Powerlifting – HeySpotMeGirl.com

The Benefits of Powerlifting for Women

Liv — Wed, 15 May 2019 13:00:19 +0000

The strength sport is growing rapidly in popularity amongst women and we, for one, couldn’t be happier. The benefits of powerlifting go way beyond just making you stronger.

From you bones to your mental health, there are so many ways powerlifting can positively impact your life.

Check out these benefits of powerlifting before you get started.

The benefits of powerlifting

Strength

While this may sound obvious, it’s still one of the best benefits of powerlifting.

The big three lifts of powerlifting provide a full body workout, hitting your legs, arms, chest and core. They’ll make your body stronger and more powerful, which is extremely beneficial for your overall health [1].

Read on to find out how increased strength can benefit your mind and body.

Fat reduction

Powerlifting training will add more muscle to your frame. Simply maintaining muscle burns more calories than fat does.

One study in the American Journal of Clinical Nutrition found that those who performed resistance training increased their caloric expenditure by 15% during a 24-hour period [2].

Because powerlifting uses compound movements, it also increases your calorie burn during the workout [3].

Another study found that resistance training helps to conserve fat free mass and increase your overall energy expenditure when at rest [4].

What’s more, it’s been shown to keep fat off for around a year after weight is lost [5].

[Related Article: The Best Fat Burners for Women]

Mental health benefits

A review of recent research found that exercise is strongly linked to improved mental health [6].

Strength training in particular has been shown to help combat depression by significant amount [7], along with quality of life and social functioning [6].

Another study found similar results and discovered it can play a part in maintaining healthy brain function [8].

Longer life

One key benefit of strength training is that it can help to improve your overall wellbeing, including your heart health.

It’s been proven to reduce your blood pressure [9] and, when studying older people, it reduced the symptoms of heart disease, type 2 diabetes and arthritis [10].

With a healthier heart and a lower risk of certain diseases, you should be able to lead a longer life, and even improve your quality of life too.

Stronger Skeleton

Aside from shoring up your body with additional muscle, the benefits of powerlifting include increased bone density [10].

This is not only better for your body overall, it can also help to reduce the risk of osteoporosis as you age by increasing strength and bone mass [10].

A stronger skeletal structure has a huge number of benefits. Not only will our body be more powerful, you’ll reduce your risk of injury and of breaks.

What’s more, stronger muscles around your joints will heighten the security of these weaker areas. Joints are often points where you body is prone to injury, however additional muscle can ensure they’re sturdy when under pressure.

Increased athleticism

Powerlifting creates a stronger, more powerful physique, that can translate into other exercises.

For example, the squat has been linked to higher speeds in both sprints and jumping [11].

With more explosive power under your belt, you can accelerate far more quickly and maintain higher speeds.

This lends itself to a number of different sports, like soccer, tennis and just straight forward sprints. So if you practise a particular sport or if you’re thinking about taking one up, the benefits of powerlifting can complement your chosen discipline.

More confidence

Although this one is harder to measure, all of these elements add up to one thing, increased confidence.

This is a very important factor for women. We’re not just talking about confidence in the weights room either, which has traditionally been a predominantly male area.

Think a better posture, more confidence in your clothes and out of them.

On top of all that, the positivity you feel from all those ‘feel good’ hormones coursing through your body will give you a much stronger sense of confidence and a better outlook.

The Final Word

The benefits of powerlifting can stretch across your whole life. From a more powerful body to lower fat levels, better mental health to increased athleticism, this sport has a huge array of positive perks.

Why waste any time?

Start your love affair with powerlifting today, and check out our beginner program right here.

References

[1] Paoli, Antonio et al. “Resistance Training with Single vs. Multi-joint Exercises at Equal Total Load Volume: Effects on Body Composition, Cardiorespiratory Fitness, and Muscle Strength.” Frontiers in physiology vol. 8 1105. 22 Dec. 2017

[2] American Journal of Clinical Nutrition; Increased Energy Requirements and Changes in Body Composition with Resistance Training in Older Adults; W.W. Campbell, et al.; August 1994

[3] Paoli, Antonio et al. “Resistance Training with Single vs. Multi-joint Exercises at Equal Total Load Volume: Effects on Body Composition, Cardiorespiratory Fitness, and Muscle Strength.” Frontiers in physiology vol. 8 1105. 22 Dec. 2017

[4] Hunter, G. R., Byrne, N. M., Sirikul, B. , Fernández, J. R., Zuckerman, P. A., Darnell, B. E. and Gower, B. A. (2008), Resistance Training Conserves Fat‐free Mass and Resting Energy Expenditure Following Weight Loss. Obesity, 16: 1045-1051. doi:10.1038/oby.2008.38

