How to Start Powerlifting: A Practical First-Steps Guide

To start powerlifting, you need a gym with a squat rack and barbell, flat-soled shoes, and a beginner program. Walk in, start with the empty bar on all three lifts, focus on technique for the first two weeks, and add weight only when the movement feels controlled.

That's the honest answer. Everything below is the how.

Find the Right Gym

Not every gym works for powerlifting. You need:

A power rack or squat stand (Smith machines don't count)
A flat bench inside or near the rack
An Olympic barbell (20kg, 7 feet long) and plates
Enough space to deadlift without blocking traffic

Big-box gyms sometimes have this equipment but discourage heavy lifting. If you hear "you can't drop weights" as a policy, keep looking.

Dedicated strength gyms or powerlifting gyms are ideal. They're often cheaper than commercial gyms and the atmosphere is better for serious training. Search for "powerlifting gym" or "barbell club" in your area.

If a commercial gym is your only option, it can still work. Just confirm they have the equipment and won't hassle you for deadlifting.

What to Wear

Keep it simple. You need:

Flat shoes. Converse Chuck Taylors are the classic budget option. Wrestling shoes work. Dedicated squat shoes with a raised heel are great but not necessary yet. Running shoes with squishy soles are the one thing to avoid — they compress under heavy loads and make you unstable.

Clothes that let you move. Shorts or joggers, a t-shirt. Nothing that restricts your hips during a squat or bunches up under a bench press. Avoid anything so loose it catches on the bar.

That's it. No gloves. No special gear.

Your First Visit

Here's what most people get wrong: they try to figure out how strong they are on day one. Don't.

Your first session is a technique session. Load the empty 20kg barbell and practice the three lifts. If 20kg is genuinely too heavy for an exercise (rare, but it happens), use a lighter training bar if one's available.

A simple first-day template

Squat: 3 sets of 5 reps with the empty bar. Focus on hitting depth — hip crease below the top of your knee. Rest 2-3 minutes between sets.

Bench press: 3 sets of 5 reps with the empty bar. Lower the bar to your chest, pause for a beat, press it up. Learn to set your shoulder blades.

Deadlift: 3 sets of 5 reps. You may need 40-60kg here so the plates are large enough to set the bar at the correct height off the floor. If not, stack plates or mats under smaller plates to get the bar to about 22cm off the ground.

Film yourself if possible. You don't need to post it anywhere — it's for you to review your own form.

Gym Etiquette

The unwritten rules are simple:

Don't stand in front of someone mid-set. Don't offer unsolicited advice. Rerack your weights when you're done — always. Wipe down the bench. If someone's using equipment you need, ask how many sets they have left and offer to work in.

Working in means alternating sets on the same equipment. It's normal and expected in strength gyms. You adjust the weight between turns. It's more efficient for everyone.

If you need the squat rack for 30-plus minutes (which you will, eventually), that's fine. That's what it's for. Just don't scroll your phone for five minutes between sets while someone's waiting.

Pick a Program and Follow It

You need a structured program from day one. "Just going in and lifting" is not a plan. A beginner program tells you exactly what to lift, how many times, and when to add weight.

Good starter programs for 2026:

GZCLP — structured tiers, built-in progression, good variety
5/3/1 for Beginners — simple, sustainable, proven over decades
Starting Strength — minimalist, squat-focused, very straightforward

Pick one. Commit to it for at least 12 weeks. Don't switch because someone online said theirs is better.

The First Two Weeks

Expect to feel awkward. The squat will feel unstable. The bench press bar path will wander. The deadlift will feel like you're all arms and no legs. This is normal.

You'll likely be sore after your first few sessions. This is called DOMS (delayed onset muscle soreness) and it's harmless. It goes away as your body adapts — usually within the first week or two of consistent training.

During these first two weeks, keep the weights light enough that you can focus entirely on movement quality. There's no rush. The barbell will be there next week.

When to Add Weight

Most programs tell you exactly when. Typically, if you completed all prescribed sets and reps with good form, you add weight next session:

Upper body lifts: add 1-2.5kg total
Lower body lifts: add 2.5-5kg total

You'll need fractional plates (0.5kg or 1.25kg plates) for small jumps. Most gyms have them. If yours doesn't, buy a pair — they're cheap and essential.

What About a Coach?

A good coach accelerates your learning dramatically. Even 2-3 sessions with an experienced powerlifting coach can save you months of self-correcting bad habits.

If you can afford it, do it. If you can't, film your lifts and compare them to technique guides. The information is available — it just takes longer to apply without real-time feedback.

Look for coaches with competitive powerlifting experience. A personal trainer with a weekend certification is not the same thing.

The Commitment

Three sessions per week. Each one takes 60 to 90 minutes. That's 3 to 4.5 hours per week.

You don't need to rearrange your life. You need to show up three times and follow the plan. The consistency matters infinitely more than the intensity of any single session.

In three months, you'll be stronger than you've ever been. In six months, you'll wonder why you didn't start sooner. That's not hype — it's what happens when a beginner follows a structured barbell program.

Start Monday. Or tomorrow. Just start.