Powerlifting

A powerlifting gym in Taren Point, Sutherland Shire. For people who want a non-commercial gym that is not crowded with competition spec equipment from $17 per week

A 24 hour gym for powerlifting

Gym in Taren Point, Sutherland Shire for strength training, powerlifting and bodybuilding
Gym in Taren Point, Sutherland Shire for strength training
Gym in Taren Point, Sutherland Shire for bodybuilding
Gym in Taren Point, Sutherland Shire for powerlifting
SPC Performance Lab Taren Point Gym for powerlifting equipment

Powerlifting gym
in Taren Point

Want an alternative to the big commercial gyms from just $17 per week? 

SPC Performance Lab is a powerlifting gym with a non-crowded, chilled-out, ego-free environment. It has a community of people using strength training to become stronger versions of themselves which is run by someone who genuinely enjoys helping people to get stronger and look better. 

Our gym near Sutherland includes competition-grade powerlifting equipment and most machines you’ll typically find in big commercial gyms but without the crowds. We have no-contract memberships and offer a free gym trial, so you can try us out to see if the gym is a fit for you. There is a strict member cap to avoid overcrowding. SPC is ideal for anyone who;

Wants to get educated on how to strength train or power-lift properly

  • Seeking a training program specific to your needs that will get you towards your powerlifting goals
  • Interested in learning how to squat, bench press, dead-lift and other exercises to minimise injuries
  • Have goals of increasing 1RM strength on the squat, bench press & deadlift
  • Want to increase your powerlifting total
  • Want help to grow your overall muscle mass
  • Overcome nagging injuries or pain which may be preventing you from doing things you enjoy or bothering your daily life
  • Looking to get stronger/power-lift whilst improving your physique
  • Want to transform your body by losing fat, gaining muscle, and achieving better shape
  • Looking for assistance to overcome strength plateaus
  • Want to learn how to manage training fatigue
  • Looking to reduce body fat whilst maintaining your powerlifting performance to look better or to drop down a weight class
  • Would like to learn efficient lifting technique on the squat, bench press, dead-lift and/or overhead press
  • Need accountability and weekly coaching reviews to ensure you’re staying on track with your goals
  • Are thinking about competing in your first power-lifting competition and need help/advice or a program to suit
  • Want to improve upon your previous power-lifting performance/PRs
  • Need a coach to help on competition day
  • Want somewhere to train which is not overcrowded and not having to wait for equipment
  • Not wanting to feel pressured in having to use equipment quickly because others are waiting
  • Require somewhere that has calibrated equipment for powerlifting
  • Need somewhere that has multiple competition combo racks and comp barbells so you’re not waiting for equipment
  • Want to train in a facility that has a community of lifters who have similar training goals as you

Try our gym for $0
no strings attached

SPC Performance Lab Taren Point Gym for powerlifting

Do powerlifting
in Taren Point

Our gym is open 24-7, so you can train at our facility whenever you like. One-on-one or online coaching is available, including having a training program and nutrition advice created specifically to suit your goals. 

The ethos behind SPC Performance Lab is to provide a non-commercial powerlifting training facility where people come to build better versions of themselves.

We encourage power-lifting/strength training to all individuals regardless of age because;

  • It has objective measurements like adding weight to the bar to visually see your progress which can enhance your self-efficacy and motivation. This increases the likelihood that you’ll continue to train over the long term.
  • Powerlifting can significantly improve your body’s appearance due to increased muscle mass. This is opposed to cardio-based training, which is not optimal for adding muscle or improving your physique
  • We can easily progressively overload your training to ensure you’re progressing. Traditional gym classes typically do not measure your previous performances, thus, have no way to see if you’re getting stronger and gaining muscle
  • Improves your ability to perform daily life tasks without getting as tired due to increased overall work capacity and strength. As you get stronger, daily tasks will not be as tiring as you use a smaller relative percentage of your work capacity because your total strength has increased.
  • Includes all the health benefits that cardio exercise can provide but with the additional gain of building lean muscle tissue
  • You’ll get strong and jacked. Cardio isn’t going to make you strong and jacked
  • It provides a training structure and a set plan so you’re more likely to stick to training during times when motivation is low
 

All the training programs we create are evidence-based; with advice that uses a holistic view of your goals & current training regime, we can help with all facets of training. 

Furthermore, nutrition advice can be provided to optimise muscle gain, lose body fat, maximise strength and improve your powerlifting performance.

A powerlifting gym for any experience level

Beginners
Recreation
Experienced
Competition

Our power-lifting services are available to anyone, whether you are a beginner, advanced gym user, competitor, non-competitor, child, or adult. Coaching focuses on using an evidence-based approach, utilising information from up-to-date exercise science literature to ensure you receive effective power-lifting coaching. 