[5] Hunter, G. R., Brock, D. W., Byrne, N. M., Chandler‐Laney, P. C., Corral, P. and Gower, B. A. (2010), Exercise Training Prevents Regain of Visceral Fat for 1 Year Following Weight Loss. Obesity, 18: 690-695. doi:10.1038/oby.2009.316

[6] Penedo, Frank J; Dahn, Jason R, Exercise and well-being: a review of mental and physical health benefits associated with physical activity. Current Opinion in Psychiatry: March 2005 – Volume 18 – Issue 2 – p 189–193

[7] Nalin A. Singh, Karen M. Clements, Maria A. Fiatarone, A Randomized Controlled Trial of Progressive Resistance Training in Depressed Elders, The Journals of Gerontology: Series A, Volume 52A, Issue 1, January 1997,

[8] Deslandes A, e. (2009). Exercise and mental health: many reasons to move. – PubMed – NCBI. [online] [9] Kraemer, W.J., Ratamess, N.A. & French, D.N. Curr Sports Med Rep (2002) 1: 165. https://doi.org/10.1007/s11932-002-0017-7

[10] Rebecca Seguin, Miriam E Nelson. The benefits of strength training for older adults. American Journal of Preventive Medicine. Volume 25, Issue 3, Supplement 2. 2003

[11] British Journal of Sports Medicine”; Strong Correlation of Maximal Squat Strength with Sprint Performance and Vertical Jump Height in Elite Soccer Players; U. Wisloff, et al.; June 2004

Beginner Powerlifting Program for Women

Liv — Tue, 02 Apr 2019 08:29:53 +0000

Check out our beginner powerlifting program below and develop strength and power in the big three lifts.

When it comes to powerlifting, knowing where to start isn’t always easy. This sport is all about strength and developing that is about way more than just picking up heavy things.

If you’re a complete beginner, chances are you don’t really know what your rep and set pattern should look like. Luckily, we’ve taken the guesswork out of the equation and created a complete beginner powerlifting program for women.

We’ve designed our complete program based on the most effective training methods to build strength in the big three lifts: squats, deadlift and bench.

Our program is based around the 5×5 ‘Stronglifts’ method, which is widely known as one of the best ways to develop strength for someone who’s new to lifting.

We’ve also worked a few accessories into our beginner powerlifting program to support the big lifts, build a stronger physique and help keep injury at bay.

Before you start…

Before you hit the weights room and start this program, there are a few things you need to have nailed down.

The most important thing to work on is your technique. If you go into this training program with bad form on your lifts, you’re already limiting how much you can lift, and potentially putting yourself in line for an injury.

Speak to a trainer about perfecting your form before you hit the bar.

If you’re looking to really push yourself in powerlifting, you’re also going to change the way you normally train. Endurance exercises like running can be detrimental to powerlifting and muscle development. You’ll have to put that kind of training on hold if you do decide to pursue a beginner powerlifting program.

It’s very common for this type of training to be focused around your main lifts and just a few accessory movements.

We’d also recommend you nail down your nutrition if you want to see the best results from your powerlifting program for beginners. Building muscle is the result of lifting challenging weights and giving your body the fuel it needs to grow. That means eating plenty of calories and protein.

Find Out What You Should Be Eating Here

Our final point before you start is a very important one: remember to challenge yourself.

Your body grows muscle and develops strength through a process called progressive overload. This means continually challenging your body by upping your weights regularly. We’ll be asking you to add weight every week on this beginner program, and it’s important you do. Otherwise your body will adapt to one weight and progress will quickly plateau.

5×5 Beginner Powerlifting Program

Follow this beginner program to start building real strength in the big lifts.

Monday

Back Squat: 5 sets x 5 reps

Begin with a moderate, yet challenging weight then add between 5 and 10 pounds to the weight every week.

Front squat: 3 sets x 10 reps

Also begin at a moderate weight and add 5-10 pounds each week. This should be a fair bit lighter than your back squat and will focus more on the quads to support your back squat.

Banded Bridges: 3 sets x 12 reps

Use a looped resistance band and place around the knees to work the glutes. Up the resistance of the band as it becomes easier with each session. This and the banded clams have been added to activate and strengthen the glutes, which often grow weaker if you spend a lot of time sitting.

By doing this you can utilize the muscle more in your squat workouts.

Banded Clams: 3 sets x 10 reps

As with the banded bridges, put a band around the knees and up the resistance as you progress week on week.

Calf raises: 3 x 10 reps

Here, work slowly to really challenge the muscle fibers. Push up and lower the weigh slowly for maximum effect. Once again, aim to add 5 pounds with every week.

Wednesday

Bench Press: 5 sets x 5 reps

Add between 5 and 10 pounds with each week. Don’t grip the bar too wide and control both the ascent and descent to maximize muscle growth.

Close Grip Bench Press: 3 sets x 6 reps

This changes the focus of the lift to put more strain through your triceps to support your main lift.

