Powerlifting in Pakistan — Complete Beginner Guide 2025
Powerlifting in Pakistan — Complete Beginner Guide 2025
Powerlifting in Pakistan is growing rapidly. Dedicated powerlifting competitions are now being held in Karachi, Lahore and Islamabad, and specialized powerlifting gyms are opening across the country. If you want to start powerlifting in Pakistan, this complete beginner guide will tell you everything you need to know.
What Is Powerlifting?
Powerlifting is a strength sport consisting of three main lifts — the Squat, Bench Press and Deadlift. Competitors attempt to lift the maximum possible weight in each lift and the total score is the combined weight lifted across all three. Unlike bodybuilding, powerlifting is purely about strength — not appearance.
The Three Main Lifts
Squat
Place the bar on your upper back. Stand with feet shoulder-width apart. Descend until your thighs are at least parallel to the floor. Keep your core tight, back straight and chest up throughout the movement. Drive through your heels to stand back up.
Bench Press
Lie on the bench with a slight arch in your lower back. Plant your feet flat on the floor. Lower the bar to your chest in a controlled manner. Press explosively back to the starting position. Keep your wrists straight and elbows at a moderate angle.
Deadlift
Stand close to the bar with it directly over your mid-foot. Hinge at the hips and grip the bar just outside your legs. Keep your back neutral — never rounded. Drive your hips and shoulders up simultaneously. Lock out at the top with hips fully extended.
Essential Powerlifting Equipment in Pakistan
Gym Belt
A gym belt is the most essential piece of powerlifting equipment. For beginners, SooperFit's 6 Inch Neoprene Belt is the perfect starting point. For advanced lifters, the SooperFit 10mm Lever Belt provides competition-level support during maximum effort squats and deadlifts.
Lifting Straps
Lifting straps prevent grip failure during heavy deadlifts so you can focus entirely on the lift itself. SooperFit's Figure 8 Lifting Straps are the most secure option for maximum deadlifts.
Wrist Wraps
Wrist wraps provide critical wrist support during heavy bench press and overhead movements. SooperFit's heavy duty wrist wraps are available in Pakistan at an affordable price.
Knee Wraps
Knee wraps protect the knee joints during heavy squats and can even add a slight rebound effect at the bottom of the squat for heavier lifts.
Beginner Powerlifting Program
Train 3 to 4 days per week. Focus on one main lift per session. Follow the principle of progressive overload — add a small amount of weight every week. Prioritize rest and recovery just as much as the training itself. Start light, master the technique and only then begin adding significant weight.
Where to Buy Powerlifting Equipment in Pakistan?
SooperFit is Pakistan's number one powerlifting accessories brand. Gym belts, wrist wraps, lifting straps, knee wraps and lever belts — all available in one place with fast delivery to Karachi, Lahore, Islamabad and all across Pakistan. Build your powerlifting kit today with SooperFit.