Strength and gym
Powerlifting
Chase your heaviest squat, bench press and deadlift.
- Hardintensity
- ~420kcal per hour
- Low costbudget
- Mediumimpact
Is powerlifting right for you?
Chase your heaviest squat, bench press and deadlift. It is a hard-intensity, medium impact activity that you can do indoors, on your own or in a group. Expect to burn around 420 calories an hour, based on a 70 kg person.
Takes some practice. Expect to spend up to about £20 a month.
Why try powerlifting
- Builds strength. It works your muscles hard enough to make you stronger over time.
- Teaches a skill. There is always something new to learn, which keeps it interesting.
How to start powerlifting
Learn the three lifts with light weights and add a little each week.
Get the basics: gym with barbells. Borrow or hire before you buy.
Join a beginners' session or go with someone who can show you the basics.
Warm up for five minutes first, build up gradually and stop if anything hurts.
A 4-week starter plan
| Week | Sessions | Minutes each | Focus |
|---|---|---|---|
| 1 | 2 | 15 | Learn the basics and keep every session easy. |
| 2 | 2 | 20 | Repeat last week and add a little time. |
| 3 | 3 | 25 | Add a session or make one a bit harder. |
| 4 | 3 | 30 | Your longest week. Book or plan what comes next. |
This is general guidance, not medical advice. If you have a health condition or injury, check with your GP before you start.
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Not sure powerlifting is for you?
Take the two-minute quiz and we will match you with activities that fit your goals, mood, budget and fitness.