Dumbbell Bench Press: 3 sets x 8 reps

The nature of this lift isolates your arms, highlighting and working any stabilization weaknesses on either side. You won’t be able to add as much weight to your dumbbell bench as with the bar, but aim to increase it each week.

Dumbbell Side Raises: 4 sets x 12 reps

Strong shoulders are essential to a powerful bench press, so it’s important you shore up your deltoids and protect the rotator cuff with your accessory movements. The best way to do this is to use lighter weights and opt for higher rep counts.

[Recommended Article: Bench Press for Women – Everything a Girl Needs to Know]

Friday

Deadlift: 5 sets x 5 reps

Once again, begin at a moderate weight, but ensure it’s challenging. Aim to add around 10 pounds every week, you may be able to add slightly more to a deadlift than with a bench or squat.

Back Extensions: 4 sets x 10 reps

Begin without added load, then pick up a plate if that’s too easy. Up your weight every week where possible.

Upright row: 3 sets x 10 reps

This works a range of upper body back muscles to help support your deadlift. Aim to lift heavy here without compromising form and add weight to the movement every week if you can.

Dumbbell Bicep Curl: 4 sets of 8 reps each arm

Choose a challenging dumbbell and take each movement slowly to build strength in the bicep. Don’t jerk your shoulder and keep your elbow tight to your body as you perform each rep. It’s hard to up the weight with a bicep curl every week, but aim to lift heavier wherever possible.

Recommended Article: The Best Deadlift Form – Everything a Girl Needs to Know]

After each workout

This type of training, especially the deadlift, can leave you with a fair amount of muscle soreness for a few days after each workout. If you don’t know how to deal with the soreness, it can be quite off-putting for a beginner on a powerlifting program.

Muscle pain is inevitable, however as you progress through the weeks, your body will come to adapt, and you’ll find it becomes less intense. You might even start to appreciate the pain, as it’s a sign of a rewarding workout.

There are also a few things you can do to help deal with it and dull the effects a little. Try the following:

Stretch and roll – Take the time after every workout to stretch and foam roll the areas you’ve worked. This will help to massage the recently damaged tissue, break down knots and soften your muscles. This makes for a quicker recovery, and more efficient muscle repair.
Eat plenty of protein – This amino acid is the building blocks of muscle growth and development. By ensuring you’re getting enough protein in your diet, your body will have what it needs to recover more quickly and effectively after a session.
Get plenty of sleep – Your body does most of it’s repair work whilst you’re asleep, so it’s essential you get a good 7-8 hours every night.
Active recovery – Try not to go and sit on the sofa immediately after you finish a workout. By going for a light walk after you finish a session, you can reduce recovery times by increasing blood flow to your muscles. This helps to flush out painful toxins and even stretches the muscles a little.
Drink plenty of water – You’ll no doubt have drank water throughout your workout, but you’ll need to keep it up afterwards. By fully hydrating your body, you’ll be in a better position to flush away any toxins and reduce recovery times.
Eat a banana – Working out saps your potassium stores, so by eating a banana, which is high in the nutrient, you will help your body recover and produce muscle energy.

By using these methods, you should be able to reduce the pain and feel fresh enough to hit the gym again for the next workout on your beginner powerlifting program.

The final rep

This program may be simple, but it’s designed to build strength, perfect form and grow power in your main lifts. Its simplicity and effectiveness makes it the ideal beginner powerlifting program for women.

As long as you continue to challenge yourself, eat enough protein and commit your self to the program, this beginner powerlifting workout plan will get results.

Try it out for yourself today.

Looking to take your body composition to new levels? A testosterone booster might be what you need…

What is Powerlifting? – Your Complete Guide

Mercedes — Fri, 08 Mar 2019 10:00:06 +0000

What is powerlifting? Check out our girl’s guide to gripping, ripping and bending barbells.

Back in the day, the free weight zone was a dude only area. Other than the odd trailblazing hardcore woman, the gym was a testosterone-fueled cave full of chest-beating alphas.

Times have changed.

More and more women are embracing the iron to carve out sexy silhouettes, strong curves and bad-ass attitudes. And what better way to do that than taking up powerlifting?

As a competitive sport, powerlifting is as inclusive as ever. As a community-driven, ‘all-for-one’ sport, it’s attracting more and more girls that want to lift heavy, get strong and build confidence.

This guide tells you everything you need to know about taking up powerlifting – whether its for competition or fun.

[Related Article: Beginner Powerlifting Program for Women]

What is powerlifting?

Powerlifting is strength.

There’s just something so primal about lifting huge weights and feeling like you can conquer the world.

Powerlifting is a weightlifting competition made up of three lifts.

Those three lifts are the:

Back squat
Bench press
Deadlift

As a strength sport, the rules are simple – the person that lifts the heaviest combined weight across these three lifts is the winner.

