Female Powerlifters: Everything You Need To Know About Powerlifting

Female powerlifters are a force to be reckoned with. They are dedicated to proving their physical strength and power through one single repetition.

Yep, that’s right; female powerlifters are out here training hard, putting blood sweat and tears into their workouts; for the simple objective of moving the maximum weight through one single rep.

Just one.

One what?

You're about to find out...

Female Powerlifters Contents

Powerlifting Is Based On Three Primary Lifts

How Do Female Powerlifters Get Started?

Female Powerlifting 101 – The Basics

Female Powerlifters: Bringing It All Together

Female Powerlifting Beginners

Intermediate Powerlifting

Pro Powerlifting (aka; Powerlifting Meets)

Powerlifting Competition Rules

Powerlifting Competition Mandatory And Allowable Equipment

Don’t Doubt Yourself – You’re Stronger Than You Think!

Powerlifting Is Based On Three Primary Lifts:

Squat – Deadlift – Bench Press.

Master these moves, and you’re on your way to powerlifting success.

While the powerlifters’ goal is always the same – lift as much as possible through one single repetition. That isn’t what every powerlifting workout looks like. In fact, maxing out on every workout is a sure-fire way to make little progress and get yourself injured.

To build overall strength and power on your three primary lifts, your training programme must include a range of exercises and training styles.

In this article we will cover both beginner and advanced training specifically for female powerlifters.

We will demonstrate how you can maximise your strength, while also working towards building on your physical weaknesses.

Not only will this article have you covered for workout routines, accessories, and equipment, but it will also deep dive into the community and competitive side of powerlifting.

So, prepare yourself to take in some serious powerlifting knowledge…

How Do Female Powerlifters Get Started?

There are no hard and fast rules here. Of all the weightlifting sports, powerlifting has arguably one of the most supportive and welcoming communities. So, allow yourself the space to explore. Nobody is judging you.

Depending on where you are based, female powerlifters may be hard to come by in your local commercial gym, but if you do your research, chances are there is a powerlifting community within travelling distance.

With that said, having a community is not necessary for powerlifting success. Many female powerlifters fly solo, only coming into their local communities at powerlifting meets (more on those later).

If you have some weightlifting experience and are already familiar with the three primary powerlifting moves: Squat – Deadlift – Bench, then you have a head start.

If you have no idea how to perform these correctly and safely, then don’t worry – keep reading, we have you covered.

Female Powerlifting 101 – The Basics

As previously mentioned, powerlifting as a sport is focused primarily on 3 key compound exercises.

These are the Squat – Deadlift – and Bench Press.

Here we will give you the lowdown on each of those exercises.

Powerlifting Squat

Chances are, you already know what a squat is. In powerlifting we are concerned primarily with the barbell back squat, and in order to squat as much weight as possible, we do our squats in the rack, see How To Use A Squat Rack.

There are a few variations of powerlifting squat, you may come across terms like: “conventional” / “sumo” or “high-bar squat” vs “low bar squat”.

Powerlifters tend to opt for a combination of sumo and low bar squats, namely because this method allows for maximum stability, which in turn allows the powerlifter to achieve their primary goal – lift as much weight as physically possible through one single rep.

Just so you know:

Sumo and conventional are all about foot position.

Sumo stance is wider with knees and feet pointed slightly outwards, this stance will distribute the load more evenly between your quads, hamstrings, glutes and core.

Conventional squats are more of a bodybuilding technique that distributes more of the load through the quads.

High-bar and low-bar refer to the position of the barbell across the back.

A high bar is positioned across the shoulders, and a low bar is positioned a little lower, across the middle of the shoulder blades. It doesn’t really matter which method you use. However, powerlifters tend to opt for the low-bar position because it helps with stability.

Powerlifting Deadlift

If you don’t know how to perform a deadlift, you can find detailed instructions here.

Just like in squats, we have a sumo and conventional method with deadlifts too.

Again, this is about foot position, either a wide stance with feet and knees pointed slightly outwards, or a narrow stance with feet and knees facing forward.

The deadlift has been dubbed the king of exercises, and it is for good reason. Deadlifting works the highest number of muscles in one single movement compared to any other exercise.

See What Muscles Do Deadlifts Work.

When it comes to powerlifting, there is no right or wrong stance to choose. Try both and go with whichever one you are most comfortable loading.

Arguably the sumo stance is preferred in powerlifting because it allows for better stability, and there will be slightly less distance for you to move the weight through.

Remember; powerlifting is about moving as much weight as physically possible through a single clean rep. As a result, powerlifters lean towards the methods that assist them in achieving their primary goal.

Grip

When it comes to deadlifting, many powerlifters find that their grip gives out first. To overcome this, there are some grip variations that we use to help us lift the load.

Most people start with a standard overhand grip.

As you progress, you will likely find the bar slowly starts to slip from your fingers. This can be very frustrating, especially when you know that the rest of your body is conditioned to lift the load.

It is at this point that many powerlifters start using switch grip.

Switch grip will help you balance the bar by having one hand wrapped over and the other wrapped under.

For the most part, you can achieve maximum loads using just switch grip.

But if you want to take things a step further, you can try hook grip.

Hook grip is an excellent way to ensure you have a firm hold on the bar, because you wrap your thumbs under your fingers to lock them (and the bar) in.

But be warned, it’s not comfortable for some lifters... There is a burning sensation that comes with gripping and pulling a heavy load off the ground using this method. For that reason, many female powerlifters choose not to use this method. But give it a try, it may work for you.

Another thing you may consider is using straps.

Straps are great because they help you move maximum loads without your grip strength getting in the way. But keep in mind that they are not allowed in most competitions, so if you intend to compete, use sparingly.

This method comes at a cost too…

Using straps may help you deadlift more, but it will come at the cost of developing your grip strength in general, and we would argue that having good grip is imperative to your overall strength and power.

See: How To Improve Your Grip Strength for some tips on what you can do to build better grip.

Powerlifting Bench Press

If you’re not sure about this move, see: How To Bench Press – A Quick Fire Guide For Ladies.

This exercise gets a lot of attention in powerlifting, and it isn’t always encouraging. But know this, powerlifters understand their sport, critics may have a lot to say, but none of it is informed in the sport of powerlifting.

What I am referring to here is the powerlifters arch.

The powerlifters arch is a position whereby the lifter arches their back during their bench press. A technique that many powerlifters use to – guess what? – Move as much weight as physically possible.

Below is an example of what it looks like:

Some powerlifters are so flexible that their arch may appear as a scene from the exorcist, but when all is said and done, know that it is a fully legitimate and allowable technique in professional powerlifting.

The reason for this positioning is to push more of the load through the stability of the shoulder blades, and reduce the range of motion in the lift, thus making it ‘easier’ to move more weight. And to reiterate – the powerlifter's objective is always to do what?—Move as much weight as physically possible through one single repetition.

Side note: In bodybuilding, strength training and general weightlifting this may be considered ‘cheating’, mostly because from a muscle building perspective, this method isn’t efficient. It simply does not encourage moving the weight through the pectorals, which is ultimately what the bench press exercise is all about in weightlifting and bodybuilding.

But this is powerlifting, and as previously mentioned, the powerlifters’ objective is not efficient muscle growth, it is what? (You know now)—To efficiently move as much weight as physically possible through one single rep. Therefore this technique is appropriate to the sport.

Powerlifting competition rules allow this, provided bum and shoulders remain flat on the bench throughout the lift. So if anyone wants to give you any sh!t for it, tell them to mind their own business.

Female Powerlifters: Bringing It All Together

Training for powerlifting is much more complex than repeatedly performing the 3 key powerlifting moves. This is where accessory exercises come into play.

What Are Accessory Exercises?

An accessory exercise is any exercise that supports the powerlifter in building their strength and power on the squat, deadlift and bench.

Usually these are performed with much less weight and through a full range of motion. So, all those competition day secrets of reducing the range of motion just shared, are not to be used every day.

Let’s give you some examples to help you build a picture here...

Accessory Exercises For Squats…

Conventional squats

High-bar squats

Goblet squats

Pause squats

Tempo squats

Split squats

Banded squats

Leg press

Accessory Exercises For Deadlifts…

Dumbbell deadlift

Romanian deadlift

Single leg Romanian deadlift

Trap bar deadlift

Rack pulls

Hip thrusts

Accessory Exercises For Bench Press…

Incline bench press

Decline bench press

Close-grip bench press

Dumbbell chest press

Dumbbell chest flye

Barbell overhead press

Dips (on dip-bars – not on a bench)

Cable chest flye

Chest press machine

Female Powerlifting Beginners

If you’re just getting started in powerlifting, we recommend that you first familarise yourself with the 3 key moves using just the bar. You can add weight plates as you progress, but before you do any loading, make sure you are performing each exercise correctly and safely.

Always start with an unloaded bar, this weighs 20kgs (45lbs). If you don’t yet feel confident with that weight, start with a standard fixed barbell at a lower weight and work your way up.

Take yourself through your barbell back squat, deadlift and bench press, paying close attention to your posture and form.

There is no room for sloppy reps in powerlifting and nobody has any business adding weight to poorly performed reps.

Remember, it’s not all heavy lifting, in fact; you should be consistently lifting between 60-80% of your one rep max, so don’t go fully loading every single workout!

If you want to get started in powerlifting, see this Introduction To Powerlifting For Beginners Workout Pack.

Intermediate Powerlifting

As you progress, your workout routines need to change to support you in developing your overall strength and power.

It is at this point that we put more emphasis on accessory work, and start to switch up your rep/set ranges.

How you execute reps and sets plays a big part in developing your overall physical strength and power.

There are many methods that can be used to achieve this and mixing them up is the fastest way to see well rounded results.

Advanced female powerlifters should be paying even closer attention to their form and technique, throughout both their primary and secondary powerlifting exercises.

Be mindful of things like hand and foot position; as well as how you prepare and brace yourself for each lift. Even the slightest of tweaks to your technique can result in a heavier lift.

It is important to squat, deadlift and bench as often as possible, but not to exhaustion. Advanced strength programs for powerlifting still require consistent training between 60-80% of the max load.

Working different variations of the primary powerlifting exercises is what’s going to contribute towards your overall strength and power. Now is the time to focus on secondary powerlifting exercises such as the exercises listed above and others.

The focus for advanced female powerlifters is to increase their volume consistently over time. Listen to your body and understand when it’s time to push through and when to stop – sufficient recovery between heavy lifting sessions will help you reach peak performance when it matters.

Our expert trainers have put together this Intermediate Powerlifting Workout Plan.

This plan uses the 5x5 method as well as incremental weight increases based on a percentage of your one rep max. The intermediate plan will tell you everything you need to know about that.

Deloading For Advanced Female Powerlifters

Deloading and assisted moves must be worked into all advanced strength training programs for powerlifting.

By reducing volume at certain intervals for a week or so at a time, you allow your body sufficient time to fully recover and come back stronger.

Deload week isn’t a time to lounge around and do nothing (you can if you like, sometimes it pays to stop completely for a while, but that’s not what we mean when we talk about deloading).

While deloading, you should drop your performance to 50% or less of your max load. Now is also a time to work in assisted exercises and make use of all the machines you’re used to walking straight past in the gym.

Assisted machines are an excellent less strenuous workout that will help you condition your muscles for better performance later.

Pro Powerlifting (aka; Powerlifting Meets)

This is your chance to shine, but it is also where things get technical.

Everything you do up until the point you decide to go pro is just for fun and empowerment. If you decide to go pro (you don’t have to), things get a little more complex, because now you must consider competition rules.

It is not uncommon for powerlifters to fail a lift in a competition over some very small, and usually completely avoidable mistake.

Powerlifting Competition Rules

You get 3 attempts at every lift. That means, 3 attempts to demonstrate your maximum squat, deadlift and bench press.

You must move and re-rack the weight at the command of the referee.

When you squat, you must un-rack the weight, step back into your starting position, and wait for the referee's signal.

On the referee's signal you will need to squat at least parallel – this means that your quads should be parallel with the ground before you come back up (no bouncing at the bottom for momentum, we need a good clean rep).

And finally, do not rack the bar until the referee signals you to do so, usually by saying the word “rack”.

For deadlift, start with the bar at your feet, position yourself and pull the bar up on the referee’s signal.

At the top of your deadlift, you must lock out your knees and pull your shoulders back.

And finally, for bench press, the same signalling rules apply.

To avoid disqualification, your head, shoulders, bum and thighs must remain in constant contact with the bench throughout the lift.

You must also ensure the bar touches your chest for the lift to count. Again, only rack the bar when you are signalled to do so by the referee.

Weight Classes

Depending on where you compete, there will be different weight classes, your bodyweight will determine which weight class you fit into. If you are on the cusp of a class, it may be worth dropping a few lbs in weight to qualify for the lower class. Being on the top end of body weight in your class will give you a slight advantage.

With that said, if you end up in a tie situation, the powerlifter with the lower body weight is considered the winner.

Powerlifting Competition Mandatory And Allowable Equipment

When you compete there are some things that are mandatory, such as:

Singlet

Undershirt

Powerlifting socks (for deadlifts)

Correct footwear – some competitions require powerlifting shoes, others are more flexible allowing any suitable weightlifting shoes, i.e. flat or with a slightly raised heel. There is usually a limit to how raised the heel can be, so be sure to check your own competition rules.

Depending on your local competition rules, other types of equipment are allowed, these include, (but are not limited to):

Belt

Knee sleeves or wraps

Wrist wraps

Chalk

Ammonia (smelling salts) – for an adrenaline hit

Gloves (though chalk is preferred by many pro lifters)

Between attempts you can use warm-up/mobility tools to help prepare. This will be the only time you can use straps on your deadlift, you cannot use straps on the platform. Some female powerlifters use straps at this point in order to preserve their grip strength for when they are on the platform.

Other elements such as; hand position, head position, stance and posture are carefully monitored, so if you’re going to compete, make sure you know all the rules of the competition you have entered.

If competitive powerlifting is what you’re aiming for; you should attend a powerlifting meet yourself so that you can start to understand what would be expected of you in this environment. If you decide to go ahead competitively, you should seek the official rules of your competition and adhere to those.

Don’t Doubt Yourself – You’re Stronger Than You Think!

Whatever your starting point, know that you are physically stronger than you think you are. However, you will never be able to prove this until you start to push past your mental boundaries.

Provided you add weight to your powerlifting exercises slowly, consistently and safely, you will continue to get stronger.

Above All Else; Powerlifting is an incredibly empowering sport.

Powerlifting is all about physical strength, and focusing your workouts on physical strength is one of the most liberating things you can do as a woman.

There is something beautifully unique about moving an amount of weight you never thought you could. When your objective is to get stronger, your mind-set shifts and in the moment of the lift, nothing else matters.

Powerlifting is a remarkably uplifting sport with some of the most humble and welcoming people I have ever encountered in the weightlifting world. Having worked my way through various lifting methods and spots over the years, it has to be said; powerlifting is my personal favourite.

For that reason, I encourage all women to at least give it a try so that they can experience it for themselves.

Leaving you with love and lifts.

Chloe x