We always get asked these types of questions

  • How many days should I train per week to maximise strength gains?
  • How much training volume should I do?
  • How to prepare for a powerlifting competition?
  • How do I combine bodybuilding training with power-lifting?
  • Can you lose body fat doing powerlifting?
  • Is powerlifting going to make me look bulky?
  • What’s the best way to squat, bench press and dead-lift?

 

We can help you with all of those questions and more. Forget about the big commercial gyms in the Sutherland Shire. If you are interested in powerlifting, search for gyms that cater to this type of training with a supportive community. You will enjoy training more and will be working out with like-minded individuals. Additionally, you will not need to wait to use equipment and deal with people taking selfies.

Training programs, coaching & nutrition advice are provided based on the individual rather than delivered in a generic one size fits all program.

We want you to achieve your goals. Whether this is to improve your powerlifting performance, get bigger, lift more weight, or just to look good.

Our strength and powerlifting gym in Taren Point provides a welcoming, inclusive experience for men and women of all ages who want to get stronger. Your gym membership gives you access to our head coach and founder, Paul Attard. You can talk directly to a qualified exercise scientist eager to answer any questions about your training, nutrition, technique, gym gear, or how to use the equipment properly.

SPC Performance Lab It is a community of strength trainees who like to learn and have a laugh while getting stronger using weight training. Our 24-hour strength training gym has members from Taren Point, Cronulla, Sutherland and other suburbs around the Sutherland Shire for all types of experience levels.

Gym in Taren Point, Sutherland Shire for bodybuilding

Powerlifting gym
open 24 hours

We are open 24 hours a day, 7 days a week so you can train anytime. We can create training programs to improve your physique, lifting technique, overall strength, and hit new PRs. 

However, you do not need to be coached to train at this gym. You can use the gym freely. Some people do their own training programs, while others opt for one-on-one or online coaching.

  • 24/7 GYM ACCESS

  • GET ONLINE COACHING
  • ONE-ON-ONE COACHING

  • INDIVIDUALISED PROGRAMS

Let’s forget about all the nice and fluffy explanations. We get it; you want to know if joining our gym will be suited to your powerlifting training goals.

Below are twenty-five topics that come to mind for people who want help with their powerlifting goals. There are definitely more, and we are happy to answer any questions, whether it is about a long-term powerlifting training program or how powerlifting training works

  1. Specific strength – Improve specific strength on lifts like the squat, bench press, and dead-lift
  2. TechniqueLearn proper exercise technique, especially on barbell movements like the squat, bench press, dead-lift, and overhead press
  3. Accountability – Benefit from weekly coaching check-ins to ensure you are staying on track with your goals
  4. Injury prevention / work around injuriesOvercome or work around injuries and persistent discomfort in areas like shoulders, knees, lower back, and hips
  5. How to overcome training plateaus if you are feeling stuck and not getting anywhere
  6. Increase your rate of progress if it’s going slower than expected 
  7. Not seeing the expected results in strength or physique improvements and don’t know where the problem is / how to fix 
  8. Conflicting information –  Training and nutrition information is saturated online, and it can be hard to know what information is accurate. Confused about what to do because of conflicting information? Our Coaching is evidenced based using up-to-date literature. Our
    head coach Paul Attard holds multiple exercise science degrees
    and believes it’s important to educate clients and not just coach them so they understand why they are doing things instead of just following orders.
  9. Not gaining muscle due to diet issues – We can help calculate people’s calorie and macro intake to optimise muscle gain
  10. Trouble getting more defined / better body shape – This can be a combination of optimising someone’s nutrition and training program so they can build muscle and become leaner to see the built muscle hiding underneath the body fat
  11. Not getting stronger – This can be a combination of fixing someone’s training program, lifting technique, managing fatigue and diet adjustments.
  12. Not seeing progress on the squat, bench press and deadlift and/or overall powerlifting performance – Same as the previous point, a combination of fixing someone’s training program, lifting technique, managing fatigue and diet adjustments.
  13. Getting a program designed specific to the person and their unique situation – We combined information gathered from years of training experience, current exercise science literature and previously working with hundreds of clients to design effective training programs
  14. Increase your power-lifting 3-lift total – We will need to look at your current training program, create a program specific to you, potentially optimise your diet, and analyse and fix exercise technique. A lot goes into increasing an individual’s 3-lift total, and it is not a simple answer. But we’re confident that our expertise can likely help you
  15. Help beginners get into powerlifting – If you’re new to powerlifting, we can help teach you everything you need to know. From programming, learning the correct technique on the barbell lifts and what to eat to maximise your performance gains
  16. Help you compete in your first powerlifting competition – First comps can be overwhelming. You might not know many small details when competing for the first time. We’ve probably made all the mistakes one could make. Therefore, we aim to make your first competition run as smoothly as we can plan for and avoid the mistakes we once made.
  17. Help experienced powerlifters improve their performance – We will need to look at your current and previous training programs to create a training program specific to you. Potentially fix your diet if there are variables that can be improved on and adjust your lifting technique if there are clear inefficiencies.
  18. Help experience powerlifters beat previous competition performance / get new PBs on lifts – Same points as the last point. But there also may be adjustments to the competition day plan, such as attempt selection and warmups. Likewise, adjustments to the taper may help squeeze out that extra couple of percent on comp day performance.
  19. Help powerlifting improve technique / make technique more efficient on the competition lifts so they can increase their powerlifting total with a technique session or technique review that can be done face to face or online 
  20. Programming for powerlifting – Don’t know what to do or what’s effective / conflicting information 
  21. Difficult to find university qualified / evidenced based coach that also has real world lifting experience, Paul has done it all
  22. Want to find a coach which actually teaches you how to train properly or learn techniques etc and not just get a ‘workout’ like what you’ll get from a traditional personal trainer in commercial gyms 
  23. How to train safely and program correctly to minimise injury occurrence
  24. How to still train if have an injury / work around injury
  25. Don’t know what calories / macros should be consuming for person’s goals – we can calculate someone’s nutritional needs along with regular nutrition/calorie monitoring and tracking for goals of getting stronger, improving body composition, building muscle, losing fat, etc