The roots of powerlifting go back to togas and tunics as it was the Greeks and Romans that introduced the concept of competitive strength. However, it wasn’t until the 1950s that powerlifting as we know it was born.

Powerlifting isn’t a workout as such, it’s a sport. Coaches call it a method or system focused on making you as strong a possible. From a technical perspective, it relies on optimal starting strength – the ability to generate force from a static start position.

Weirdly, powerlifting isn’t about ‘power’ as such

Power refers to the load you lift and the speed at which you lift it. In sports, the term power typically implies moving a lighter weight as fast as possible. This teaches the body to accelerate, explode and move at high velocity.

When you lift heavy weights though, you tend to shift it slowly as it takes longer for your muscle fibers to recruit maximal tension. Girl, there’s no way you’re moving that heavy squat at the same speed you would a lighter one, right?

Heavier weights do still develop power, but what they maximize is force output. If you think back to high school physics, this is mass x acceleration.

The rules of the game

Each lifter gets three attempts to lift as heavy as they can. There are a small number of judges that make sure you abide by the rules of each lift (more on that later).

Once you’ve performed all attempts, the highest weight is recorded.

The weight lifted across the squat, bench and deadlift is combined and this gives you a ‘total’. It’s this total that tells you how well you did, compared to other lifters… and whether you take a podium position for being a strong-ass girl.

Here’s an example:

Squat 220 lbs
Bench 175 lbs
Deadlift 265 lbs

The total for this lifter would be 660 lbs.

Lifters are categorized by their body weight to make it fair. After all, bigger physiques can generate more power, so it’s a good way of making the playing field as fair as possible.

In competitive lifting, the International Powerlifting Federation (IPF) categorize their weight classes as 47 kg right up to 120 kg plus. There’s a division for pretty much all girls.

There are also subdivisions too know as ‘geared’ and ‘raw’ based on the supportive straps and wraps you can use in some divisions.

The movements

All three powerlifts are ranked in the same way.

Three judges watch you perform the lift and decide whether or not it meets specific rules. If it does, each one displays a white light. If the lift was bad, you get a red flag from each judge.

You need two white lights for a lift to count. Two red ones and you’ll have to try again.

How each lift is judged varies… and it all comes down to technique and form.

The squat

This ass-to-grass move shows how strong your quads, core and glutes are. It’s the first lift you perform at a powerlifting meet.

The squat is a tough lift and combines precision and form with all-out brute strength. If you want those athletic, shapely legs, this is the lift for you.

Here’s how to get those white lights:

The first thing you need to do is wait for a call out. The head judge will tell you “the bar is loaded”. At this point you can strut to the platform, get under the bar and get set.
Once you’ve unracked the bar and it’s resting sweetly on your upper back, you’ll be given a command by the head judge to begin.
You need to squat down to a depth where your hip drops below your knee joint – in other words you need to go just below parallel with your thigh.
On the way up you need to grind that weight back up to the top position. If your feet move or the bar moves back down, you’ll get a ‘no lift’. Stalling at some point through the move is okay and often happens at heavier loads.
Once you’ve locked your knees at the top, you’ll be given a call to rack the bar. Don’t rack before the call though or that hard work will have been a waste.

Tip: A lifter needs to bend their knees and hit a depth just below parallel for the squat to count. If you don’t go low enough and expect to see red lights.

The bench press

The only upper body lift in powerlifting hits your chest, arms and shoulders. It’s typically our weakest lift (hey, we carry most of our muscle in our lower body girls), but with the right motivation and technique, we can still lift heavy.

Much like the squat, the bench press starts when the head judge gives you the call. Once the “bar is loaded”, you need to get set up and lift within one minute.
First you need to lay on the bench and adopt a grip of the bar that works for you (as wide as feels comfortable).
Next, you need to make sure that your head, shoulders and ass are on the bench, and that your feet are in contact with the floor (often on tip toes and positioned under your knees for better leverage).
Once you get the command, spotters will help you unrack the bar. When the “start” command is given, the spotters will release the bar. From there you need to guide it down until it makes contact with your body (not your belt). Arching your back helps to reduce the distance the bar needs to travel, just remember to keep your shoulders and butt on the bench.
At this stage you’ll get a “press” command from the judge. From here you need to drive that bar up as hard as you can. You need to lock your arms out at the top and wait for your third and last command of “rack”.

Tip: The bench press is the only upper body exercise in powerlifting. There’s nothing more motivating to lift heavy than seeing that heavy-ass bar above your head!

The deadlift

The ‘dead stop lift’ is the oldest school lift ever. It works your whole body from your ass and legs to your back and grip. It’s a real test of strength.

So, once you’ve hit your squat and bench, it’s time to work the deadlift.

