New to Powerlifting? Here Is How to Start Without Getting Hurt

Powerlifting looks simple from the outside: squat, bench, deadlift, get stronger. The lifts are simple. Doing them well, and progressing without getting hurt, takes more structure than most beginners expect.

The three lifts

Powerlifting tests three lifts: the squat, the bench press, and the deadlift. Each has technical standards that matter both for safety and, if you ever compete, for the lift to count. Learning correct technique before adding heavy weight is the single most important thing a beginner can do.

Why coaching matters most at the start

Bad habits get baked in fast. A lifter who spends their first six months with poor bar path or bracing technique often has to unlearn those patterns later, which is harder than learning correctly from day one. This is the stage where a coach's eyes are worth the most.

How programming should progress

Beginners can typically add weight almost every session for the first few months, a phase often called "newbie gains." A good program takes advantage of this without rushing technique. From there, progression slows and needs more structure: planned variation, deload weeks, and attention to recovery.

Do you need to compete?

No. Plenty of people train the powerlifts purely for strength and never step on a competition platform. If you do want to compete, Manitoba has an active powerlifting community through the Manitoba Powerlifting Association, and our coaches are directly involved at the provincial level.

Where to start

If you are new to the three lifts, start with a coach who can watch your technique in person before you start loading weight. That foundation makes every month after it more productive.

Written by Dino Camire, CSCS, CISSN

Owner and Head Strength Coach at One Family Fitness in Winnipeg. Manitoba Provincial Director for the NSCA, former Head Coach of Team Manitoba, Vice President of the Manitoba Powerlifting Association. Over 20 years of coaching experience and creator of The Build System, the five-pillar method behind every program at One Family Fitness.

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