Las Vegas lifters are swapping treadmills for trap bars—and there’s a reason. Powerlifting is one of the most practical, empowering, and addictive ways to get strong, fast. But if you’re just starting out, it can feel overwhelming. Barbell terms. Gear lists. Programs. PRs.

This is your no-BS intro to powerlifting. Whether you're walking into the gym for the first time or finally ditching machines for real plates, here's everything you need to know.

What Is Powerlifting?

Powerlifting is a strength sport focused on three lifts: the squat, bench press, and deadlift. You train these movements with the goal of lifting as much weight as possible for one rep. That's it. No poses. No treadmills. Just raw, focused power.

Competitions—called meets—measure your best successful attempt in each lift. The total weight lifted across all three gives you your powerlifting total. But you don’t need to compete to be a powerlifter. If you train these lifts with purpose and structure, you're in.

Why Powerlifting Is Great for Beginners

Most people think you have to be jacked to start powerlifting. You don’t.

The bar weighs the same whether you’re benching 75 pounds or 375. Progress is scaled, measurable, and personal. No matter where you start, you’ll get stronger if you’re consistent.

At Smash Iron Fitness, we coach people who have never touched a barbell. Our beginner lifters end up more confident, more mobile, and way stronger—without getting injured or burned out.

The Big Three Lifts

Squat

This is your full-body strength builder. The low-bar back squat is the most common powerlifting variation, targeting your hips, quads, glutes, and core. You’ll learn to brace your body, control depth, and move weight with precision.

Bench Press

Your upper body lift. The bench press is more technical than most people think. Leg drive, bar path, grip width, and back tightness all matter. Powerlifters use a more compact setup to move bigger numbers efficiently.

Deadlift

Arguably the most satisfying lift. You pick up the bar, you put it down. Both sumo and conventional styles are legal in meets. Whichever suits your build and mobility best is the one you’ll train. It builds your posterior chain—hamstrings, glutes, back, and grip.

Essential Gear to Get Started

You don’t need to buy everything right away. But here’s what helps when you start getting serious:

• Flat shoes or Converse-style lifters – Keep you grounded.

• Weightlifting belt – Boosts core stability during squats and pulls.

• Knee sleeves – Provide warmth and mild compression.

• Wrist wraps – Useful for heavy benching.

• Chalk – Improves grip, especially for deadlifts.

How to Start Powerlifting the Right Way

Learn Proper Technique

Don't worry about weight at first. Dial in your squat depth. Fix your bar path. Learn how to brace. That’s what protects your joints and sets up long-term gains.

Follow a Real Program

Powerlifting doesn’t work without structure. Forget chest day. You need a weekly plan that tracks volume, intensity, and recovery. Great beginner programs include:

• StrongLifts 5x5

• Starting Strength

• Greyskull LP

• 5/3/1 for beginners

Or skip the guesswork. Our coaches provide custom beginner programs designed around your goals, schedule, and training age.

Track Your Progress

Use an app. Use a notebook. Doesn’t matter. Just write down your lifts. Tracking builds momentum. It’s how you know what’s working and when to push.

Lift with Intention

Three days a week is plenty. What matters more than frequency is focus. Every rep should have purpose—no junk volume. That’s the Smash Iron standard.

What a Beginner Training Week Might Look Like

Here’s a simplified structure we often use with new lifters:

• Day One: Squat + bench + accessories

• Day Two: Deadlift + rows + core

• Day Three: Squat variation + overhead press + hamstrings

Accessories include rows, lunges, tricep work, and back extensions. These support your main lifts and keep you balanced.

We rotate intensity weekly using basic periodization. And we auto-regulate your numbers using RPE (rate of perceived exertion) to avoid overtraining.

Common Beginner Mistakes to Avoid

• Chasing numbers before technique.

• Skipping warm-ups.

• Lifting without a program.

• Comparing yourself to advanced lifters.

• Training heavy all the time.

Should You Do a Powerlifting Meet?

You don’t have to—but you should consider it.

Local meets are low-pressure, inclusive, and full of supportive people. You’ll meet other lifters, test your maxes under real rules, and walk away with confidence. Win or not, you’ll gain something no gym selfie ever gave you.

Final Thoughts: Powerlifting Isn’t Intimidating—It’s Empowering

Strength changes lives. It’s not just about lifting more—it’s about building a stronger body, sharper focus, and a mindset that doesn’t break under pressure.

Powerlifting is a long game. And the best way to start it? Get in a gym where coaching, community, and programming actually matter.

At Smash Iron Fitness, we specialize in powerlifting for beginners. No ego. No BS. Just good training and real results.