Getting stronger and powerlifting
Heavy, practised lifts: squat, bench and deadlift, and how strength is built.
4 min read
Strength is a skill as well as muscle. Lift heavy, practise the same lifts often, and rest long enough to lift well.
Heavyloads
build more maximal strength than light loads[1]
2+min rest
between heavy sets helps strength[2]
| Lift | What it trains | Key cue |
|---|---|---|
| Squat | Legs, hips, trunk | Brace, knees track over toes |
| Bench press | Chest, shoulders, triceps | Shoulder blades pinned, feet planted |
| Deadlift | Back, hips, grip | Bar close, back flat, push the floor away |
| Overhead press | Shoulders, triceps | Glutes tight, bar over mid-foot |
Effort for strength work, reps in reserve (Levlofit rule)
- RIR 4+: Technique. Warm-up and practice sets.
- RIR 2 to 3: Most work sets. Bar speed stays good.
- RIR 0 to 1: Rarely. Tests and the last set of a block.
A strength block
- Weeks 1 to 3. Build: add 2.5 to 5 kg when every rep is clean.
- Week 4. A lighter week to recover.
- Then. Retest, or start the next block a little heavier.
Powerlifting meets need a coach for technique and peaking. Levlofit's Strength path builds the base.
Key points
- Heavy loads build more maximal strength than light loads.
- Rest 2 minutes or more between heavy sets.
- Build for 3 weeks, take a lighter week, then retest.
Up next
- Building an aesthetic physique: Muscle in the right places shapes the look.
Sources
- [1] Schoenfeld BJ, Grgic J, Ogborn D, Krieger JW. Strength and hypertrophy adaptations between low- vs. high-load resistance training: a systematic review and meta-analysis. J Strength Cond Res 2017;31(12):3508-3523.
- [2] Grgic J, Schoenfeld BJ, Skrepnik M, Davies TB, Mikulic P. Effects of rest interval duration in resistance training on measures of muscular strength: a systematic review. Sports Med 2018;48(1):137-151.
- [3] Zourdos MC et al. Novel resistance training-specific rating of perceived exertion scale measuring repetitions in reserve. J Strength Cond Res 2016;30(1):267-275.
- [4] Currier BS, D'Souza AC, Fiatarone Singh MA et al. American College of Sports Medicine position stand: Resistance training prescription for muscle function, hypertrophy, and physical performance in healthy adults: an overview of reviews. Med Sci Sports Exerc 2026.
General information from published guidelines, not medical advice, and not reviewed by a clinician. See a doctor for pain, illness, pregnancy or before hard training if you have a condition.