If you have been considering starting to incorporate powerlifting in your fitness routine or have been considering giving it a try, now is the time. Powerlifting is no longer a men’s only sport and it has opened up many doors for women at all levels of experience to train.
There are countless examples of strong women powerlifters who love to compete at elite levels in this strength sport. Powerlifter training is challenging but equally rewarding. And importantly, once considered a specialized sport that required heavy duty equipment, it has now become more accessible at a traditional gym or even at home with a good set up. In addition to helping develop a powerful “powerlifter physique”, it has some unique advantages for women.
Is powerlifting a good sport for women?
Powerlifting, which ultimately leads to the building of our core strength, is considered a great sport for women.Previously, powerlifting was predominantly practiced by men who wanted to bulk up. This led to the powerlifter's body, which traditionally consisted of large and hypertrophied upper core muscles, may have been considered unattractive for some women. This is no longer true.
There have always been women who powerlift but thanks to the connectivity of social media, many women powerlifters are now able to share some limelight and inspire each other.
Women Powerlifters have many strong women to refer to as examples.And there are clearly distinct benefits of powerlifting as we discuss below.
Advantages of powerlifting in women:
Powerlifting can help build core strength- building larger muscles is one thing but growing core strength is particularly advantageous for women.
Powerlifting can help build muscle strength and enhance the elasticity of our ligaments- The repetitive movements and strength conditioning allows muscles to adapt to resistance training and creates certain stability “points” that can prevent ligament injury in case of sprains and strains. Although longitudinal studies in the elderly are missing, experts claim that powerlifting can help with balance training in the later years of life.
Powerlifting can help support bone health- This is particularly vital in women since menopausal changes in hormones can lead to an accelerated bone loss in some women. Repetitive core conditioning and weight training, particularly with deadlifts can strengthen bone integrity.
Powerlifting can help with mental health- women who powerlift have a heightened sense of self confidence, self-worth as well as a generalized improvement in mood.
Powerlifting can help with training in additional sports such as competing for marathons or triathlons.
Powerlifting, just like any workout, can help support cardiovascular health as well as a healthy immune system.
How should women train for powerlifting?
As with any sport, proper direction in training is vital. Here are the 5 basic principles that women need to follow when they decide to start powerlifting:
Find a coach and ensure he is able to guide (and critique) you during your journey. Ideally, your coach should be a powerlifter. A background in muscle physiology and/or nutrition is ideal.
Find a team or a group to discuss your goals and track your progress: this is vital as most of us can “lose steam” in training over a period of few weeks. An encouraging team of women powerlifters can be highly motivating and cut down on the occasional monotony of training alone.
Master the three important steps in powerlifting: the squat, the bench press and the dead lift. In order to become a good powerlifter woman, mastering the core techniques is key. Again, learn from the coach, from video materials or a combination of both.
Set realistic goals and define your benchmarks: analyze frequently, to ensure you are where you want to be. Set timelines for every quarter and increase the weight in increments as you move further.
Pay attention to your nutrition, hydration and rest: This last point is equally vital. Training the body involves nourishing it with a balanced diet that supplies healthy nutrients. This includes electrolytes, protein and a health mix of vegetables and fiber. Focus on your macro as well as micronutrient needs. Learn as much as possible about nutrition.
A healthy hydration drink mix that is vital in magnesium such as MAGNAK®, is a great additive to your training. And the magnesium not only helps with muscle soreness and cramps, it also helps with protein rebuilding.
Lastly, don’t forget to analyze, critique, improve and repeat! And don’t stop enjoying your journey.
Dr. Kharait’s sports nutrition blog is created from his “real-world” clinical experience as a Renal and Electrolyte Specialist (Nephrologist). An author of multiple, original peer-reviewed journal articles within this field for the last decade, and an inventor of numerous patented electrolyte formulas, he strives to be on the leading edge of electrolyte science for both athletes and those suffering from gut disorders. Learn more about how electrolytes interact with our body, including calcium, sodium, potassium and magnesium. Blog posts and articles related to performance and health are here to help, educate, and inform.
