Powerlifting Foundations
Strong is Beautiful
Build serious strength in the squat, bench press, and deadlift. Designed for women who want to get strong — not just toned. Proper periodization for maximum results.
Program Overview
Frequency
4 days/week
Session
55–65 min
Duration
8 weeks
Rest Days
3 rest days
Equipment
Full gym (barbell, rack, bench)
Difficulty
Beginner to Intermediate
Training Phases
Technique
Weeks 1–3
Perfect form. Moderate weight. Build confidence under the bar.
Volume
Weeks 4–6
Increase volume and weight. 4×5 on main lifts.
Intensity
Weeks 7–8
Peak strength. Test your maxes.
Sample Week
4 training daysWarm-Up
5 min bike + glute activation + empty bar squats
Exercises
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
Barbell Back Squat Start at 65% 1RM. Add 2.5kg/week. | 4 | 6 | 150s |
Pause Squat | 3 | 4 | 120s |
Hip Thrust | 3 | 10 | 75s |
Leg Curl | 3 | 12 | 60s |
Plank | 3 | 30–45s | 30s |
Cool-Down
Stretch — 5 min
Progression Guide
Weeks 1–3: Start conservative. Perfect your form. Build confidence.
Weeks 4–6: Linear progression. Add weight every week.
Weeks 7–8: Test your maxes. You'll surprise yourself.
Women's Tip: Women can often handle more volume than men. Don't be afraid to add sets if you're recovering well.
Nutrition Tip
Eat at maintenance or slight surplus. Protein at 1.8–2.2g/kg. Carbs before heavy sessions. Don't fear getting 'bulky' — it takes years of dedicated effort.
Explore Full Nutrition Guide
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