How to Get Started with Powerlifting in the UK (Beginner’s Guide)

Coby Allen
Apr 16
3 min read

Updated: 3 days ago

Thinking about trying powerlifting but not sure where to start?

Whether you’re already training in the gym or just curious about lifting heavy, this guide will show you exactly how to get started with powerlifting in the UK—no ego, no gatekeeping, just straight-up advice for beginners.

What Is Powerlifting?

Powerlifting is a strength sport based around three core lifts:

Squat
Bench Press
Deadlift

In a competition, you’ll perform a one-rep max for each lift. Your best successful attempt in each is combined to give you a total—this is what determines your placing.

It’s not about looking a certain way or lifting a certain number before you compete—it’s about getting stronger over time and learning how to push yourself with proper form and focus.

Coach Coby from Coby Allen Training performing a deadlift at the North Midland Powerlifting Championships, affiliated with British Powerlifting and the IPF

Do You Need to Be Strong to Start Powerlifting?

Absolutely not.

One of the biggest myths is that you need to be “strong enough” before entering your first comp. Truth is, you get stronger through the process of training for powerlifting.

There are lifters in every age group, weight class, and ability level. Your first comp isn’t about winning—it’s about learning, improving, and experiencing the buzz of the platform.

Powerlifting Federations in the UK

There are several federations in the UK, and each has its own style, rules, and community. Some of the most popular include:

British Powerlifting (BP): The official UK affiliate of the International Powerlifting Federation (IPF). Strict rules, drug-tested, and ideal for raw lifters.
GPC-GB: Part of the GPC international fed. Less strict on kit, friendly atmosphere.
BPU / ABPU: Two branches of the same fed (drug-tested and untested). Welcoming community with lots of beginner-friendly comps.

👉 Tip: Start by searching “[Federation Name] + competitions” to find upcoming events near you.

How to Enter Your First Powerlifting Competition

Here’s a simple checklist to get started:

Choose a competition: Give yourself 8–12 weeks to prepare.
Sign up early: Some events fill up fast.
Get a membership: You’ll need to join the federation to compete.
Read the rulebook: Learn commands, what counts as a good lift, and what gear is allowed.
Practice competition-style lifting: Especially pausing the bench and locking out fully.

It might sound technical, but once you try it, it becomes second nature.

Essential Equipment for Beginners

To compete in powerlifting in the UK, you’ll need some basic gear. Most feds require a few standard items:

✅ Singlet – Required for all competitions

✅ Flat shoes or squat shoes – Stable base is key

✅ Knee sleeves – Optional but useful for squats

✅ Wrist wraps – Optional but good for heavy benching

✅ Belt – Helpful for core stability under load

👉 Check your federation’s approved equipment list before buying.

Alfie performing a barbell squat — Alfie Competing at the North Midlands Powerlifting Championships. Wearing an A7 Singlet, Nike Squat Shoes, SBD Knee Sleeves, SBD Belt and Strength Shop Wrist Wraps.

Do You Need a Coach?

Not mandatory—but it helps.

A good powerlifting coach will:

Teach you how to peak for a comp
Improve your technique and confidence under the bar
Handle your attempts on comp day so you don’t have to think

I’ve coached lifters from their very first meet to the World Powerlifting Championships—and everything in between. If you’re serious about progressing, I can help.

Final Tips for First-Time Lifters

Here are some fast, actionable tips to keep in mind:

Start light, build confidence.
Film your lifts to check form and depth.
Train with commands (especially the bench press pause!).
Treat your first comp like a learning day, not a test.
Fuel well and stay hydrated—this is still a sport.

Charlotte competing in her first powerlifting competition — Charlotte competing in her first ever powerlifting competition

Ready to Start Powerlifting in the UK?

Powerlifting can change the way you see strength, your body, and your potential. You don’t have to be elite to get started—just willing to show up, do the work, and have fun doing it.

If you’re looking for coaching, guidance, or just want help preparing for your first meet, I’ve got a free guide on how to train for your first powerlifting comp - Simply enter your email below

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