Powerlifting for Beginners: What You Need to Know

Powerlifting isn’t just about moving heavy weights–it’s a lifestyle, a discipline, and for many, a passion that transforms the way they approach challenges in life. This sport, centred around raw strength and precision, is the ultimate test of mental and physical grit. At its heart are three lifts: the squat, the bench press and the deadlift. These moves aren’t just about how much you can lift; they’re a showcase of control, technique and determination. Let’s take a quick look at what powerlifting is, how to get started, and the key habits that drive success in this ultimate test of strength.

The Basics of Powerlifting

Powerlifting, originating in the mid-20th century, quickly evolved from local strongman competitions to a globally recognised sport. It’s simple in concept but challenging in execution, where athletes strive to lift the heaviest weights possible across three core lifts:

Squat – Often called the king of all lifts, the squat tests the limits of your lower body strength, engaging your quads, glutes, and core.
Bench Press – This upper body exercise gauges power in the chest, shoulders, and triceps.
Deadlift – A comprehensive full-body movement that targets the posterior chain, including glutes, hamstrings, and lower back, while also challenging your grip strength and core stability.

Competitors get three attempts per lift, aiming for their maximum weight, but only the cleanest lifts count due to the strict judging on form and technique.

How to Get Started

Powerlifting is one of the most welcoming strength sports, and starting is easier than you might think. Here are some tips to get you started:

Learn the Lifts: Watch tutorials, train with experienced lifters or hire a coach. Mastering proper form is critical for safety and progress.
Find Your Gym: Seek out gyms with a powerlifting vibe-think squat racks, lifting platforms and supportive people who cheer for you when you nail a personal best.
Set Your Foundation: Start with a beginner-friendly powerlifting program that builds strength gradually. Don’t rush to lift heavy; strength takes time and proper form is vital in injury prevention.
Track and Celebrate Progress: Write down your numbers, celebrate small wins and keep challenging yourself.

Key to Success

Want to thrive in powerlifting? It’s about more than brute strength.

Consistency is King: Success is built rep by rep, day by day. Show up, trust the process, and results will follow.
Eat for Power: Powerlifters aren’t about crash diets–they eat smart, focusing on high-protein meals, balanced macros and nutrient-rich foods that fuel performance and recovery.
Recovery is Essential: Foam rolling, stretching and getting quality sleep are just as crucial as what happens in the gym.
Find Your Tribe: Powerlifting is as much about community as it is about competition. Surround yourself with people who lift you up–literally and figuratively.
Mental Toughness: Cultivating mental resilience is crucial. Powerlifting not only builds the body but also fortifies the mind.

Powerlifting at AusFitness Expo

AusFitness Expo is where strength legends are made and celebrated. This year’s events, which are taking place in Melbourne on 29-30 March, 2025 and Sydney on 19-21 September 2025 are a must-see for powerlifting enthusiasts and curious spectators alike. Whether you’re stepping onto the platform to compete or joining the crowd to cheer for Australia’s strongest, the energy is electric, the community is inspiring and the lifts are jaw-dropping.

You’ll also get the chance to meet elite powerlifters, attend workshops and explore the latest in fitness gear and tech. It’s not just an event–it’s an experience.

Powerlifting is about testing limits, crushing barriers and proving to yourself that you’re stronger than you ever imagined. It’s a journey of discipline, perseverance and self-discovery, where every lift is a step toward becoming the best version of yourself. Ready to embrace the challenge and unlock your true potential? The platform is waiting.