Get help with powerlifting at our gym

As one of the leading powerlifting and strength gyms in Taren Point, Sutherland Shire, we are one of the best-equipped facilities to train in. We adhere to a strict non-ego gym environment welcoming beginners and competing power-lifters.

Head training coach and owner Paul Attard founded this powerlifting gym in Taren Point. Paul has experience coaching power-lifters, bodybuilders, general strength trainees and beginners one-on-one, online and in small groups.

He is a qualified coach with;

  • Masters of Exercise and Sports Science (Strength & Conditioning)
  • Bachelor of Exercise and Sports Science Honours (First Class Honours)
  • Bachelor of Exercise and Sports Science
  • Multi-winner in powerlifting competitions
  • Multi-winner in bodybuilding competitions
Small group personal training in Taren Point Sutherland Shire Sydney
Join our powerlifting gym

A powerlifting gym with great facilities

Whether you are a beginner gym-goer or an experienced lifter, our powerlifting gym in Taren Point will provide a welcoming experience.

As part of your gym membership, you can interact with our head coach, Paul Attard, a qualified exercise scientist who is always eager to answer any questions you may have about your exercises or nutrition.

We are a community of powerlifters who like to learn and have a laugh while getting stronger by weight training. Our 24-hour powerlifting gym in Sydney welcomes everyone and all experience levels. 

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24/7 Access

Train anytime you like. We are always open

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Qualified

Run by an experienced & qualified training coach.

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No Fees

Forget those silly fees, no sign up or exit fees

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Training & Coaching

Choose from a range of training and coaching programs.

24 hour 7 day a week
powerlifting gym

SPC Performance Lab is a powerlifting gym located in Taren Point in the Sutherland Shire with 24-hour access, 7 days a week.

  • Non-commercial
  • No waiting for equipment
  • Member cap to avoid overcrowding.
  • Multiple combo racks for squats and bench press
  • Free parking.
  • Free weight equipment, including competition-spec combo racks, barbells and calibrated weight plates.
  • Resistance machines that can complement free weight training.
  • Non-ego / non-intimidating training environment.
  • Equipment is put away after each use.
  • Kitchen and shower facilities.
  • Stereo and TV that members can play their own music and videos
 

Our powerlifting gym is fully fitted out with powerlifting equipment, including deadlifting platforms, squat racks, and benches. We also have a range of accessory-type machines and equipment to assist with improving powerlifting performance. Our combo racks, calibrated Rogue plates, and powerlifting barbells meet competition standards and is ideal to use if you’re currently or looking to compete in power-lifting. At SPC Performance Lab, we aim to provide a welcoming and non-intimidating gym to all our members.

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  • 5 x Samtek combo racks
  • 2 x Samtek powerlifting barbells
  • 2 x Rogue Power-Bars
  • 800kg+ Rogue calibrated plates
  • Powerlifting competition lifting platform
  • 5 x Olympic barbells
  • 2 x Safety squat bars
  • Buffalo (bent) barbell
  • Deadlift barbell (Goliath)
  • Thick grip barbell (48mm barbell diameter)
  • Trap dead-lift bar
  • Ez curl bar
  • 1 x Deadlift platform
  • 1 x Squat rack / cage
  • 1 x Bench press
  • 2 x Incline / decline / flat bench
  • 1 x IPF spec flat bench
  • 3 x Lat pulldowns
  • 2 x Seated cable rows
  • Chest supported commercial back row
  • Plate loaded lat pulldown
  • Cable crossover
  • Seal/prone row bench
  • Assisted chin-up machine
  • Chest fly/rear delt combo machine
  • Hammer strength chest press
  • Precor incline press
  • Lying plate loaded chest press
  • Preacher bicep curl
  • Hyper extension
  • Hamstring curl
  • Leg extension
  • Leg press
  • Glute ham developer
  • Belt squat
  • Pendulum squat
  • Dumbbells up to 50kg 
  • 3 x fractional plates set (0.25, 0.5, 0.75, 1kg)
  • Rogue echo airbike
  • Spin bike 
  • Mobility equipment + resistance bands

Powerlifting
gym pricing

Whether you are a beginner gym-goer or an experienced lifter, our 24-hour gym in Taren Point will provide a welcoming experience into powerlifting. 

