Powerlifting Series: 5 Powerlifting Myths More Busted Than A Can of Biscuits

MYTH 1: POWERLIFTING IS FOR YOUNG, ELITE ATHLETES ONLY

Powerlifting looks like an elite-only sport because the most visible version of it is people moving absurd amounts of weight on platforms. But that’s just the top 5-10% of athletes—the structure of the sport is actually built to include almost anyone who’s willing to train. The United States Powerlifting Association (USPA) has age classes that start at 10-years-old and goes up to 80+.  As mentioned previously, more important than age is the athlete’s strength and coaching.  ANYONE can start strength training because strength training can be scaled incredibly well.  Unlike many sports, you don’t need elite coordination, natural speed, or a high-level of endurance to start; you just need to get a little stronger over time.  That makes it one of the most trainable and accessible sports out there.  Progress is measurable and motivating even for beginners.  Essentially, powerlifting is just a structured strength training program with a specific end goal.  Additionally, powerlifting has adaptive divisions for athletes with disabilities, a strong participation across genders, and a huge range of ages.  In fact, USPA and other weightlifting federations have made a point of expanding access rather than restricting it. 

MYTH 2: I CAN’T COMPETE UNTIL I CAN LIFT IMPRESSIVE WEIGHTS

At the elite level, it’s about records.  At the everyday level, it’s about adding 5-10lbs to a lift, hitting a personal best, and building confidence and resilience.  That’s why powerlifting works so well in a general gym setting– you can “do powerlifting” without ever having to step on a stage. If you wait until your lifts are impressive, you’ll never start. Powerlifting isn’t reserved for people who already lift big—it’s the process that builds those numbers. “Impressive” is relative (and kind of a trap) because what looks impressive depends on your bodyweight, your training history, your age, and your starting point.  A 95lb deadlift might not turn heads online, but for a beginner who started at 45lbs, that’s a huge win!  What ultimately matters is consistency, technique, gradual progress, and confidence under the bar.  What doesn’t matter so much is comparing your numbers to advanced lifters, social media standards, and lifting “impressive” weights right away. If someone says they’ll start powerlifting “once they’re stronger,” they’ve got it backwards. That’s like saying you’ll start running once you’re already fast. You get stronger by powerlifting. 

MYTH 3: I NEED TO LOSE WEIGHT BEFORE I CAN START POWERLIFTING

You do not need to lose weight before starting powerlifting. In most cases, that’s actually the wrong priority.  Powerlifting is about getting stronger in the squat, bench, and deadlift—not shrinking your body. If you try to lose weight and build strength at the same time (especially as a beginner), you’ll usually end up progressing slower, feeling more fatigued, and get frustrated and quit. Strength responds best when your body is fueled. Most weightlifting federations use weight classes, which means you don’t need to be a certain size to compete and you can just compete against people in your weight category.  Every body type has a place!  There are strong lifters at 105 lbs and at 250+ lbs. The sport doesn’t require you to look a certain way—it requires you to train.  There are a few situations where losing weight could be strategic, such as if you’re an experienced lifter trying to compete in a lower weight class, you have specific health goals your doctor recommended, and you’ve already built a solid strength base and want to shift focus; but that’s later, not day one.

MYTH 4: MY KNEES/SHOULDERS/VARIOUS JOINTS ARE TOO BUSTED TO LIFT HEAVY WEIGHTS

“Bad joints” aren’t a green light or a red light in powerlifting, it’s a signal to train smarter.  A lot of people with cranky knees, hips, or shoulders successfully powerlift but the approach has to change. If you try to copy what healthy, advanced lifters do, you’ll probably make things worse.  First get specific about what the “busted joints” are.  There’s a big difference between general stiffness and/or past injuries, chronic pain, and structural issues (labral tears, tendinitis, arthritis, etc).  If you’re dealing with ongoing pain or a diagnosis, looping in a physical therapist is worth it and not optional if the pain is significant. Second, each of the three powerlifts are adjustable; you don’t have to force textbook versions of the squat, bench, and deadlift.  You’re still building strength, just within your tolerance.  Additionally, strength training can actually help your joints.  When done correctly, powerlifting-style training builds muscle to support joints, improves tendon strength over time, and increases joint stability and control.  If your joints are a concern, make sure to include thorough warm ups (10-20 min minimum), gradual load progressions, solid technique coaching, and prioritize recovery.  You absolutely can powerlift with less-than-perfect joints—but you don’t earn extra points for pushing through pain. The goal is long-term strength, not short-term heroics.

MYTH 5: I DON’T WANT TO COMPETE, SO WHAT’S THE POINT OF TRAINING?  

The real value of powerlifting has very little to do with stepping on a platform.  It gives people a clear, measurable path.  Many gym-goes wander around doing random workouts, seeing no progression, and getting no real feedback.  Powerlifting fixes that.  You’re always working towards something concrete, like adding 5lbs to your squat or a cleaner bench rep.  That structure alone tends to keep people consistent. Powerlifting also builds real world, functional strength. The squat mimics getting up and down from surfaces, the deadlift trains picking things up, and the bench press teaches our body how to push force.  You're training your body to handle life better, not just burn calories. It’s also a sport that can forever be scaled, meaning you don’t ever really “outgrow” powerlifting, you just adjust.  For example, beginner powerlifters can focus on learning technique.  Intermediate powerlifters can progress to building strength and advanced powerlifters can aim to refine efficiency.  Even without competing, there’s always a “next level”.  Saying “what’s the point if you’re not competing?” is like asking “what’s the point of cooking if you’re not a chef”? Competition is just one expression of the skill—not the reason the skill exists.  The real point of powerlifting is to get stronger, learn structure, build confidence, and stay consistent long enough to actually change. 

ULTIMATE POWERLIFTING TRUTH: Powerlifting is a sport that is open to anyone who is willing to learn technique and train consistently.  There is less emphasis on what your body looks like, what size you are, what age you are, and more focus on what you are able to do.  From beginners to elite athletes, powerlifting can be scaled to meet the athlete where they are.  We encourage anyone interested in learning more about powerlifting and strength training to reach out to us.  We’d love to teach you more!