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Best Powerlifting workouts

Powerlifting revolves around one goal: getting stronger in the squat, bench press, and deadlift. These workouts are built around heavy compound lifts, progressive overload, and smart programming to help you increase your 1-rep max over time. Whether you’re a beginner learning the big three or an advanced lifter prepping for a meet, powerlifting training builds raw strength, muscular control, and total body power.

Exercise 106
Workout

Workout 1 Powerlifting (Volume focus)

This session builds strength and technical consistency in the squat and bench press with higher volume at moderate intensity. You’ll start with activation drills, then move into your main lifts, supported by Romanian Deadlifts and Pull-Ups for balance. Always ramp up with lighter sets before your working weight to stay safe and maximize performance.

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The benefits of powerlifting workouts

Powerlifting workouts develop functional, full-body strength by focusing on movement quality, load management, and consistent progression. You’ll gain muscle mass, increase joint stability, and improve your neuromuscular efficiency. This style of training also builds confidence, discipline, and measurable results: helping you track progress in real numbers over weeks, months, and years.

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Workout

Workout 2 Powerlifting (Strength focus)

This workout builds your posterior chain and pressing strength with focus on the Deadlift and Overhead Press. You’ll warm up with mobility and activation drills before moving into heavy compound lifts, rows, and loaded carries. Always start with lighter sets (50–70% of max) and build up gradually to your working weight. This keeps your technique sharp, reduces injury risk, and prepares your body for heavy lifting.

Workout

Workout 3 Powerlifting (Compitation day)

On competition day you’ll be lifting close to your max (80–85% of 1RM). Don’t go straight into heavy doubles: build up with ramp-up sets first. Start with the empty bar or light weight, then add 2–3 warm-up sets at 50–75% of your max. After that, move into your programmed working sets. This approach keeps you safe, improves form, and prepares your body to handle heavy loads with maximum power.

Frequently asked questions: best Powerlifting workouts

How do I avoid injury while powerlifting?

Focus on proper technique, use gradual progression, and listen to your body. Prioritize warm-ups, mobility, and recovery. Accessory work for your core, hips, and upper back also helps reinforce stability and reduce stress on joints.

Is powerlifting only for competitive athletes?

Not at all. Many people follow powerlifting-style programs purely to get stronger, improve their physique, or gain better control over heavy compound movements. It’s an effective approach for anyone looking to build foundational strength.

Do I need to max out regularly in training?

No. True 1-rep max attempts are usually reserved for testing phases or competitions. Most training should use submaximal loads (70–90% of 1RM) with proper form and sufficient volume. This builds strength safely while reducing injury risk.

How often should I train each lift?

Most powerlifters train each main lift 1–2 times per week. A common split might include squat-focused and deadlift-focused days, with bench press trained more frequently. Volume and frequency should be adjusted based on experience level and recovery capacity.

What are the core lifts in powerlifting?

The sport of powerlifting is centered on three lifts: the back squat, bench press, and deadlift. These compound movements test overall strength and are the foundation of every powerlifting program.

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