As part of your gym membership, you can interact with our head coach, Paul Attard, who is also a qualified exercise scientist and is always eager to answer any questions you may have about your exercises or nutrition.

24 7 gym access icon

24/7 Access

Train anytime you like, we are always open and ready for you.

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Kitchen & Shower

Prep a meal, get changed or have a shower before leaving.

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No Fees

Forget those crappy fees, we keep it simple to be a member.

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No contracts

We keep things simple, gym memberships with no contracts.

CASUAL

Gym access
No commitment
$ 15 per visit
  • Train casually
  • 24/7 access
  • Cancel anytime

7 DAY PASS

Gym access
No commitment
$ 30 per pass
  • Train casually
  • 24/7 access
  • Unlimited use

WEEKLY

Gym access
No commitment
$ 20
88
per week
  • No start fees
  • No exit fees
  • Cancel anytime

ANNUAL

Gym access
12 month commitment
$ 17
88
per week
  • No start fees
  • No exit fees
  • Cancel anytime

ANNUAL

Gym access
12 month upfront
$ 884 per year
  • No start fees
  • No exit fees
  • Cancel anytime
SAVE $45

What types of powerlifting people do we cater for?

We love helping people who want to start powerlifting for the first time, we have loads of experience helping beginners to get started. We know that you are the type of person that;

  • Has probably been training for at least a year, have been performing the squat, bench press and dead-lift and seeing strength progress and might even be considering entering into their first power-lifting competition. 
  • Probably not entirely confident with everything you are doing and would like some help.
  • Has some basic knowledge about lifting, probably reads stuff on social media and gets advice from friends. Knowledge will be limited but probably better than the average gym goer. 
  • Has either never been coached before or has had some general coaching / PTs in the past but they weren’t specific to powerlifting. 
  • Probably trains in a commercial gym on simple equipment but doesn’t really know the difference between that and amazing equipment.   
  • Technique will be suboptimal in most cases but you may not realise it.
  • Will have a lot of room to grow muscle & improve strength 
  • You may not have a training program it might be something you made yourself or some generic program template they downloaded online
  • Probably think you need to get to X strength standards to enter a competition because you perceive you are not ‘strong enough’ to compete yet (which isn’t true, anyone can compete regardless of strength, it’s a confidence / self limiting belief / avoidance behaviour)  
  • Self confidence may need help, but you are working on it / trying to better yourself  
  • You takes training somewhat seriously but it doesn’t rule your life. 

From our experience some of the things you want that we can help with are;

  • Learn proper technique on the competition powerlifting movements (squat, bench press, dead-lift) to maximise strength on the lifts and minimise injury 
  • Get stronger on the comp lifts and probably have some type of strength goals for each of these lifts in mind
  • Set new PRs / PBs – Personal records / personal bests on squat, bench press and deadlift 
  • A personalised program to follow / told what to do to get the results / progress they’re after 
  • To know what they are doing is going to get the mto where they want to be
  • Someone to help guide and prepare them for their first powerlifting competition 
  • Wants someone to give them the confidence that they are able to compete in their first comp / needs someone to push them out of their comfort zone a little bit. 
  • Want to be educated and learn about powerlifting training and nutrition 
  • Probably want to improve your physique by gaining more muscle and potentially losing some body fat / look leaner 
  • Might have some nagging injury that they want to fix

We are a great gym for experienced powerlifters to visit because we have competition level equipment and a strong community of like minded people. We know that experienced powerlifters are;

  • Probably have good self confidence
  • Might be slightly older than a beginner because you have been training for a little longer.
  • Has a little more knowledge and have probably read articles and developed experience from training. Probably has had at least one power-lifting coach and learned some things from them over time.
  • In a lot of cases you may have done at least two or three competitions
  • You take training more seriously and has invested in buying all the powerlifting type gear – Knee sleeves, lifting belts, etc 
  • Willing to learn new things to further improve their training / increase PRs on SBD. 
  • Technique is probably better than the beginner but can probably be improved with further coaching
  • Training program has obviously worked and they have gotten stronger and built muscle but can probably be improved even further 
  • You probably don’t skip training sessions, don’t want to miss training too much because don’t want to get weaker / lose your gains. Training is a priority in their life and is probably something they look forward to doing
  • Could train at a commercial gym but knows the equipment isn’t the best for powerlifting. You prefer to use a proper strength gym with proper equipment because you know that is going to improve their training + be able to practise lifting on the equipment which is used in competition. 
  • Progress is a little slower for this person as they have been training for longer and reached good performance levels
 

