Powerlifting Women: Unleashing Strength, Breaking Barriers
Powerlifting empowers women both physically and mentally, building a supportive community. I am doing my first powerlifting competition in May called Xpand Your Limits 2025 SQUAT, BENCH, DEADLIFT MEET - COLUMBUS with other women from Steadfast Performance Training.
What's the draw for women in powerlifting? It's more than just getting strong. It's about empowerment, challenging norms, and achieving goals.
Lifting heavy weights does wonders for your self-esteem. It's about proving to yourself what you are capable of. Powerlifting creates body positivity. It helps you appreciate your strength and what your body can do. You'll feel like a total badass.
Challenging Societal Norms
For too long, society told women to be small and delicate. Powerlifting throws that idea out the window. It's about being strong, powerful, and taking up space. Women in powerlifting are redefining what it means to be feminine. They're showing the world that strong is beautiful.
"But they who wait for the Lord shall renew their strength; they shall mount up with wings like eagles; They shall run and not be weary; they shall walk and not faint. "Isaiah 40:31 ESV*
Goal-Oriented Training
Powerlifting is all about measurable progress. You set a goal, work hard, and see yourself get stronger. This goal-oriented approach is super rewarding. It teaches you discipline, patience, and the importance of hard work. Plus, hitting a new personal best is an amazing feeling!
Powerlifting isn't just about aesthetics. It offers a ton of health benefits for women, both physically and mentally.
Increased Bone Density and Muscle Mass
As women age, bone density can become a concern. Powerlifting is a great way to combat this. My late mom had osteoporosis so I definitely want to take steps to prevent it. Lifting heavy weights strengthens your bones. It also builds muscle mass. These benefits help prevent osteoporosis. You can stay strong and healthy for years to come. I would also like to note that there is no age limit for powerlifting. If you have any health concerns, you will want to talk with your doctor or other medical professional before getting started.
Improved Metabolism and Body Composition
Powerlifting can also help with weight management. Building muscle boosts your metabolism. This means you burn more calories, even when you're resting. It can improve your body composition, leading to a leaner, stronger physique. Powerlifting helps you feel great in your own skin.
Stress Reduction and Mental Well-being
Exercise is a fantastic stress reliever. The focus required for powerlifting can help clear your mind. It will leave you feeling refreshed. Achieving strength goals is also incredibly satisfying. It boosts your confidence and improves your overall mental well-being. This sounds like a winner!
Interested in giving powerlifting a try? Here's how to get started safely and effectively.
Finding a Qualified Coach or Gym
The most important thing is to learn proper technique. A qualified coach can teach you the correct form for each lift. They can also create a program tailored to your needs and goals. Look for a gym with experienced powerlifting coaches. This ensures you learn from the best and avoid injuries. I've been with Steadfast Performance training as a Crossfit athlete and I know they'll support me as I venture into powerlifting.
Essential Equipment and Gear
You don't need a ton of fancy gear to start powerlifting. However, a few essentials can make a big difference. A good pair of weightlifting shoes provides stability. A belt can help support your core during heavy lifts. Wrist wraps can protect your wrists. I have been using a belt and wrist wraps since the beginning of 2025 and they do help. I ordered a pair of weightlifting shoes so I'll see how they help after they arrive.
Nutrition and Recovery for Female Powerlifters
Female powerlifters need to focus on food and rest to do well. Good nutrition and recovery are key for female athletes.
What to Eat
Protein helps muscles repair and grow. Eat about 1 gram of protein per pound of body weight each day. Carbs give you energy for workouts. Time your carb intake around when you train. Fats are vital for hormones and health. Eat healthy fats like avocados, nuts, and olive oil. Choosing the "right" foods to eat is always a challenge for me since I live with other people and I have a sweet tooth.
Vitamins and Minerals
Women need certain vitamins and minerals. Iron keeps your energy up. Many women don't get enough iron. Calcium is good for your bones. Vitamin D helps your body use calcium. Think about getting a blood test to check your levels.
Sleep and Rest
Your body fixes and rebuilds muscles when you sleep. Try to sleep at least 7-9 hours a night. Rest days matter too. They let your body recover and stop you from overtraining. Pay attention to your body and rest when you need to.
Overcoming Challenges and Common Mistakes
Powerlifting isn't always easy. You'll face challenges along the way. Here's how to overcome them and avoid common mistakes.
Injury Prevention
Proper form is key to preventing injuries. Don't lift more weight than you can handle with good technique. Always warm up before each workout. Pay attention to your body and stop if you feel pain. Consider working with a coach. They can help you refine your form and prevent injuries. Steadfast plus Ignite Physical Therapy and Performance training are a winning combination to have on my team.
Everyone hits plateaus in their training. This means progress stalls. Don't get discouraged! Try changing up your training program. You might increase the volume or intensity. You could also try new exercises. Make sure you're getting enough sleep and nutrition.
Balancing Training with Other Commitments
It can be tough to balance powerlifting with work, family, and other responsibilities. Prioritize your training and schedule it into your week. Communicate with your family and friends about your goals. Find ways to make your training more efficient. For instance, prepare your meals in advance. While I hope to keep a schedule similar to what I had for Crossfit, I also want to be able to work with coaches and other women preparing for this meet so my schedule might need to adapt.
Wrap-Up
Powerlifting isn't just about lifting heavy weights. It's about empowerment, strength, and community. Women are finding their power on the platform. They're breaking barriers and redefining what it means to be strong.
If you're looking for a challenging and rewarding sport, give powerlifting a try. You might surprise yourself with what you're capable of. Join the growing community of powerlifting women. Start your journey today!
Resources:
*Bible Verse from article at scriptualgrace.com
Ryan Robinson Blogging Tools
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