Advice I Wish I told My Younger Self Before Beginning My Fitness Journey
As someone who has progressed from the sport of powerlifting since I was 18 to now 24. I thought I would share a few useful tips for novices/intermediate athletes coming up into the sport.
1) Focus more on building muscle in the first 3-5 years
One of the biggest issues I see with respect to novice powerlifters is there hyper focus on the squat, bench and deadlift. Don’t get me wrong specificity is an important guiding principle to improving lifting efficiency and skill. However one can make the claim that a bigger muscle will have greater potential to produce more force. (Most answers will align on a spectrum)
Additionally we understand in the first few years of lifting muscle gain potential is at its highest so why not capitalize on this opportunity to build a well established base before hyper-specializing
To keep this blog practical, I have listed a sample lower body workout that a beginner vs an advanced trainee might differ in order to maximize their potential as a powerlifter.
Beginner Lifter Lower Body Workout (Goal is maximizing hypertrophy)
High Bar Squat 3 x 6-8 (70-75%)
Rear foot elevated split squats 3 x 12
Hack Squat 3 x 8
Leg Press 4 x 12
Lying Hamstring Curls 4 x 10
Advanced Lower Body Workout (Goal is to maximize strength)
Low Bar Back Squat 1x3 (82%), Backoff 4x5 (75%)
Seated Hamstring Curl 3 x 8-10
Belt Squat 3 x 12
This example was simplified but likely as you advance in your training career the more focus you will have on developing strength since muscle gain (although will still occur) will be at a much slower rate than compared to the beginner lifter. Additionally, the squat itself with a more intensity focus (via increased top sets/lower rep work) will require more effort the stronger you become due to changes in absolute loading.
2) Slowing The Rate Of Progress
I know it may seem counterintuitive, but hear me out! As someone who has seen lifters come and go out of the sport due to injuries and burn out. Slowing the rate of progress can allow for a few positives
Hitting small but manageable PR’s every meet will motivate you !
Of course injury is part of the game but slowing rate of progress will likely allow your joints and tendons to adapt at a similar rate to muscle/strength gains. If you look at many non drug tested lifters you will see some common themes. Generally, their tendons and ligaments don’t adapt as fast as their rapid increases in strength which typically may predispose them to more injuries.
Slow progress or moderate progress is sustainable!!
One of the biggest things I have learned in the sport of powerlifting is sometimes less is more! We always want to do as much as possible but sometimes that leads us down the wrong path of injuries and burnout.
3) Find your “why”
As cliche as it sounds, I highly recommend before you begin your journey in fitness, whether it is powerlifting, weightlifting, bodybuilding is to write down why are you doing this in the first place.
There will be periods in your career or time in lifting when motivation will be at an all time low, this is where that “mantra” or your “why” will remind you of why you started!
Lastly within this “why” is an important message I would like to finish on. Your accolades and successes in the sport do not define you're worth as a person. We need to understand that for the most part we all started our fitness journey to be an improved version of ourselves.
And the best advice to finish this blog post is “it is supposed to be fun” enjoy and cherish the moments. If fitness ever feels like a chore for lengthy periods of time, it is okay to shift gears and comeback when you feel ready your identity should not be defined by you're appearance or your physical strength.