The areas where we can help experienced powerlifters include;

 

  • Wanting to further improve on their previous lifting PB’s, have made progress but want more progress. 
  • Might feel a little stuck with their progress or progress is slow and want to know what to do to break plateau or increase progress rate 
  • Want to fix an injury or avoid getting injured
  • Doing whatever you need to do to improve their strength performance. This might involve improving technique, gaining more muscle, changing their program, optimising their diet, joining a gym with proper strength equipment, buying products to improve their performance like shoes, belts, knee sleeves, etc
  • Want a coach with a little more experience and knowledge and provides evidence that they can make them stronger. Will probably choose a coach which is strong themselves and has clients which are strong 
  • Want to optimise their technique to make sure it’s efficient so they can lift more weight 
  • Might want to increase their performance so they can start winning power-lifting competitions or break a record 
  • Want to optimise their diet to either gain muscle, lose body fat or both 
  • Want to be competitive in their weight class
  • Want to improve their power-lifting total / score. Wants to be able to lift more load relative to their body weight. 

 

 

Recreational powerlifting is for someone that takes things a little more seriously than the average gym goer, but not as serious as a someone with lots of experience or a competitor who trains regularly. We know that generally this is what you are looking for;

  • You might be considering trying a competition or simply just enjoy power-lifting for the type of training it offers so you can feel stronger.
  • You might actually end up enjoying it and want to compete at some stage, we can help you with that if the desire arises.
  • You may have some initial strength gains but eventually reach a plateau where good coaching can help make further gains.
  • Training experience might be for a year or a bit more and you slowly transitioned into more strength / powerlifting type training because it suited your preferences better.
  • Looking to improve your physique but also like to see their performance / strength improve 
  • Technique might need some work to make sure you are lifting correctly & doing it safely
  • You probably would like better knowledge on programming, training and nutrition to build on things you may have already learnt from the internet or mates.
  • Probably willing to learn how to be a better lifter, but not an absolute priority in your life, you will generally train because you enjoy it and makes you feel good, stay healthy, feel strong etc.  

 

We know that you will generally want

  • To continue to do recreational power-lifting but have thoughts of trying a competition for fun and want a coach to give you the right guidance.
  • You want to make sure you are using the right techniques
  • Probably want to improve their physique a little as well by gaining muscle and/or losing body fat
  • Want to increase PRs on SBD lifts 
  • Want to fix an injury or avoid getting injured
  • Want to follow something so they can have confidence that they are going to progress towards your goals of getting stronger
  • A desire to have a program you can follow to make you stronger or a more personalised structure to follow versus using something generic from the internet or an app
  • Want to learn from someone who has experience in powerlifting / strength training in Sydney

When you are ready to try your hand a powerlifting competition then we have all the support, resources and equipment you need. Our gym is kitted out with competition grade equipment, the same brands used in the comps around Australia. We know that someone wanting to do competition is;

  • You are a serious athlete and may have already done a few competitions
  • You are pretty strong already, but looking to get super strong and lift as much as you humanly can
  • Might have dreams of competing at very high level like world championships 
  • You have a desier to win in your weight class
  • Want to hit PBs on lifts which can be hard and slow now because you are already strong and making progress is much harder now 
  • Technique is probably quite good. Might be able to do with some fine tuning but overall technique is pretty solid
  • You have probably worked with at least one power-lifting coach although might be looking for a new coach to try something different. Have made good progress with other coaches but trying to find someone different to take your lifts to the next level
  • Powerlifting is a very important part of your life and they take lifting very seriously 
  • Open to learning and reading about finer details of powerlifting so they can get better / increase strength / hit new PRs on SBD 
  • Probably already train at a gym which has proper strength training equipment or would really like to find a gym which has proper equipment. Might have even bought their own power-lifting set up at home but obviously will be limited in the amount of equipment they can fit and won’t have as many machines etc as a gym would. 
 

We try to then deliver the following for competition enthusiasts

  • Beating your previous best PRs / powerlifting total / improve upon previous powerlifting competitions 
  • Programs to help win your weight class and/or break a powerlifting record 
  • Get as strong as you possibly can 
  • Fine tune anything you are doing either technique, training or nutrition wise to see progress as this can be slower since you have prior training experience
  • Need a coach with experience and education / someone that has knowledge or has done competitions previously so you can get stronger

 

 

No. There is no age that is too old to start power-lifting. Everyone can adapt to a training stimulus, regardless of age. Power-lifting isn’t much different from regular training; you still lift a barbell up and down for repetitions. One difference between power-lifting and regular training is that you will eventually have to lift a heavy weight for one repetition.

Some people may think lifting very heavy is ‘unsafe’, which is untrue. Weightlifting-type sports have one of the lowest injury rates compared to all sports. Power-lifting injury rates are approx. 1.0-4.4 injuries per /1000 hours of training. Whereas elite level soccer players have approx. 6.6-8 injuries per /1000 hours of exposure.

