Exercises to build raw strength, power, and technique for powerlifting
Powerlifting exercises
Powerlifting exercises focus on maximal strength development through three main lifts: the squat, bench press, and deadlift. These exercises engage multiple muscle groups and are performed with heavy weights to push your limits and build foundational strength. Whether you're preparing for competition or training for personal goals, mastering powerlifting exercises ensures balanced strength, improved performance, and long-term joint health.
Focus on
Pick your muscle groups
Pick your equipment
Barbell Bench Press
Barbell Bent Over Row
Barbell Clean And Jerk
Barbell Deadlift
Barbell Decline Bench Press
Barbell Front Squat
Barbell Good Morning
Barbell Hip Thrust
Barbell Incline Bench Press
Barbell Romanian Deadlift
Barbell Squat
Barbell Standing Military Press
Barbell Sumo Deadlift
Close-Grip Barbell Bench Press
Dumbbell Chest Press
Dumbbell Deadlift
Dumbbell Hip Thrust
Dumbbell Romanian Deadlift
Dumbbell Stiff Leg Deadlift
Kettlebell Deadlift
Increase maximal strength, power, and lifting technique
Training goals for powerlifting development
The goal of powerlifting is to maximize your 1-rep max (1RM) in the squat, bench press, and deadlift. These exercises require not only physical strength but also proper technique and mental focus. Powerlifting training is built around progressive overload, where you gradually increase the weight lifted while maintaining good form. Powerlifting exercises enhance muscle coordination, improve explosive strength, and develop stability across all major muscle groups.
Focus on the big three and accessory lifts to build total-body power
Best powerlifting exercises for strength and performance
The best powerlifting exercises revolve around the squat, bench press, and deadlift: the three lifts that define the sport. These compound movements engage multiple joints and large muscle groups, helping to build overall strength and technique. Accessory lifts like Romanian deadlifts, overhead presses, and barbell rows support powerlifting training by targeting weak points, improving muscle imbalances, and enhancing stability. A balanced program will incorporate both heavy lifting and accessory work to target all muscle groups.
Train with barbells, benches, squat racks, and specialized equipment
Equipment options for powerlifting training
Powerlifting exercises are typically performed with barbells, squat racks, and benches: equipment that allows for maximal load. Plates and collars are essential for ensuring safe, stable lifts, and lifting belts, knee sleeves, and wrist wraps provide additional support during heavy lifts. Specialty bars like the safety squat bar or deadlift bar can be used to target different movement patterns and improve form. At home, powerlifting can be practiced with minimal equipment, but investing in a sturdy rack and barbell will help you train safely and effectively.
Focus on strength progression and proper recovery for optimal gains
Training plans featuring powerlifting exercises
Powerlifting training typically includes 3–4 sessions per week, focusing on the squat, bench press, and deadlift. Accessory work should be added based on your weak points and specific training goals. A structured program includes periodization — a strategy where you gradually increase intensity and volume in specific cycles. The app helps you create a personalized powerlifting plan that adapts to your goals, experience level, and available equipment, ensuring steady progress and improved performance.
Frequently asked questions about powerlifting exercises
While powerlifting primarily focuses on maximal strength, the training also improves muscle endurance, stability, and overall athletic performance. Accessory work can target other fitness aspects, like flexibility, mobility, and muscle hypertrophy. Powerlifters also see improvements in bone density, joint health, and posture, all of which benefit general well-being and functional fitness.
While a standard gym setup with barbells, squat racks, and benches is ideal for powerlifting, you can practice with minimal equipment. At the very least, you’ll need a barbell and some weights. Lifting belts, knee sleeves, and wrist wraps can provide extra support for heavy lifts and improve safety. Specialty equipment like safety squat bars or deadlift bars can be beneficial but are not required for basic powerlifting training.
Most powerlifters train 3–4 times per week, with each session dedicated to one of the three main lifts. For example, you may train squat on one day, bench press on another, and deadlift on a separate day. Accessory exercises can be added to each session to target muscle imbalances and support technique. The key is to allow sufficient recovery between heavy lifting days to maximize strength gains.
The best powerlifting exercises are the squat, bench press, and deadlift. These three compound movements target major muscle groups and form the foundation of all powerlifting programs. Accessory lifts like overhead presses, rows, lunges, and hip thrusts support these movements by addressing weak points and improving overall strength.
Core exercises for powerlifters focus on building stability, strength, and control in the trunk. Powerlifters commonly use exercises like planks, ab rollouts, Russian twists, and deadbugs. Strengthening the core is essential for maintaining proper posture during squats, deadlifts, and bench presses. A strong, stable core helps to protect the lower back and improves overall lifting technique.
Integrate workouts into full-body and split routines
