Powerlifting Guides
Evidence-based guides covering technique, programming, nutrition, and recovery for strength athletes.
beginner-powerlifting
Bench Press Form for Powerlifting: Setup, Arch, and Execution
Complete guide to powerlifting bench press technique — proper setup, leg drive, bar path, and competition pause.
10 Common Powerlifting Mistakes Beginners Make (and How to Fix Them)
The most frequent beginner powerlifting mistakes — from program hopping to ego lifting — and practical fixes for each.
How to Deadlift: Conventional and Sumo Technique for Beginners
Learn the deadlift from the ground up — hip hinge, grip, bracing, and how to choose between conventional and sumo.
Your First 12 Weeks of Powerlifting: What to Expect
A week-by-week overview of what happens when you start powerlifting — from first barbell session to real strength gains.
How Strong Do You Need to Be Before Starting Powerlifting?
You don't need to be strong to start powerlifting. Here's why the empty bar is the perfect starting point.
The Complete Beginner's Guide to Powerlifting
Everything you need to start powerlifting: the three lifts, programming basics, equipment, and your first training plan.
equipment
lifestyle
plateaus
programming
What Is Auto-Regulated Powerlifting Training?
Your program should adjust to you, not the other way around. Here is how auto-regulated training works and why it keeps you getting stronger without burning out.
Linear Progression for Powerlifting — When It Works and When It Stalls
Linear progression is the strongest way to get strong — until it stops working. Strena tells you when to push and when to hold, so you keep adding weight to the bar.
programs
Powerlifting Program Comparison Chart
Side-by-side comparison chart of popular powerlifting programs — frequency, volume, progression, and difficulty at a glance.
Best Powerlifting Programs Compared: Find Your Perfect Fit
In-depth comparison of every major beginner and intermediate powerlifting program — GZCLP, 5/3/1, Starting Strength, nSuns, and more.