A good coach will slowly increase your training load so you build tolerance before lifting heavier weights. As months have gone by with slow increases in training load, your tolerance to lifting a heavy barbell will improve, which can decrease the likelihood of sustaining an injury. Injuries in the gym typically occur from doing ‘too much, too soon’ hence why it’s a good idea to gradually increase the training load systematically to avoid exceeding your training tolerance and improve your capacity to handle training.

How many times people train per week is individually dependent. Generally, powerlifters train 3-5 days per week. But rather than focusing on the optimal number of days to train for power-lifting, focus on a realistic number of days you can train per week, which you can sustain over the long term. There’s no point in doing a 4-day program if you can only maintain it 50% of the time. You’re better off doing three days per week if you can sustain that >90% of the time.

 

Likewise, you don’t necessarily have to fixate on training X number of days per week. You may have a 4-day program that takes nine days to complete if you’re time-poor. Training once every few days is still going to give you gains. Will this give you the quickest rate of gains? Maybe not, but you can still achieve a similar amount of training gains if your days a spread a little further apart. It just may take a little longer to reach the goal post. 

Yes. You can still make plenty of gains by training x3 per week. You may need to prioritise your training volume into areas that will be the most effective for improving your power-lifting performance, for example, allocating most of your training volume to the power-lifts themselves and accessory exercises/movement variations, which may best carry over to improving your strength. Whereas exercises that may not give you the best return on your investment for improving performance should be a last priority, for example, bicep curls, calves, etc.

This is not an easy question because there is no best way to train for power-lifting. You are an individual, and the training plan that may give you optimal progress may not be optimal for someone else. Likewise, what is an optimal training plan to maximise your rate of progress now may differ in a year as you have become more experienced. 

 

But to give some basic principles. 

 

  1. If you’re new to barbell lifting, you must learn how to correctly perform efficient technique on the squat, bench press and dead-lift. 

 

  1. You should probably work on increasing muscle size (which will also help improve work capacity), as muscle size appears to be related to increasing strength 

 

  1. You will need to eventually be exposed to heavier rep ranges (e.g., between 1-5 reps) as strength is specific to the rep ranges you’re exposed to. E.g., if you train with higher reps, like 8+ reps, you’ll get stronger in the higher rep ranges with less carryover to the lower rep ranges. If you train with lower reps, such as <5, you’ll get stronger in the lower rep ranges with less carryover to the higher rep ranges. 

 

  1. More isn’t always better. Just because four sets of squats are getting you stronger doesn’t necessarily mean eight will be even better. Training volume is generally increased if someone is not making gains and appears to be recovering well. For example, if you’re doing six sets of squats per week (twice a week x 3 sets) and you’re not overly tired, getting enough sleep, have low outside stressors, consuming enough calories, etc, but are not getting stronger, this may be an indication you’re ready to do a little more training volume as the current amount may not be sufficient for you to make optimal progress.   

 

 

This question is subjective, and both are difficult in their own ways. Power-lifting can be difficult concerning going through phases where you need to lift heavy loads (<5 reps) at a high effort on the squat, bench press and dead-lift to optimise strength gains. Heavy phases of training and be both physically and mentally draining. Particularly when doing this for multiple weeks in a row, such as leading into a power-lifting competition.

 

In bodybuilding, you do not necessarily need to squat, bench press or deadlift to build a muscular physique. You can grow your muscles from machines only if you want. However, if you’re preparing for a bodybuilding show, you will have to a period where you’re training in a calorie deficit to achieve very low body fat levels. Training in a low-calorie state coupled with a low body fat percentage can be extremely exhausting. Both sports will have phases of easier and harder training.

There isn’t a specific age where everybody is at their strongest, as this will be affected by the age at which someone started doing effective/structured training. For example, someone may begin effective training at 18 years old and become very strong by the time they are mid to late 20’s. In contrast, someone else may start later in life at 30 and become very strong by their late 30’s. A study by Solberg et al. found peak performance and the peak age of world-class power-lifters was 35 plus, minus 7 years. Meaning the peak age was spread from 28 to 42 years old.

 

However, this doesn’t mean that 42 years old is the cut-off point for peak strength. There are high-level power-lifters older than this who are still hitting lifetime PBs.   

No. If your goal is to be an elite-level power-lifter, you can reach peak strength well into your 40s. So no, being 20 isn’t too late to start power-lifting. If your goal is to be the best power-lifter you can be, irrespective of other people’s results which are out of your control anyway, then any age is a good age to start power-lifting. Regardless of the age you begin power-lifting, 20, 30,40,50+, you’ll probably feel good knowing you’re becoming a better version of yourself.   

No one knows. There needs to be longitudinal research looking at the life span of a power-lifter. However, considering that physical activity increases life expectancy relative to a non-physically active life, we can suspect that drug-free power-lifters will likely live just as long, if not longer than the average person who does not lift.   

