutes, Back · 3D demoRaise your heart rateHarder: Stair climbing
- Standing hip CARs3 slow circles each legBeginner · Glutes, Hip flexors, Hip abductors · 3D demoHold the rackHarder: 90/90 hip lift-off
- Band pull-apart15 repsIntermediate · Shoulders, Back · 3D demoLight band, shoulders downEasier: Prone Y-T-W raisesHarder: Tuck back lever
- Bodyweight squat10 repsBeginner · Quads, Glutes, Hamstrings · 3D demoTo the depth you'll squatEasier: Sit squat (partial squat)Harder: Dumbbell goblet squat
- Hip-hinge practice8 repsBeginner · Glutes, Hamstrings, Back · 3D demoHips back, back longHarder: Dumbbell Romanian deadlift
Squat
Rest 2 to 3 min; 3 to 5 min once sets are heavy
- Barbell back squatEmpty bar × 5, 2 or 3 lighter sets, then 3 × 5Advanced · Quads, Glutes, Hamstrings · 3D demoStop each set with 2 to 3 reps in reserve. Lower until the top of your thigh at the hip is below the top of your knee, or as far as you can with control. Safety pins just below your lowest pointEasier: Bodyweight squatHarder: Overhead squat
Bench press
Rest 2 to 3 min
- Barbell bench press2 lighter sets, then 3 × 5 with a 1 s pause on the chestIntermediate · Chest, Triceps, Shoulders · 3D demoStop each set with 2 to 3 reps in reserve. Thumbs around the bar; head, shoulders and buttocks on the bench, feet flat. Lower until the undersides of your elbows are level with the tops of your shoulders, hold still, then press. Safety arms or a spotterEasier: Chest press machineHarder: Dumbbell bench press
Deadlift
Rest 3 min
- Barbell deadlift2 or 3 warm-up sets, then 2 to 3 × 5 (weeks 1 and 2: 1 work set)Advanced · Glutes, Hamstrings, Quads · 3D demoStand tall with knees locked and shoulders back, then lower with both hands on the bar. Put a stalled rep downEasier: Dumbbell Romanian deadliftHarder: Deficit deadlift
Upper back and trunk
- Advanced · Back, Biceps, Shoulders · 3D demoLong back; pull to your lower ribsEasier: Supported single-arm dumbbell rowHarder: Barbell row standing on a bench
- Dead bug2 × 5 to 8 each sideBeginner · Abs, Hip flexors · 3D demoLower back stays down; breathe out as you reachHarder: Forearm plank
- Side plank2 × 20 to 40 s each sideIntermediate · Abs, Hip abductors, Shoulders · 3D demoKnees down if you need toEasier: Knee side plankHarder: Side plank with leg lift
Tips
- Two or three sessions a week, with a day between. You can alternate this session with our barbell strength workout B, as the beginner strength programme does.
- Add about 2.5 kg next session only when every rep met the standard. Film a set from the side to check depth: competition depth is a rule for meets, not a target everyone must reach in training.
- Set safety pins just below your lowest point, use collars, and have a spotter or safety arms for the bench press. Under 18, lift with qualified coaching and supervision, and no maximal lifts until your technique is consistent.
- Brace for each rep and breathe out near the top. With high blood pressure, heart disease, a hernia or glaucoma, or in pregnancy, breathe out on the effort and stay well short of maximal lifts until your doctor or midwife says otherwise.
- Leaking when you lift is common and treatable: see our pelvic floor guide rather than stopping.
- Stop for a sudden pop or tearing pain at the front of the armpit or chest, pain that changes how you lift, or a sudden severe headache, and see the warning signs on our powerlifting page.
The doses are suggested starting points, not a prescription. Choose a range you can control and stop for sharp or increasing pain, numbness or tingling. Get individual advice after an injury or surgery, or if you are pregnant or managing a health condition.
Guides that recommend it
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How long does the powerlifting workout for beginners: squat, bench press and deadlift to the competition standard take?
About 75 minutes, including any warm-up and cool-down listed. Shorten it by doing fewer rounds; lengthen it by adding one.
What equipment do I need?
You need: Cardio machine, A wall, A band, A barbell, A bench or box. Each move links to its guide, where you can find an alternative if you are missing something.
Is it suitable for beginners?
It is written for beginners. 7 of its 12 moves have an easier option listed beside them if you need one.
How do I make it easier or harder?
Use the easier or harder option listed under each move, change the number of rounds, or adjust the rest. Progress one change at a time.