Powerlifting: The Ultimate Resource for Strength Athletes

When talking about Powerlifting, a strength sport where competitors perform the squat, bench press and deadlift to lift the heaviest possible weight. Also known as strength sport, it demands both raw power and disciplined training. Powerlifting isn’t just about lifting heavy; it’s a system that blends technique, progressive overload and smart programming. The sport encompasses three main lifts, each with its own rules and form cues, and it requires athletes to manage weight classes, recovery and nutrition. By mastering these elements, lifters can improve their totals and move up the leaderboard.

Core Lifts and Training Foundations

One of the biggest pillars in powerlifting is the Squat, a lower‑body movement that tests leg strength, core stability and mobility. Proper depth and bar positioning are key, and most coaches stress a gradual increase in load to avoid injury. Complementing the squat is the Bench Press, a upper‑body lift that emphasizes chest, shoulder and triceps power. Grip width and elbow angle can change the stress on muscles, so lifters often experiment to find the most efficient setup. The third lift, the Deadlift, a full‑body pull that engages the posterior chain, grip strength and back stability, rounds out the trio. Together, these lifts form the competitive total that defines a lifter’s rank.

Beyond the three lifts, Strength Training, a broader discipline that includes accessory work, periodization and recovery strategies plays a huge role. Accessory exercises like rows, triceps extensions or hip thrusts address weaknesses that can stall progress on the main lifts. Periodization—cycling through phases of volume, intensity and peaking—helps athletes avoid plateaus and peak at the right time for meets. Nutrition, sleep and mobility work are also part of the formula; without them, even the best programming can fall flat.

All of these pieces—core lifts, accessory work, programming and recovery—interlock to create a complete powerlifting system. In the posts below you’ll find deep dives into technique tweaks, competition rule breakdowns, strength‑building programs and stories from athletes who’ve taken the sport to the next level. Whether you’re just starting out or prepping for a big meet, the collection offers practical advice you can put into action right away.