No. If your goal is to be an elite-level power-lifter, you can reach peak strength well into your 40s. So no, being 17 isn’t too late to start power-lifting. If your goal is to be the best power-lifter you can be, irrespective of other people’s results which are out of your control anyway, then any age is a good age to start power-lifting. Regardless of what age you begin power-lifting, 20, 30,40,50+, you’re still probably going to feel good knowing you’re becoming a better version of yourself.   

There isn’t a specific age where everybody is at their strongest, as this will be affected by the age at which someone started doing effective/structured training. For example, someone may begin effective training at 18 years old and become very strong by the time they are mid to late 20’s. In contrast, someone else may start later in life at 30 and become very strong by their late 30’s. A study by Solberg et al. found peak performance and the peak age of world-class power-lifters was 35 plus, minus 7 years. Meaning the peak age was spread from 28 to 42 years old.

 

However, this doesn’t mean that 42 years old is the cut-off point for peak strength. There are high-level power-lifters older than this who are still hitting lifetime PBs.   

No, people can start power-lifting at any age. The benefits from strength training will still work, regardless of your age. Sure, your ability to progress may be a little slower relative to if you were in your 20s, but this doesn’t mean you still can’t get very strong and build a significant amount of muscle mass. Regardless of age, your body will still adapt to a training stimulus.

 

If you’re worrying about getting injured because of being 50+ years of age, strength training will likely reduce the likelihood of injury. Your capacity to tolerate training loads generally increases as you consistently train. Injuries typically occur from doing too much too soon. So long as you’re increasing training loads appropriately, the risk of injury from power-lifting is relatively low compared to team sports such as soccer and football.     

Never. If someone has been power-lifting all their life, their capacity to handle strength training would be high. Thus, powerlifting will not be ‘bad’ for an individual who is adapted to strength training. Heavy strength training isn’t bad or dangerous for anybody if it’s planned systematically. Training should be adjusted according to an individual’s training tolerance. Some people need more training to progress, and some need less.

 

Stopping strength training is not suggested. Sure, some people may decide they no longer want to compete in powerlifting for personal reasons, but it is highly suggested to continue strength training throughout your life. Strength training will offset the loss of muscle mass and strength from aging. The likelihood of getting injured or ill at a later age is reduced in those who strength train versus those who do not.

Both. There are age and weight categories.

In a power-lifting competition, there are age categories, and you will compete in your appropriate age bracket. In terms of whether age matters for starting power-lifting, age does not matter. The benefits from strength training work regardless of the age you are. Sure, your ability to progress may be a little slower if you’re aged 50+ years, but this doesn’t mean you still can’t get very strong and build a significant amount of muscle mass. Regardless of age, your body will still adapt to a training stimulus.    

There is no research looking at the health of power-lifters. However, when reviewing research on individuals who regularly lift weights, a range of benefits are seen, such as assisting with the prevention of diabetes, decreasing visceral fat, improving insulin sensitivity, enhancing cardiovascular health, reducing blood pressure, lowering bad cholesterol (LDL) and increasing good cholesterol (HDL). Lifting weights also increases bone mineral density and reverses aging factors in muscles due to ageing.

There isn’t a specific age where everybody is at their strongest, as this will be affected by the age at which someone started doing effective/structured training. For example, someone may begin effective training at 18 years old and become very strong by the time they are mid to late 20’s. In contrast, someone else may start later in life at 30 and become very strong by their late 30’s. A study by Solberg et al. found peak performance and the peak age of world-class power-lifters was 35 plus, minus 7 years. Meaning the peak age was spread from 28 to 42 years old.

 

However, this doesn’t mean that 42 years old is the cut-off point for peak strength. There are high-level power-lifters older than this who are still hitting lifetime PBs.   

Not always. Yes, if you want to get good at lifting heavy weights, you need to be exposed to lifting heavy. However, always lifting heavy is likely not the best way to maximise strength. One of the variables that likely contribute to strength is muscle mass. Research comparing stronger to weaker competitive powerlifters shows that the winners generally have more muscle mass. As such, it is likely beneficial to do training phases where the load is a bit lighter and the reps higher to prioritise building muscle.

Additionally, always lifting heavy can be quite fatiguing and can lead to an accumulation of fatigue which the body cannot fully recover from unless there is a period of reducing the load (deload), to let fatigue dissipate. High fatigue, which isn’t managed, can lead to symptoms such as lethargy, lack of motivation, decreased mental well-being, muscle soreness, achy joints, increased susceptibility to injury and sickness, sleep disruptions, and increased anxiety and depression. 

Training is generally periodised, where power-lifters will focus on particular goals, depending on their training phase (e.g., build muscle or maximise 1RM strength), plus to manage fatigue. Since power-lifting training is broken into phases, there will be times when an individual is training with heavy weights, then phases where the weights are lighter.    