Again, you wait for the head judge to give you the call. The bar will be there on the platform, loaded up and ready for you on your walk out.
This one’s pretty simple. You just need to lift the bar from the floor until you’re fully standing and locked out with your shoulders pinched back. Once you get the “down” instruction from the judge, you need to guide the bar to the floor with both hands on it. If you drop it, it’ll be a ‘no lift’.
How you lift the bar is up to you – some go for a conventional technique with a narrow grip of the bar and legs at hip-width… others use a sumo position with a narrow grip and legs wide.

Why you should do powerlifting

There’s nothing more badass than walking up to the platform, chalking up your hands, swinging back your hair and going full-force bad-ass with the bar.

Women were meant to lift. And powerlifting is the perfect sport to showcase that. Powerlifting has one of the broadest demographics of any sport and is suitable for women of all shapes, sizes and ages.

Here’s why women everywhere are taking up powerlifting:

Strong and functional muscle – powerlifting builds curves, shape and strength like no other sport.
More muscle means a higher resting metabolism, which can help you burn more calories
Teaches you how to develop resilience and a ‘never quit’ attitude
Improves power and force production
Transfers to sport and other athletic qualities
Develops community, social circles and friendships
Builds stronger bones

It’s definitely a case of “goodbye cardio, hello heavy weights” for us women.

When it comes to sports that burn fat, build muscle and increase confidence, powerlifting is one of the best.

You won’t grow huge muscles powerlifting!

The best thing about being a woman is that lifting heavy all the time won’t result in massive muscle mass. We just haven’t got the hormonal power that guys have to support huge gains.

Women have around a tenth of the testosterone that dudes have. And this acts as a buffer for muscle gain. Yes, any woman can gain muscle, but you can rest assured that if you want to avoid the bodybuilder look, powerlifting won’t get in your way.

What we can get though is slim, firm and athletic curves that tell the world we lift… without losing our femininity.

The bottom line

Testing your strength in the squat, bench press and deadlift can be hugely satisfying. Knowing you’ve hit a PR or simply tried your best especially gives you a great feeling of determination and confidence. Developing strength requires discipline and resolve – and that carries over into other areas of your life too. You just become a stronger woman, period

Many girls exercise without clearly defined goals, but powerlifting training is very specific. It helps you zone into what you really want to get from exercise… and take that goal with two chalked-up hands.

Powerlifting for Women – A Guide to Getting Started

Liv — Thu, 21 Feb 2019 16:06:04 +0000

For so long strength training has been a male dominated area of exercise, but a revolution is underway.

Female fitness fiends have been taking to the bar in their thousands and now women’s powerlifting is having its moment in the sun.

If you’re interested in kick-starting your love affair with this strength sport, look no further. We’ve created a guide with everything you need to know to begin your journey to a more powerful physique, healthier body and heightened confidence.

Read on to find out more about powerlifting for women.

[Related Article: Beginner Powerlifting Program for Women]

What is powerlifting?

Powerlifting is fundamentally a strength-based sport and it’s also one of the simplest around.

It’s focused around lifting as heavily as possible over three different movements – the squat, deadlift and bench press. You need to complete just one repetition of each at your heaviest weight to determine your overall score or ‘total’.

You can measure your success both personally or aim for a competition, where you’ll lift in categories that are dependent on your age and weight.

In a competition setting three judges will confirm if you complete a full movement that complies with regulated standards.

As a powerlifter, you’ll compete in three separate disciplines: squat, deadlift and bench press. You’ll have three attempts at each one and only the heaviest lift will count toward your total.

Your total is the accumulated weight of these three lifts.

If you don’t want to take part in competition, powerlifting for women is still an excellent way to enhance your overall strength, fitness and health.

Brush up on the basics and check out our guides to these movements:

The benefits of powerlifting for women

When it comes to benefits, powerlifting has countless. Not only can it make you stronger, it can also help you get healthier and even transform the way your body looks. Check it out:

Strength

One of the main and most obvious benefits of powerlifting for women is strength. By aiming to lift as heavy as possible, you’ll develop a more powerful physique.

Powerlifting is particularly effective at developing full body strength as the squat, deadlift and bench press are all compound movements that recruit a huge range of muscles.

The squat will strengthen your legs, glutes, hips and core. Additionally, the deadlift builds power in the back, legs and core, while the bench press develops your chest, arms and shoulders.

Improved body composition/ fat loss

One thing that comes with more muscle and strength is a better body composition or fat to muscle ration.

Powerlifting is an excellent way to burn fat, as the workouts themselves push your body to expend more calories. On top of this you’ll also develop extra muscle on your body, which means a higher metabolism on a day to day basis.

By powerlifting and building strength, you’ll use more calories than you normally would which, when combined with the right diet, often leads to less fat and a healthier body composition.

Shores up skeletal health

Science has shown that resistance training in women can help to reduce the onset of osteoporosis by increasing bone mineral density [1]. This will help you to achieve a stronger, healthier skeletal structure.

