Powerlifting Routines for Women

There is a difference between powerlifting and bodybuilding, powerlifting will help you build strong muscles whereas bodybuilding will help you increase the size of your muscles. Both are different as size does not equal strength. Powerlifting techniques are used to strengthen the large muscle groups of the body like the chest, back and leg muscles. Some of the tips of powerlifting are to cut down on the repetitions and lift as heavy as you can. Make sure you do 5-8 minutes of warm up routine and light stretches before you start your resistance training. Pay attention to correct form and technique to avoid cramps and injuries.

If you are planning a routine, you need to break down the large muscles into different groups and work them on different days to get maximum benefit of your exercise regimen. Include exercises like the bench press for chest muscles, squats for the legs and deadlifts for the lower back and hamstring muscles in your powerlifting routine.

Bench Press
Lie down on a flat bench and grip the barbell slightly wider than your shoulder width and lift it off the rack. Lower the barbell slowly towards the center of your chest and breathe in, once the barbell is almost touching your chest hold the position for a 1 count. Now exhale and push the bar back up to the starting position so that your arms are fully extended. Hold the barbell in that position for 1 count before repeating the movement for the desired repetitions.

Squats
Lift a barbell on your shoulder from the squat rack and position your legs shoulder width apart. Look straight ahead and go down by bending your knees and pushing your hips back. Go down till you form a less than 90 degree angle between your thighs and calve muscles. Ensure that when you are going down your knees should not cross the line of your toes. Dig your heels into the floor and push the bar back up to the starting position. Inhale as you go down and exhale as you come back up.

Deadlifts
Lay a barbell on the ground and stand close to it so that your shins are almost touching the bar. Stand with your feet hip width apart, bend your knees and grip the barbell with an alternate grip. Now lift the barbell off the ground by pushing your legs up and straightening your torso at the same time. Once you're up, go down slowly by slightly bending your knees and pushing your torso forward. Go down so that the barbell ends up directly above the toes and your torso is parallel to the ground.

Powerlifting Regimen for Women

Once you know which exercises to do make sure you chart a weekly training regimen as this will also help you to track your progress. Fitness experts suggest that you do powerlifting exercises not more than 3 times a week. You will also need to inculcate some other supporting exercises than the ones given above in your workout plan. Here is one of the suggested routines that you can follow.

Day 1: Leg Muscles

• Squats 4 sets of 8-6-4-2
• Lunges 3 sets of 6-4-2
• Leg Curls 3 sets of 6-4-2

Day 3: Chest Muscles

• Flat Bench Press 5 sets of 8-6-4-2-1
• Incline Bench Press 4 sets of 8-6-4-2
• Decline Bench Press 4 sets of 8-6-4-2

Day 5: Back Muscles

• Deadlifts 4 sets of 8-6-4-2
• Bent Over Rows 4 sets of 8-6-4-2
• Dual Pulley 4 sets of 8-6-4-2

If you are following a powerlifting routine make sure that you give proper rest to your body and replenish it with healthy nutrients. Look into some bodybuilding supplements like whey protein to support your workout goals and inculcate some abs exercises on day 2 and 4 to build your core strength. It is also advisable to talk to your physician before you start any weight training or diet plan.