Why ALL women should try Powerlifting

Powerlifting is a form of training that has people focus and train on the Big 3 lifts: Squat, Bench and Deadlift.

Now, the debate of “Which is the Best Training method” is a debate that has raged on since the dawn of the gym industry. And will likely keep going as long as we are human.

Today, I want to give some reasons on why I believe that all Women with the goals of building muscle and shedding some body fat should at least do a phase (8-12 weeks) of Powerlifting-style training and even consider joining a local powerlifting gym or barbell club!

I also want to explain why Powerlifting could be a superior way to start for women who want to get started with strength training as beginners, as compared to the other common weight training methods.

Before we get into this, I want to confess something... I … am… not a woman.

SHOCKER, I know.

However, I’ve trained many women as a trainer and have used the powerlifts and/or the “accessory” exercises to shift focus from body-image to performance for all of my clients.

I was inspired to write this from my many conversations with clients and fellow strength/fitness enthusiasts at our gym about Body Image and Powerlifting as a training Method.

I also train out of a Lehigh Valley Powerlifting gym Competitive Edge Power and Fitness, where I even asked some of the ladies at our gym to share their stories on how they found Powerlifting and what it’s done for them, which will be shared later in the article!

Of course, we should not be dogmatic and think that there is only one way to train, but Powerlifting is still breaking out of its shell as a training method for women and beginners. Today, more and more people are trying the methods of powerlifting and are even competing in growing numbers!

I was a judge at the Pennsylvania State Teenage Powerlifting Championships in February, and it was amazing to see the number of young ladies that were competing under the bar!

Still, Powerlifting is stigmatized by the everyday person and I would even hear some of these stigmas as I was working in commercial gyms. Powerlifting can be seen as a brute way of lifting and many women fear that this will make them look “manly” and bulky just from touching a barbell or lifting heavy. Obviously a myth, as you can see by the powerlifters featured in this article!

POWERLIFTING VS OTHER WEIGHT TRAINING METHODS

Squat, Bench and Deadlifts are great exercises that have tons of benefits to building strength, but they are often stigmatized as “Manly” exercises and many women become hesitant to try them.

Commercial gyms reinforce this by marketing to their female client base and creating workout routines and classes that are meant to be more “Feminine” like Barre, TRX, or Group Ex Cardio/Bodyweight Classes.

They say that these are great ways to build muscle, strength and “tone,” but the exercise science community says otherwise. While something is better than nothing, these types of training methods can’t hold a candle to the strength gains and benefits that Powerlifting offers.

A good strength program like in Powerlifting will get you feeling strong, powerful and you will see results if stick to a program.

If you go to a Powerlifting gym, you might be surprised to find a very supportive atmosphere, a place you to focus on goals as opposed to how you look, and a community of people who want to see you reach your goals.

There are also many different weight training methods that gyms will market to aside from Powerlifting like Olympic Lifting, Bodybuilding and CrossFit. There are many more but these are some of the more popular.

Let’s break down some of their pitfalls when considering them as a training method to try for women and beginners:

BODYBUILDING

The most popular and common one to see of the weightlifting methods is Bodybuilding. Bodybuilding can be great as a training modality on its own, but there is one thing that pushes many people, especially women away: The Culture surrounding it.

Now, this is not to say that there aren’t AWESOME people in the bodybuilding world. But in bodybuilding focused gyms, it is a VERY common complaint for people to not like the atmosphere being so Body-Image Focused. Camera’s out, Posing in front of the mirror flexing, revealing/tight clothing, etc.

Bodybuilding is objectively a sport that is CENTERED around body image and how someone looks. It is common to see people shirtless or wearing very revealing clothing in bodybuilding gyms because of the culture of Bodybuilding being almost entirely Body-image focused.

I don’t want to just bash on Bodybuilding, though. There are great people and gyms in the bodybuilding world, and not every powerlifting gym is perfect. But Body Image issues are VERY common with people in the social media world we live in, whether they want to admit it or not.

There is nothing wrong with showing your body and what you have worked for, but being entirely focused on this is something that ends up being off-putting for many people in these types of scenes, which makes them less likely to last in the environment or develop a long-term positive relationship with training.

CROSSFIT

CrossFit or X-Fit is what REALLY popularized barbell training for the average person when it exploded in the early 2000s. Even I remember taking a CrossFit class out of curiosity. CrossFit really did an amazing job with the marketing piece and the ability to create a fun group environment that attracted average people, creating community and a model that could be repeated. This was not being done as successfully by any other type of gym at the time.

The main pitfall in CrossFit is the emphasis on intensity over technique. Generally, CrossFit workouts are designed in circuit style rounds where you are doing 3-5 exercises in a circuit for 7-10 rounds. The goal is to complete the circuit as opposed to have good technique in the process.

The programming in these workouts is mainly for endurance (and to just make you tired).

There is often less focus on technical ability, and it is common to see beginner soccer moms being trained and encouraged to jump into a workout of Snatches or Power Cleans for high rep sets in the middle of a circuit with other exercises.