Not only that, but more muscle can help to bolster joints too, which can significantly reduce the risk of injury.

Confidence

This one might not be as easy to measure as increased strength and health, however it’s a huge part of powerlifting for women. As your skills and power develop, you’ll feel more confident in your physical performance in the gym.

Outside of the weights room, you’ll also see a change in your body. You’ll develop shape through muscle, drop excess fat and achieve a more toned, athletic physique. This can also have a very positive effect on how you feel in your own skin.

[Related Article: What is Powerlifting? Your Complete Guide]

Powerlifting for women – getting started

Get a coach and nail your form

The deadlift, squat and bench press may look pretty simple, but they’re highly technical movements, that could leave you with injuries if you don’t know how to perfect them. A good powerlifting coach can help you achieve the correct form and lay the foundations for an injury-free future in the sport.

Not only can a coach teach you the best technique, they can also show you the leading training methods to help you build strength. With a more informed approach, you’ll be able to maximize strength results using tried and tested programs, specifically designed to reap more reward. It’s far better than going in, lifting weights and hoping for the best without a real plan. Which leads us into our next point…

Make a plan

Once you feel confident you know what you’re doing in the gym, you need to create a clear plan of attack. This is essential, as turning up for a workout without anything planned will lead to procrastination, and procrastination doesn’t grow muscle.

Using the insight you gleaned from your coach, plan out your week, factoring in three-four sessions. Focus each workout around one of the big three lifts, using carefully selected set and rep patterns designed to build power and strength.

A good method for beginners is the 5×5 method, where you perform 5 sets of 5 reps of your chosen lift. Accompany this with heavy, low rep accessories to exhaust and strengthen the muscle fibers.

Join a club

One way to keep your motivation on a high is to join a group of like-minded lifters. Not only will you be more likely to head in to the gym if you have friends there waiting for you, but it’s been shown to help you work harder and enjoy the session more [2].

If you have other lifters there pushing you harder, you’ll get more out of your sessions and keep working toward the next goal.

Visit a meet

One way to see if you might enjoy competing is to head to a meet. Gather a few people from your club or even go to support a team mate and get a feel for competitive lifting. You can see how the judging works, check out the platform and familiarize yourself with the whole environment.

The atmosphere, supportive spirit and excitement of watching others lift could be just what you need to hit the platform yourself.

Set your goals

The key to any fitness journey is to set realistic goals that are achievable yet challenging. They’ll keep you motivated and pressing forward on your training.

It can be anything from hitting the gym four times a week to adding 10kg to your deadlift. The key is to set short term goals that add up to your overall objective. Whether that’s going to in your first comp or hitting a certain total, taking small steps is the way to success.

The final rep

With this guide, you should have everything you need to know to begin your powerlifting training.

From how to get started to the benefits you’ll feel from developing strength, we’ve the key elements that will put you on the path to newfound power.

Now, get out there and start lifting heavy things girl.

References

“Medicine and Science in Sports and Exercise”; The Effects of Progressive Resistance Training on Bone Density; J.E. Layne, et al.; January 1999
https://www.sciencealert.com/working-out-in-groups-better-than-exercising-alone

Powerlifting Vs Bodybuilding for Women

Liv — Mon, 08 Oct 2018 15:47:25 +0000

Ok girls, you might’ve been weight lifting for a while now, or you might be fresh faced and excited to hit the bar. Either way, if you’re thinking of building muscle and strength training, you might be choosing between two disciplines – powerlifting vs bodybuilding.

If you’ve spent any time in a gym or any kind of fitness community, you will have heard of these two. But when everyone’s lifting weights and slaying their workouts, it’s not always clear what they are, or how they differ from each other.

To help you decide what works for you, we’ve created this comprehensive guide. Read on to find out if you’re a lifter or a builder.

Article preview:

Powerlifting vs. bodybuilding
The benefits of powerlifting
The benefits of bodybuilding
How are powerlifting and bodybuilding similar?
How are they different?
How to train for powerlifting
How to train for bodybuilding

Powerlifting vs. bodybuilding

Now, we’re not saying you need to pick one and get yourself up on a platform or stage in a few months. These two disciplines are actually defined by two underlying goals. Powerlifting is all about strength and bodybuilding is focused on physique.

So, if you just want to feel stronger, a powerlifting program will definitely help. Similarly, if you want to change your physique, a bodybuilding routine is a great idea. You don’t have to go all out pro, you can just work these into your fitness plan and reap the rewards.

Don’t get us wrong, whichever one you do you’re gonna look absolutely fiyah in your fitness leggings and easily dominate the weights room. But if you pick a certain focus you can customize the way you train to get optimal results and hit your target at double speed.

Not sure which one is for you? Read on, girl.

