Thinking about starting powerlifting......at age 32.

[Thewix]

So, I'm looking pretty juicy at the moment and am quite happy with the way I look.

However, now what?

I've come from a more cardio fitness background - always played soccer, loved running/obstacle courses etc. and I've achieved all the goals I've set myself (run a 5 minute mile, finished top 5 in a Spartan race attended by 5000 people, finished 80th/top amateur in a 5 mile race locally), I've now put on some muscle achieved the look I am happy with, now I'd like to maybe try powerlifting, since I like the idea of a competition.

There is a charity powerlifting event where I live that is this weekend, so I'd like to try training for a year for that event, next year.

Now, it's been over a year since I've deadlifted or squatted because I was getting lower back pain, so decided to leave these out of my workouts for a while and see if my back while heal itself.

I've had a look at the stickies and will probably start Mark Riptoe's program next week and take it nice and slow so as not to injure my back again!

Is there any advice the more experienced guys have, any common mistakes I should avoid or things that you wish you knew then?

Thanks.

[eltigar]

So, I'm looking pretty juicy at the moment and am quite happy with the way I look.

However, now what?

I've come from a more cardio fitness background - always played soccer, loved running/obstacle courses etc. and I've achieved all the goals I've set myself (run a 5 minute mile, finished top 5 in a Spartan race attended by 5000 people, finished 80th/top amateur in a 5 mile race locally), I've now put on some muscle achieved the look I am happy with, now I'd like to maybe try powerlifting, since I like the idea of a competition.

There is a charity powerlifting event where I live that is this weekend, so I'd like to try training for a year for that event, next year.

Now, it's been over a year since I've deadlifted or squatted because I was getting lower back pain, so decided to leave these out of my workouts for a while and see if my back while heal itself.

I've had a look at the stickies and will probably start Mark Riptoe's program next week and take it nice and slow so as not to injure my back again!

Is there any advice the more experienced guys have, any common mistakes I should avoid or things that you wish you knew then?

Thanks.

good luck dude.
id just like to say that thats pretty cool that your happy with your body.
most guys dont know when to stop and are never content.
you have a strong mind.

[StayxCold]

Eat, alot. I started my training (as short as its been) eating like a bird, thinking strictly weightlifting would get me huge and strong.. But I hardly gained any strength. After upping my calories (bulking) my strength has shot through the roof. Most of it could be attributed to noob gains, but a caloric surplus is 100% necessary to build strength.

[Kentisc]

Don't start the program with too heavy weights, that will cause you to stall earlier on. Keep up with your recovery protocol, because eventually squatting 3x a week will catch up to you.

[coloBB]

Starting strength, food, and mobility.

If you had issues squatting and deadlifting. It's not the exercises fault, you were probably executing them with improper form. More than likely due to poor mobility of your hips. IMO, I would watch lots of videos on how to perform the lifts and work on your mobility/flexibility.

Good luck.

[Thewix]

Thanks all for the advice.

[moreweightmate]

Make sure you get the right equipment. Most bodybuilders I see wear a tapered belt for whatever reason. The wrong stuff will only hurt you more. Learn to train the main 3 lifts and then structure the rest of your program around building up the weaknesses in each particular lift. Ex.. lockout sucks on bench- train triceps, chains, etc.. getting out of hole on squats is hard- target your hams and lower back.

But most importantly, form form form. You're most likely used to benching with elbows out, minimum leg drive if any, and no arch in your back. Just watch elitefts vids on so you think you can squat, bemch, and deadlift

[KyleKeough]

I don't have much in the way of advice, except to say that I believe Donnie Thompson was 33 when he did his first powerlifting meet. So whatever you do, don't set limits just because you're a late-starter.

[InspecktaDeck]

31-32 is young, especially in strength sports. All these advice in this thread thus-far is solid. To highlight
-eat a good amount
-learn the lifts
-start light(in weight)
-stay on top of mobility

[tylerpritchard_7]

I would incorporate lots of stretching. Good luck and get at it.

[WorldDomnit]

Honestly, keep doing what you're doing, if you finished top 5 in a spartan race you must be talented. I know someone who was drafted in the NFL and was injured like a week later, hes in better shape now and he can't even finish top 5 at one of those.

But you can ignore me, haha eveythings thats needed to be said has been said.

[ParsonBrown]

If you can squat/bench/DL the bar...you can compete this weekend. Otherwise be patient. You are starting at it younger than I did.

[Thewix]

Thanks all for the advice so far.

I've been watching the ''so you think you can deadlift/squat'' - I've found these very informative.

With regards to stretching and flexibility, everybody seems to give the same advice about staying limber-is there a prescribed program for stretching or websites to help with this or is it just common sense?

[IronAddict7]

Thanks all for the advice so far.

I've been watching the ''so you think you can deadlift/squat'' - I've found these very informative.

With regards to stretching and flexibility, everybody seems to give the same advice about staying limber-is there a prescribed program for stretching or websites to help with this or is it just common sense?

Look up Joe DeFranco's Limber 11 on YouTube, it's a great mobility program IMO. Supposedly, Kelly Starret's book, Subtle Leopard, is a good read on mobility.

[FenderElectrics]

Look up Joe DeFranco's Limber 11 on YouTube, it's a great mobility program IMO. Supposedly, Kelly Starret's book, Subtle Leopard, is a good read on mobility.

I think "Subtle Leopard" is the version for people who don't lift you wanna get "Supple Leopard" if you lift.

GL OP it's never too late. I got started at 26-27 and wish I found it a decade earlier but can't control that only can control how you move forward and PL is a great way to move forward.

[zorahgail]

Congrats on your achievements; nice work!

Agreed that it's never too late. I turn 32 in about 3 weeks & am looking at competing in my first PL meet in December. I was a complete sloth up until mid-2006 & never imagined burpees would be one of my fave exercises, nor did I expect to love weights as much as I do.

Things I know now that I wish I knew then:

- Master form & technique before adding weight. Record yourself on video & get critiqued. Practice with your back to the mirror so you learn form by feel also, not just by reflection.
- Chalk up. Really helps you grip it & rip it.
- Thin soled shoes, socks or bare feet only. I quickly learned that running shoes are a no-no, & switched to Chucks. That didn't last too long before I was in socks only. Now I go bare when possible.
- If mobility/flexibility are weaknesses, it'll come over time. Be patient.
- Check your ego at the door.
- Learn to grind. Failed reps build mental toughness.