It was only a decade ago that powerlifting (and strength training in general) was considered a predominantly male dominated sport. Women are breaking stereotypes and redefining strength, making remarkable strides in the powerlifting arena. However, effective powerlifting training for women requires a nuanced approach, considering physiological differences, societal perceptions, and unique challenges. In this blog, we delve into the key considerations for women embarking on their powerlifting journey.

Understanding Physiology:

Women possess distinct physiological differences compared to men, which necessitates tailored training approaches. Generally, women have lower levels of testosterone, resulting in lesser muscle mass and greater relative fat mass. Additionally, women have a wider pelvis, altering biomechanics during lifts. Understanding these differences is crucial in designing effective training programs that optimise strength gains while minimising injury risks.

Structured Programming:

Structured programming forms the cornerstone of successful powerlifting training for women. Emphasising the staples of strength programming will be essential: periodisation, progressive overload, training intensity, volume, and frequency. It’s important to recognise that programming for males and females will ultimately be very similar. There are some key considerations to factor in, such as women generally being able to handle a relatively higher amount of volume, as well as sometimes having to program around the menstrual cycle.

Form and Technique:

Competency with form and technique is paramount in powerlifting, irrespective of gender. Women, particularly beginners, should prioritise learning proper lifting mechanics to optimise performance and prevent injuries. Utilising a qualified coach will be invaluable for guidance in refining their technique and addressing individual biomechanical nuances.

Nutrition and Fueling:

Nutrition plays a pivotal role in supporting strength gains and overall performance. Adequate protein intake is essential for muscle repair and growth, with recommendations typically ranging from 1.5 to 2.2 grams per kilogram of body weight. Moreover, sufficient calorie intake is crucial to fuel rigorous training sessions and promote recovery. Prioritising nutrient-dense whole foods while monitoring macros ensures optimal energy levels and supports muscle recovery.

Mindset and Mental Resilience:

Powerlifting is as much a mental game as it is physical. Women may encounter societal pressures and stereotypes regarding strength and femininity, which can affect their confidence and motivation. Cultivating a resilient mindset, focusing on personal progress rather than external perceptions, can often be one of the most important aspects for the female athlete. Setting realistic goals, celebrating achievements, and embracing the journey fosters a positive mindset conducive to long-term success.

Recovery and Rest:

In the pursuit of strength, adequate recovery often takes a backseat. However, for women, prioritising rest and recovery is non-negotiable. Quality sleep, sufficient food, and proper hydration are essential for muscle repair and regeneration. Additionally, incorporating deload weeks and listening to the body’s cues to prevent burnout and overtraining are critical for sustained progress.

Community and Support:

Building a supportive community of like-minded individuals can significantly enhance the powerlifting experience for women. Surrounding yourself with other motivated athletes and experienced lifters can build a sense of belonging and motivation. With powerlifting being a small community compared to many other sports, training together and uplifting each other can be incredibly empowering. This is one of the many reasons we are proud to have built Avolve Performance: being able to witness a community of like-minded people push and grow with each other is one of our proudest achievements.