The benefits of powerlifting

We’ve all seen the powerlifting girls out there. Lifting some serious loads, smashing big bar lifts and being an all-round girl-boss in the weights room. We’d be lying if we said weren’t jealous of their prowess when it comes to nailing the big stuff.

Powerlifting is comprised of three main power lifts – squat, deadlift and bench. As a powerlifter you’ll drill these movements for all over body strength. Your aim here is to get strong and lift heavy.

You’ll work accessory, isolated exercises as well as the main lift to build additional strength and keep the power gains rolling in.

The main benefit of powerlifting training is that you’ll feel stronger. Because of the compound lifts involved, you’ll also have a well-rounded physique and build strength across your whole body.

It goes without saying that powerlifting will give you some serious power and muscle growth. With more muscle comes a plethora of health benefits. Here are a few:

Longer life – With a strong muscle base you’ll be healthier and you’ll add years to your life
Weight control – Muscles burn more calories than fat, so if you’re looking to lose fat, it’s a real gamechanger
Reduced risk of injury – By growing muscle, you can add an extra layer of protection to your body, craft a stronger physique and reduce the risk of injury. Great for day to day life and if you play sports
Healthier life – Muscle helps to reduce fat levels, therefore putting you at less risk of diseases. For example: high blood pressure, cholesterol and even diabetes

The benefits of bodybuilding

These are the girls with the spot on, perfectly crafted physiques. They’re toned, they smash the most intense looking workouts and they know how to rock their fitness wear.

Bodybuilding is a slightly different type of training. Compound lifts like squats, deadlifts and bench still play a big part in workout routines, but the focus is more on building size than strength. You’ll still get stronger, but that’s not your main aim here. You’re trying to grow muscle to craft your goals bod.

The benefit of bodybuilding is you’ll see the results in your physique. You’ll grow stronger, but you won’t get the same power you would if you trained for powerlifting. The more immediate result will be the muscle gains.

Once you have this style of training nailed, you’ll be able to craft muscle in a way that will help you achieve the physique you want. If that’s your goal, you’ll also benefit from that superhuman feeling – heightened confidence.

If all that wasn’t enough, you’ll also get the health benefits you see above for powerlifters too. You’ll be more muscular, and if you’re really into it, you’ll also cut down your fat levels, making you healthier.

[infobox] Key Takeaway: You’ll get amazing health benefits from both powerlifting and bodybuilding [/infobox]

How are bodybuilding and powerlifting similar

Both powerlifters and bodybuilders go through a loading phase where they aim to achieve a calorie surplus to build muscle. To a bodybuilder this is called a bulking phase and is usually in off season, when they can afford to have a little more fat on their body. A powerlifter also has a high calorie phase where they work intensely to build muscle and increase strength, although it tends to be longer, and there isn’t really a fat loss phase.
Both powerlifters and bodybuilders rely on a good amount of sleep to encourage repair and recovery after a workout. They’re both going through intense workouts, where muscle fibers are damaged. Sleep is an essential part of repairing the body.
Powerlifters and bodybuilders both use compound movements like the squat, deadlift and bench to build rounded muscle structure.

How are they different?

The main difference is the overall outcome. Bodybuilders are aiming for aesthetic, whereas powerlifters are in it for strength.
Training is styles are different for powerlifters and bodybuilders. A bodybuilder will have high volume, medium weight reps to grow muscle. A powerlifter will do lower volume reps at a heavy weight.
Powerlifters are generally less concerned about burning fat, whereas bodybuilders are all about cutting down for maximum toning.
Cardio is a big difference between these two gym fiends. Bodybuilders will hit cardio hard when it comes to shredding season, whereas you’re very unlikely to see a powerlifter on a treadmill.
Powerlifters get a whole-body workout, and while they do train accessory movements, a bodybuilder has more of a focus on isolated exercises.

[infobox] Key Takeaway: The main difference between powerlifting and bodybuilding is the end goal, body composition and training methods [/infobox]

So, it’s time to decide girl. Do you wanna get super strong on the double and lift weights that will put the bros to shame? Or are you in it for that toned physique?

Whichever one you choose, we salute you girl. You’re here to get fit, healthy and slay every workout. Once you’ve decided, check out this guide on how to train for the two disciplines.

Add a pre-workout into the mix to get unreal power for your lifts…

How to train for powerlifting

To get your power on, you’re gonna need to adapt the way you train. That comes down to two things, perfect your three main compound lifts and alter your rep and set pattern.

To build strength you should be lifting heavy for just a few reps. Although you won’t be smashing out the reps, the weight intensity will be very high, so you’re growing new muscle fibers, primed to handle heavy loads.

You should aim to do 5-6 sets of 3-6 reps. For a beginner a 5×5 routine is a great way to start.

