“Powerlifting” is a fitness form that steps for weight lifting. As Oxford Dictionary states, “Powerlifting is a form of competitive weightlifting in which contestants attempt three types of lift in a set sequence.”

However, we all have some apprehensions for weight training related fitness regimes. So, we have decided to clear the fog around Powerlifting by letting you know what it includes, it’s benefits and myths that you should stop believing right away.

Powerlifting And The Three Lifts

According to Wikipedia, “Powerlifting is a strength sport and weight training exercise that consists of three attempts at maximal weight on three lifts: squat, bench press, and deadlift.”

Well, by know you would have gauged that Powerlifting involves lifting weights. But what makes it different? Well, it is the three lifts that are included in it that need to be performed at the maximum weight you can lift. These lifts are focussed around building core and muscle strength.

These three lifts are:


A famous saying around squats is that “Squats are like life, it’s about standing up when something heavy tries to keep you down.”

Sehej Maini Powerlifting

In this, you have to first be in a standing position with the weights loaded on your shoulder. Once, the referee whistles, you have to squat and then come back to the upright position.


The saying that goes for bench press is that “Life is like bench press, to experience success, you must push hard.”

Bench Press

In this, you have to rest your back on a bench. Once signalled, you have to bring the bar with weights and hold it there until the referee signals “press” which means you have to push the bar up until you lock your elbows completely. This is followed by “rack” which means that the bar can be put back on the rack.


Our favourite saying around this is “Deadlift- because a strong back will support everything else you do.”


In a deadlift, you have to lift a bar with weights from a platform and stand erect until the referee signals you to keep the bar back.

Benefits Of Powerlifting

Powerlifting as a fitness form and sport came into existence about 50 years ago. It was after bodybuilders used lifts other than the three Olympic lifts – Clean and Press, Snatch and the Clean and Jerk to develop their strength.

Strength Building

It’s no secret that Powerlifting is a great exercise to build your muscle and core strength. When you lift, micro-tears develop in your muscles. These soon heal, adding additional muscle tissues and ultimately making your muscles stronger and bigger.


A similar effect can be seen on your core and your lower back, thereby improving your posture as well. Also, stronger back means that you’d have lesser back problems and back pain- a common issue due to our sedentary corporate lifestyle.

Weight Loss

Powerlifting is a highly effective weight loss exercise too. You may be wondering why are all Powerlifters bulky then? What they have is not fat but muscle mass which is healthy.

Powerlifting requires a lot of strength and energy. So when you Powerlift, you burn a lot of calories, they burning a lot of fat. It also increases your metabolism which is a sustainable way of maintaining body weight. So Powerlifting converts fat to muscle mass.

In The End

A common notion around Powerlifting is that it is a fitness form meant only for women. For that, all we’d say is that our Fitato Captain Sehej Maini is an International Powerlifter who recently won a bronze at the Powerlifting World Championship.

Sehej Maini Powerlifting Champion

To boost Powerlifting as a fitness activity, Fitato is hosting a powerlifting competition – Fitato Fitlyft Championship. Check the exclusives section of the Fitato App to know more about it.

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