Frequently asked questions

Not sure what the difference is between powerlifting, body building & strength training? Our answer is who cares, we can help you with either of them. Our training approach is “let’s get you strong like a powerlifter whilst looking like a bodybuilder” Let us explain why;

Powerlifting:

Powerlifting is a strength sport that focuses on three main lifts: squat, bench press, and deadlift. The primary goal of powerlifting is to lift as much weight as possible in each of these three exercises. Powerlifters aim to maximize their strength and build overall power and explosiveness. Training for powerlifting involves performing exercises that specifically target these lifts and following a structured program to increase strength and improve technique. Powerlifters often train in lower rep ranges (1-5 reps) with heavy weights to develop maximum strength.

Bodybuilding:

Bodybuilding is a sport and a recreational activity focused on developing a visually appealing physique with a high level of muscle mass and symmetry. The goal of bodybuilding is to sculpt and shape the muscles through resistance training, while also focusing on reducing body fat to enhance muscular definition. Bodybuilders typically train using a combination of compound exercises (such as bench press, squats, and deadlifts) and isolation exercises (such as bicep curls or lateral raises) to target specific muscle groups. They often incorporate higher volume training, with moderate to high rep ranges (8-15 reps), and incorporate techniques like drop sets, supersets, and isolation exercises to maximize muscle hypertrophy.

Strength Training:

Strength training focuses on developing overall strength and power, without the primary goal of competing in powerlifting or building a specific physique. It is a broad term that encompasses various training methodologies and goals. Strength training can be pursued by athletes in different sports, fitness enthusiasts, or individuals seeking functional strength for everyday activities. The training programs for strength training often involve compound exercises to target multiple muscle groups and improve overall strength. The rep ranges and intensity used in strength training can vary depending on the specific goals and needs of the individual.

Either way we can help you develop a visually appealing physique through muscle hypertrophy, and strength training aims to improve overall strength and power. While there may be some overlap in training techniques and exercises, the primary goals and training approaches differ for each discipline. We can help you mix your training regime so that it complements your goals. 

We can help you with any of these areas and know which ones will be most suitable depending on your training goals. Don’t forget, Paul has experience competing in both powerlifting and bodybuilding (shiny oily body included)

Anyone over the age of 18 can join our powerlifting gym. However, we can also accommodate for those who are underage. Please speak to our head coach if you are underage and looking to join a gym.
No, we offer casual visit passes to everyone for $15. We also provide temporary weekly memberships for $30 per week, allowing unlimited casual visits for 7 days. For all new visitors, we offer a 7-day free trial for those looking to try powerlifting.
Yes, our head coach specialises in powerlifting. We offer a wide variety of coaching services including one-to-one, semi-private and online coaching. Please fill out our free consultation form to learn how our personal training service can help you.
You can cancel your gym membership without any exit fees. All of our gym memberships are flexible and be cancelled at any time.
The cost of powerlifting can vary depending on the gym membership and service required. Coaching services can range from $75 to $110 per week depending on the type of coaching. A gym membership is an additional $15.88 – $18.88 however, can be discounted if you are also being coached..
Those new to powerlifting should initially not focus on lifting heavy weights but to learn the correct technique on the squat, bench press, and deadlift. If you have little to no experience in performing these exercises, we have detailed powerlifting guides that you can access. Ideally, the squat, bench press and deadlift should be performed 2 – 3 times per week, depending on your schedule. This will allow you to practice the technique regularly whilst developing your strength, work capacity and muscle size. It is suggested to slowly increase the weight using small increments between 1-5kg per week, so long as you can still maintain your lifting technique. Your lifting technique does not have to be perfect to increase the load on the bar, as you will probably find that your technique improves as you get stronger. However, if your technique is incrementally getting worse as you’re increasing the weight, this might be a sign that the load is too heavy, and you may need to reduce the load. If you are ever unsure where to begin, our head coach is typically around on most days and will be able to answer your questions.
Yes, studies have shown that lifting weights without cardio exercise can improve both fitness and endurance. Adding in some high-intensity interval training 1-2 times per week can help enhance the fitness effects and should have minimal impact on strength gains, so long as the duration and frequency of cardio are not excessive and performed after weight training or on a separate day. Powerlifting can also be utilized as a method to increase physical activity to assist with fat loss when combined with an appropriate diet. There are multiple benefits to powerlifting. If you have any specific questions, feel free to use the contact form and speak to our head coach for an introduction to powerlifting.

Our community comprises people who enjoy strength training and want an alternative to the large commercial gyms, which can sometimes resemble a sleazy nightclub. 

We exist to provide a gym training facility and evidence-based coaching for people who specifically want to improve their strength and physique. Our gym in Taren Point is equipped with competition powerlifting equipment but also has a range of bodybuilding machines which you’ll typically find in larger gyms. 

We have a strict member cap to avoid overcrowding and waiting for machines. We offer a free $0 gym trial if you want to try us out.