Powerlifting for beginners: the lifts, the rules and how to start
What powerlifting is, what makes each of the three lifts count, and a sensible way to start training for it.
GuideStrength9 min read
Powerlifting & strength
Powerlifting and strength tools
Work out your maxes, score your total, check your lift balance and fix your technique — all free, in one place.
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1RM calculator by lift
Tools
Strength calculators
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1RM and RIR calculator
Estimate your one-rep max from a set you have done, then working weights by reps and reps in reserve.
Tool
DOTS and Wilks calculator
Relative strength scores for your powerlifting total.
Tool
Lift ratio calculator
Squat, deadlift and overhead press as a share of your bench press.
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RPE and RIR calculator
Convert RPE and reps in reserve, and find the weight to load for a target reps and effort.
Tool
Fix my exercise
Pick the exercise and what feels off, and get one technique cue for your next set.
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IPF GL points calculator
Score your powerlifting total with the IPF GL coefficients used in IPF competition.
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Strength to bodyweight calculator
See your squat, bench, deadlift and overhead press as multiples of your bodyweight.
Tool
Barbell warm-up calculator
Enter your working weight and get the warm-up sets to do first, with plates per side.
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Printable workout plans (PDF)
Free PDF downloads: a 4-day upper/lower split and a 3-day dumbbell-only plan.
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Get stronger: the essentials
How to get stronger: what actually builds strength
What the research says about loads, practice, effort and rest when your goal is to lift more weight.
GuideStrength8 min read
What is progressive overload and how do you apply it?
The principle behind every strength and muscle gain you'll make.
GuideTraining7 min readAll levels
RIR and RPE explained: how hard should you train?
How repetitions in reserve and resistance-training RPE describe set effort, how beginners can estimate them and where their limits are.
GuideTraining10 min read
How to warm up before lifting weights
A repeatable 6-8 minute warm-up for lifting, including cardio, dynamic movement and your first warm-up sets.
GuideTraining6 min read