View Full Version : Powerlifitng for Women

02-23-2004, 11:38 AM
My wife has shown some interest in powerlifting and I was wondering how to setup a routine for a beginner. I'm looking at some very basic stuff. Nothing too fancy. I'd like to get her started on something simple, then if she still is interest, try something a bit more complex.

Anyone have ideas, tips or the like for a female beginner?

She weighs about 170lbs, height is about 5'2".

Current lifts:
Bench: 2x6@95 (tried 1@115 but failed)
Deadlift: 1@170
Squat: No attempt (still a little afraid to do these)

02-23-2004, 11:43 AM
I'd do a simple legs/push/pull routine using squat/bench/deadlift as the primary movements until she feels comfortable with all three. Focus on building a solid foundation and then worry about specialized training.

02-23-2004, 11:49 AM
My wife has shown some interest in powerlifting....
You are a lucky man!

02-23-2004, 12:03 PM
Yea well it kinda suprised me. We were benching together today and she was trying for 115 but couldn't do it, which bummed her out a little. 15 minutes later she's telling me she might want to try some bench contest at the Y. It seems this personal trainer at the gym, friend of ours, was impressed with her benching and told her she might want to try to enter this bench contest.

I explained to her that training for powerlifting is different from regualr lifting. She still seemed interest. I hope I can find the time and place for this contest and just have her watch so she gets an idea of what it's like.

02-23-2004, 12:38 PM
Make sure to get her learning the proper plifting form on all the lifts as soon as you can. It can take some time to learn how to bench with a pause, or squat deep enough.

02-23-2004, 01:37 PM
Thanks Elp. I tried to show her a little today with the bench, but she felt a little. uncomfortable. She just wasn't used to the arch, pinching back the shoulders, planting the feet, tucking the arms, etc. It's just something she has to get used to I guess. She's made the decision to join the contest (bench only). The trainer at the gym said he'd train her, which has me a little concerned. He's is a nice guy and taught me some really good form for all the lifts when I really got serious about lifting, but he believes in all the BB myths as well. I don't want to discourage her, but I think at least he can teach her good form. I'll just have to see how her sessions go with him.

Saint Patrick
02-23-2004, 01:41 PM
You are a lucky man!

Totally. I'm jealous.

02-23-2004, 02:16 PM
Heh, hey caught me by surprise. Never thought she would be interested in anything like that.

02-23-2004, 02:20 PM
It takes some time to get used to the form on bench, I know I'm still learning to make it a habit. If she were in a proper powerlifting comp though, she'd see how the others do it, and then perhaps that would make it more acceptable, and she'd be more encouraged to learn it.

Although, if it's some gym bench contest, then maybe there won't be any true plifters there for her to learn from, which could only make things harder for her to accept without experiencing it firsthand.

02-23-2004, 02:28 PM
I've heard about the contest but never attended it. Again, I'll have to see what she learns from this guy. Hopefully no bad habits.