And don’t get me started on the kipping pull-ups…

I remember when my wife wanted to try a CrossFit class out of curiosity a few years ago and she vomited on the first day, never to return. Coaches cannot control everything, but I’m pretty sure your goal should not be to make people vomit on the first day.

But this unspoken “Intensity over Technique” mindset was part of the allure and culture of CrossFit which made it a sort of badge of honor to join these clubs.

If the goal is to build strength, muscle and shed body fat, then this is not ideal programming. If your goal is to get tired AF and possibly injured, then by all means, this may be the thing for you!

OLYMPIC LIFTING

Olympic Lifting is similar to Powerlifting in that, it is a strength sport with competitive standards on how the lifts are completed. It is a great training method to build stability and balance while explosively moving tremendous weight. The environments can be very supportive and like Powerlifting, Olympic Lifting places more of a focus on performance and skill with the movements, but the amount of time it takes to progress to a competitive level in this method can be off-putting.

The main pitfall of this training method is Barrier for Entry. Olympic Lifting mainly trains the Snatch, Clean and Jerk as well as other explosive style lifts which are very advanced movements that require coaching and guidance to get good at.

This is a training method that takes TONS of practice to be able to do safely and injury free so the progression can be a bit slower, which could be frustrating.

While the Olympic Lifts are great for building stability, strength and technical ability, it is also inferior for building muscle to the more basic lifts you would see in Powerlifting.

POWERLIFTING

52kg Class Powerlifter for Team USA Marisa Inda

And we finally arrive at Powerlifting!

Unlike Bodybuilding, the culture of Powerlifting isn’t concerned with what shape, and size you are. The goal is shifted away from aesthetics/looks and into performance and strength. You can still make progress without the focus being on aesthetics.

Unlike Olympic Lifting, Squat Bench and Deadlift are fairly easy exercises to learn and become proficient at. You can progress in these exercises and become very strong by using them. The barrier for entry is not as high and it is very friendly for average people to get into.

Unlike CrossFit, Powerlifting has actual exercise programming that is designed to actually make you strong instead of just tired. You learn good technique and get results because of that.

Unlike Group Ex, “Cardio with Weights” and Bodyweight Training classes that are offered at Commercial Gym’s, Powerlifting will get you feeling POWERFUL and you will make actual progress instead of just getting tired from jumping around.

Powerlifting as a training method has to be one of the most accessible training methods. Although you will see some cool different types of equipment in a powerlifting gym, you don’t necessarily need a bunch of machines, high boxes or specialty equipment to train.

If someone has a weight-loss goal, training in a Powerlifting General Physical Prep (GPP) phase can be a great way to build strength and muscle while on a caloric deficit and losing weight. As long as you are getting your 8-10k steps in for the day and on a good Nutrition program, you can see physique progress.

For younger girls and kids, powerlifting offers a way for them to compete in a sport that they can OBJECTIVELY progress in and build their confidence!

As I said earlier, I train at a Powerlifting gym in Allentown, PA called Competitive Edge Power and Fitness where we offer group training and individual training programs for people looking to check it out!

Here, I’ve gotten the pleasure to talk with some of the most kind and strong ladies I’ve met, all of whom mostly train in the Powerlifting method.

I asked them to share some of their stories on how they found powerlifting, how it’s affected their view on training and this is what they had to say:

Jess Kratz, 50

”I started lifting at 25 after struggling with being a cardio queen and not seeing results. I had absolutely no athletic background except aerobics and Eric [Owner of Competitive Edge] introduced me to lifting, starting with squats 20 minutes a week.

He promised more efficient results and I could actually eat more! Week by week I got stronger and became more focused on strength and less on ‘skinny‘.

There were not many women lifting weights then, and the men in the powerlifting gyms were really supportive and completely different than the commercial gyms. We lifted in gear so we really had to be a team and support each other. Lifting weights has given me confidence not just in being able to open my own jars, but in all aspects of life! I am now 50, still competing, and people will ask me when I plan on “retiring from lifting.“ I may retire from competing, but I’ll lift until I can get out of bed anymore. It’s become a way of life.”

Helena Wu, 24

“I started Powerlifting in 2014. I got interested in fitness because of my competitive Nature and the Presidential Fitness Test in gym class. I didn’t really do sports growing up except recreational tennis, but I jumped into my first powerlifting meet for fun in 2014.

I found it to be a great structure for working on fitness with a concrete goal (getting stronger and building muscle)

Powerlifting has helped me a lot because before I had the structure, I had some anxiety around fitness and all of the things I could possibly be doing. I’ve met some good friends through it and it has become an ingrained habit that helps keep me active!”

Erica Longo, 31

'“I found powerlifting in 2018 and fell in love with it. I had already been lifting and working out for about 6 years prior but nothing like powerlifting.

My main focus for so long was weight loss and thinking that was the only reason for working out, until I found powerlifting and Competitive Edge. The best part of powerlifting is realizing what you’re capable of.

I never imagined I would be capable of some of the numbers I’ve been able to put up. I’ve competed in 6 competitions since I’ve started and have 8 state records and 1 national record. Powerlifting has been so great for both my physical and mental health. I no longer solely focus on the weight of the scale and can focus on increasing the weight on the bar!”

Casey Jo Hill, 31

”My background in lifting and fitness goes a back a long time. I was a part of multiple sports teams growing up, but there was little focus on strength training, it was mostly skill based (sport specific) training. I wanted something else to supplement my performance, as it was always a bit of competition between myself and the guys. I wanted to show everyone that women can be as strong as men.

I started weight training seriously in college, and I was typically the only woman in the weights section. That didn’t bother me at all! When I noticed my lifts were increasing in weight, I felt better overall, I was able to maintain my bodyweight better, and my sport specific skills came easier and were more powerful. After college, I wanted to continue competing for something… the drive was still there.

I met my husband who introduced me to powerlifting and we both fell in love with the sport (plus it was nice to have a built-in training partner). My love for lifting isn’t just because I can get stronger, but also because there’s a ton of health benefits too! It helps to maintain hormone regulation, bone strength (reduces risk of fractures), helps your cognition and balance (super important as you get older), and I love the way I look and feel. Strength training is an excellent way for women to maintain their health, and most importantly their well being.”

Haley Moccio-Bell, 18

“I started Powerlifting back in 2018 when I was about 13-14 years old. It all started with my dad and then my older sister. It was like a chain reaction within my family.

I figured if my sister can do powerlifting then so can I. Before Powerlifting, I never went to any gym and never worked on my fitness.

I thought going to the gym meant you are only working on your physique. I never knew about training specifically for strength until I walked into Competitive Edge with my dad and sister.

Competitive Edge has become like a second family for me. I get all the love and support from everyone there. Walking into that gym was the best thing I could have ever done for myself!”

Anne Krupa, 69

“So my story of lifting is only about five years old. I actually started lifting in my 60s and I even jumped into competing in Powerlifting! Prior to this I was a “Gym rat” Going to the gym three to five days per week doing cardio classes and never really working too hard. Guess it felt good that I was moving and not sitting on the couch.

The question was, what makes people change and try new things? In my case, I met some powerlifters who encouraged me to try weightlifting and even consider training for a competition. I found trainer through Competitive Edge, got started and never stopped. I addressed all of the myths about females and how we age only to find out how important weightlifting, staying active and setting healthier goals are!

I remember the first time I entered a Powerlifting gym and wanted to walk right out, because I didn't know how to use the equipment, the weights looked too heavy and there were not many women were there!

I have more energy and feel better about myself since starting my lifting journey! I attribute this to the lifting and the great support that I have found in my trainer and the lifting family!

My advice would be to walk into that gym, get a trainer and learn how to use the equipment and find a lifting family. Know that you will have to focus on you, your form, your health and you will get all of the benefits physically and emotionally. Walk into that gym and know that you belong there as well as anyone else, and just to get to your program.

Just get started - the small steps turn into bigger steps.”

Amanda Arena, 32

“I found powerlifting shortly after my father passed after doing bodybuilding for some time because I needed something new to focus on. I realized the hard food restrictions from Bodybuilding wasn’t for me, but I did enjoy the weight training part, so I chose to focus on Powerlifting instead.

Once I started competing, I knew that I wanted to do it long term, and the discipline that formed in me improved a lot of other aspects in my life like work and personal goals!

It stopped me from focusing on restrictive food habits for aesthetics and instead I focused on positive habits that improved my health, my strength, and my aesthetics! Overall, powerlifting gave me the type of confidence and belief in myself that’s resonated well beyond the sport!

Also it’s important to enjoy the sport and progress for how powerful it makes you feel rather than getting distracted by the competition and falling into old habits. :)”

SO GIVE POWERLIFTING A TRY!

As I said earlier, I don’t like the idea of being dogmatic and closed-minded to other methods or ways of exercising, but I think it is clear that Powerlifting and many of its gyms offer an accessible, effective and enjoyable way of training and environments to train in. Consider doing a cycle of Powerlifting training and just see how it feels!

If you are local to the Lehigh Valley, PA area; Find me at Competitive Edge Power and Fitness! Check out the gym and the environment we create there.

If you are out of the area or in another state or country, consider supporting your smaller, family owned Powerlifting Gyms or Barbell Clubs. Not only will it improve your relationship with training, but also make lasting friendships with people who actually care about you and your progress!

If you have made it this far, Thank you for checking out some of my writing! I was very excited about this one and to share the stories of some of the ladies I have the honor of sharing the weightroom with.

I hope you find it useful and have some takeaways!

If you are STRUGGLING with constantly being in and out of a fitness routine or Nutrition plan, you aren’t alone. The information is out there. We know what we need to do (for the most part). But still most people struggle and cannot keep it up for a long-period of time.

If this sounds familiar, let me help you create a long-term relationship with fitness with my Online Coaching or In-Person Coaching. Fill out a Contact Form and I will get right to you!

If you are local to the Lehigh Valley, PA area; Find me at Competitive Edge Power and Fitness!

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