Your workouts will be targeted around your back squat, deadlift and bench press, but you’ll need additional lifts to help you power-up. Here are some great accessory exercises you can perform to boost the strength in your big three lifts:

5 x 5 Back squats and…

5 x 5 Front squats – This will add load through the quads to bring more power to your legs

5 x 8 Hip Thrusts – The hip thrust will focus in on your glutes and strengthen up that booty

5 x 6 Leg Press – This puts your legs right in the firing line, isolating them to build muscle and strength

4 x 8 Calf Raises – Your calves are hard to target, so raises are essential to improving your all-round leg strength and boosting your big lifts

5 x 5 Deadlifts and…

5 x 8 Bent over row – This compound movement will get your mid-back and upper-back firing on all cylinders, perfect for reinforcing your deadlift

5 x 8 Upright barbell row – Work your shoulders and upper back to support your core strength with this movement

5 x 6 Bicep Curl – Strong arms are key to helping you keep hold of that bar. A heavy bicep curl will back up the lift

5 x Good Mornings – Lower-back strength is essential to success in this lift, so bolster yours with good mornings

5 x 5 Bench and…

4 x 8 Pec flies – This works with a cable machine or with dumbbells and is a surefire way to get your chest burning like crazy

5 x 6 Lateral shoulder raises – Strong shoulders are key to a powerful bench, so boost yours with heavy lateral raises

5 x 8 Tricep extension – Your triceps play a big part in stabilizing your lift and creating all-round push strength

4 x 8 Incline dumbbell bench – Incline positioning really helps you to target your upper chest muscles, resulting in an all-round powerful upper-body. As a unilateral movement it will also work the stabilizing muscles you don’t get to touch with a barbell bench

How to train for bodybuilding

This type of training is all about working your body in a certain way to achieve your dream physique. To do that, you need to have muscle building techniques down, and that all comes down to reps and sets.

In bodybuilding you’ll need to adopt a high volume, medium load approach to achieve hypertrophy. That means pick a challenging, but not super heavy weight and do lots of reps. Usually between 12-15 reps across 3-4 sets should be enough to activate muscle growth.

On top of that, you should also aim to include cardio in your workout plan. HIIT is the perfect way to approach cardio, as it won’t damage the gains you’ve already made. They’re super quick workouts and will help you burn fat fast.

Check out this article on the best HIIT workouts for female bodybuilders to perfect your physique.

It’s also worth noting that diet is a gamechanger for the bodybuilder. Rather than just eating lots of carbs and protein, you’ll need to have your macros planned out to the calorie – especially when it comes to cutting season. If this isn’t you, you can still practice bodybuilding, you just aren’t likely to get down to that super toned physique – but that’s cool. Not everyone is in it for stage-worthy results and you gotta do you girl. You’ll be getting fitter and healthier either way.

Here are a few typical bodybuilding workouts to start you off on your physique journey.

Legs day

4 x 12 Back squat – Use this as the anchor of your workout, as it works a huge range of muscles for amazing gains

3 x 10 Split squats (each leg) – Focus in on your booty growth with a weighted split squat

4 x 15 Hip thrusts – This will complement your split squats for a burner of a booty workout

4 x 12 Leg extension – Target that leg swoop with this isolated movement. Drop set it for to really work those muscle fibers

4 x 10 Hamstring curl – Achieve perfectly toned legs and give your booty a boost with hamstring work

Back and biceps day

4 x 10 Deadlift – Again, this is a fantastic place to start on your back day, as the deadlift works so many muscles

4 x 15 Bent over row – Super set this with your deadlifts and feel that muscle-growing burn

3 x 15 Wide grip lat pull down – Get your lats working double time with this wide grip variation

4 x 10 Seated cable row – Tighten up your upper back with cables. They provide constant resistance, so your muscles will be working hard at every part of the movement

4 x 10 Straight arm row – Put your lats to work again with another cable exercise

4 x 12 Bicep curls (each arm) – Craft strong, defined arms with a bicep curl. You pick between a straight bar or a dumbbell variation

Chest and shoulders

4 x 10 Bench press – Drill this compound movement to build up chest and shoulder muscle, before you head to more isolated movements

4 x 12 Incline dumbbell bench press – Target your upper chest muscles to ensure well-rounded muscle growth

4 x 15 Cable pec flies – Opt for the cable here to keep your muscles working through every part of this movement

4 x 12 Skull crushers – Target your triceps with a skull crusher to tone up the back of your arms

3 x 15 Shoulder press – Grow your shoulders and achieve an hourglass figure with a strict shoulder press

4 x 12 Cable triceps push downs – Reinforce your skull crushers with this fiyah isolation exercise

The final word

Whether strength is your forte, or physique is your calling, you should now be in a better position to choose between powerlifting vs bodybuilding. Both are kick-ass disciplines, so whichever you choose, you’re going to feel the physical benefits in no time.

Find more fitness wisdom in the pages of our other articles. Check it out, girl: