When starting strength sports, it is good to have time to consider what best fits your goals and lifestyle needs. Powerlifting is a relatively new sport but gaining steam, and quickly. “How do you train to be a powerlifter?” or “how can I become a pro powerlifter?” are the few (but common) questions you will come across at forums for strength sports. Before you commit, try answering some simple questions as above—if it makes sense, then follow these simple rules and see if it is for you.
Make a plan and try sticking to it.
Planning is everything, and powerlifting is no different. In fact, any pro powerlifter will tell you that the day works like clockwork. Whether it is a session of warming up, stretching or going straight to the deadlift, no powerlifting is truly done without a plan. It also allows you to time it right, and importantly, prevents injury from doing a particular task for too long. Balancing your time can help overworking some muscles, avoid sprains and improve your powerlifting to its full potential. After all, power is limited, no matter how strong you are, so use it wisely and use time to your advantage.
Find a coach if you can.
Take time to consider if you can work with a certified or highly experienced coach with expertise in the strength sport that engages you. Both online or in-person coaching is available now through various platforms or through designated gyms. Powerlifting can be a lonely sport at times- so company means a lot. A few words of encouragement may be what you need, in person. And, if you are trying strength sports for the very first time, do not be afraid to start with a beginning level powerlifting program. Support from certified coaches and the strength community is helpful when getting started. Choose a coach based on your goals. Ask questions. Some coaches have additional background in physical therapy and nutrition which can be equally advantageous. Coaches help with technique and can cater your programming to your lifestyle as well as your strength goals.
Have a well-defined program routine.
Powerlifting programs often focus on technique, form and mobility, and approachable ways to start powerlifting while helping to prevent injury. How to become a powerlifter is as much of a mental journey as it is a physical one. An individualized approach to help you with your personal strength goals will gradually add numbers to your lifting total. This means starting with the fundamentals, analyzing the basic steps and then refining them. In addition to the techniques, your daily plan must consider the average time dedicated to those drills, your nutrition assessment as well as your hydration routine. Powerlifting is challenging to the body, so supporting it with proper nourishment is equally important if you want to progress.
Follow the basic principles.
This is where routine and discipline pay off in powerlifting. There are only a few variations when you try to do your dead lifts, so consistency is everything. Below are some first few steps to consider in your daily powerlifting routine.
Powerlifting requires your entire body during a lift. One technique to become a better powerlifter is to ensure a proper cycle of warming up, stretching, and doing a typical WOD or mobility training session. To give yourself a solid start to powerlifting, utilize the connection between strength and mobility. Mobility supports strength. Stretching is vital before you begin to keep those muscles from cramping.
Well known powerlifters sometimes complain of legs cramping or tight (sore) hips. Be mindful that recovery time is vital to successful powerlifting training sessions. When starting strength training, examine your ability to maintain a good form and technique during the lift.
Invest in technology to track your progress.
Now that you have begun your journey, it is vital to track your progress. The feedback will inform your trainer as well as yourself regarding opportunity for growth or adjustments that may need to be made. A digital tracker (Apple®, or Garmin®) all provide just enough data to track your growth. Record your lifting weights and map it out over time to see your progress.
Follow good nutritional practices.
Even as a beginner, you probably know that nutrition is key to supporting your powerlifting goals. And that means, a healthy balanced diet, every day, twice on a Sunday. Try to minimize fast foods and colas in your diet. Go easy on the alcohol. Start incorporating a healthy smoothie filled with antioxidants (from berries for example), veggies and protein for recovery. Staying hydrated during powerlifting is vitally important to assist in body’s recovery rate and helps minimize soreness. Using a magnesium-rich electrolyte mix such as MAGNAK® can help you stay well hydrated while fueling your muscles. It can also aid in sleep and minimize any symptoms associated with the body being under stress or hard training. Remember, your body still needs magnesium to build your muscles from protein, so a balance of electrolytes and protein is key. And magnesium allows muscles to relax and reduce cramping.
Analyze, Critique, Adapt and Change (AC-AC).
Starting strength sports can often be intimidating at first. Be patient with your strength journey. Growth does not happen overnight. Powerlifting is no different. Most powerlifters will start getting “comfortable in their shoes” after almost a year of their training. Take notes and find out what worked but most importantly, what didn’t. Refine and perfect the plan as you go. Above all remember to stay flexible, there are times when what is programmed for the day may not go as planned. Having a lifting log with your progress will assist in giving perspective when there are difficult training days. Powerlifting is a sport that is built on progress. No Pro Powerlifter with elite totals reached those numbers without starting somewhere.
Repeat and do it better.
Practice makes a person closer to perfect. If you want to train to be a powerlifter, you should follow the path, do your work and find someone you can. The rest requires patience and hard work. Be a part of that community. There are many resources for those beginning with powerlifting -just stay moving, be consistent, and reach out.
-By Rebecca Wilson/DrinkMAGNAK
