T Nation

New Girl to Powerlifting


#1

Hello everyone! I have been searching around trying to find information on female power lifters in regards to what " good" numbers are. I started a program a little over a month ago and today did a max rep day.

I know I need improvement before my first competition which is 3 months away yet , but so far here is what I have.

Bench is sad at only 125- really need to work on that.
Squat is 225
Deadlift 275

All this is at 180 lbs which I am sure I should be lifting more especially in the bench. I just want to get an idea of what" good" is going to mean. I have never competed before, nor lifted heavy so....


#2

Don’t get too wrapped up in whats “good” or where you should be at when you are new. Just focus on improving on all 3 lifts. Just getting more proficient at the movements right now will have the most carryover.

But to answer your question here is a chart with standards by experience and weight. https://rawpowerliftingontario.files.wordpress.com/2011/11/raw-powerlifting-classification-standards.pdf


#3

[quote]staceyisrael wrote:
Hello everyone! I have been searching around trying to find information on female power lifters in regards to what " good" numbers are. I started a program a little over a month ago and today did a max rep day.
[/quote]

You started a program one month ago. Don’t worry about what “good” is in the big picture. Worry about what “good” is for you.

[quote]staceyisrael wrote:
Bench is sad at only 125- really need to work on that.
Squat is 225
Deadlift 275

All this is at 180 lbs which I am sure I should be lifting more especially in the bench. I just want to get an idea of what" good" is going to mean. I have never competed before, nor lifted heavy so…[/quote]

If you have never competed before, just getting on the platform at your first meet will be a great experience. That will also give you some grounding in what “good” numbers are, and you can work from there.


#4

‘Game changers’…


#5

[quote]staceyisrael wrote:
Hello everyone! I have been searching around trying to find information on female power lifters in regards to what " good" numbers are. I started a program a little over a month ago and today did a max rep day.

I know I need improvement before my first competition which is 3 months away yet , but so far here is what I have.

Bench is sad at only 125- really need to work on that.
Squat is 225
Deadlift 275

All this is at 180 lbs which I am sure I should be lifting more especially in the bench. I just want to get an idea of what" good" is going to mean. I have never competed before, nor lifted heavy so…[/quote]

Good is getting to the competition and making your lifts. Don’t worry about the weight. Worry about making your lifts. Talk to someone beforehand so you know the commands, appropriate depth, pauses for bench, etc. THAT is way more important than lifting a million pounds your first time out. Also, as a female, you’re likely to have very few competitors, and even if you do have competitors, they may be equipped, or in Masters or a different division than you. Have fun!