Powerlifting Questions and Answers
Updates on Sunday 8/17/2003

Q. From Tom sent on 6/30/2003: My son is on a local high school football team and they have having morning weightlifting workouts this summer. In the mornings when dropping off my son I have noticed that all the players entering the weight room rwmove their shoes at the door and enter in either socks or barefoot.

When I asked my son about this he said the coach is responsible for keeping the floor clean so he doesn't allow shoes. I then asked how they lifted and he told me they either lift barefoot or in their socks.

Is this normal? Is it possible this could be considered bad form or even dangerous to the young men? I'd like some professional advice on this.

A. This is definitely a lawsuit waiting to happen. It is recommended to lift barefooted, but shoes such as chuck taylors or wrestling shoes are good as well. Yes it is normal, but due to the legalities of it, I would not recommend it.

Q. From Linda: Bob, My son, 12y is interested in playing football.  The coach has started them lifting weights.  My questions is how safe is it to lift weights at age 12, how much weights how many reps and sets should be done.  How do you figure max weight and what percentage of max weight should someone that age lift?   Thanks, Linda Payne

A.  Linda, it is very safe and beneficial to lift weights at 12. Please read the article "Weight Training for Youngsters". The reps, sets, and % of max should vary. You need to make sure he is instructed on how to perform the exercises by a competent trainer. To find you max, you must max out on the lift, but, you do not need to do this now. 

Q. From Jody: Six years ago, at the age of 42, I competed in my first powerlifting meet. While training, I lost 12lbs, and went from a size 14 to a size 10 - and was in the best shape of my life. I have returned to the gym and have my strength back, but the trainer/owner hesitates to give me a routine similar to the PL routines. He says he's "shaping" me. I say my body responds better to the heavier weights and the aerobic activity that the PL routines create. Is it possible for people to have body compositions that react to one or the other better? I have been in aerobic classes, bicycled mega miles, walked and ran, and I still swear I got better results from my PL routines.

A. I would find another trainer immediately.  What does he mean by saying "he is shaping you"? Since everyone is different, it makes sense logically and scientifically (laws of individual differences) that you could respond better to the lower reps than others. Since powerlifting is extremely taxing, it s a great way to burn a ton of calories in a short time.  

I think you meant to say the "anaerobic activity that PL routines create", not aerobic...  

Find a trainer who knows powerlifting and you will reach your goals. I have seen a lot of women lose weight on a strictly powerlifting routine. The lifter presented on this months front page, Alex Vallejo lost two pounds before the powerlifting meet even though she was trying to gain weight. 

Q. From Kay: Hey Bob!  It's Kay again.  On the subject of weight lifing, is it possible for a woman to incorporate lifting weights in her day to day excersice plan and still look feminine?  I have seen some woman who lift weights regularly and look rather manly.  For a woman 26 of age, what is enough and what is too much? I really want to put a lot of emphasis on weights now but i don't want to look like The Rock in drag.  Please help!

A. Hi Kay, of course this depends on what your view of feminine is. I train a couple of powerlifter girls who look very slim with defined muscles. Since everyone is different, I cannot know what is too much or too little, I would have to work with you to know. Lifting weights will not make you bulky unless you train specifically to gain muscle mass and eat a ton of calories. 

Q. From Sophia: HI, THE QUES IS ON SHOES.I HAVE BEEN LIFTING IN HIKING BOOTS AND FEEL STABLE IN THEM. I RECENTLY THOUGHT OF GETTING A PAIR OF WRESTLING SHOES FOR MY NEXT MEET. I CANT DECIDE IF IT IS NEEDED SINCE I AM DOING WELL WITHOUT ANY SPECIA; SHOES

A. The thinner the soles of the shoes the better. The heels on the boots are not good for squatting since the tend to make your knees drift forward. I would suggest the Converse All Star Chuck Taylor's or Wrestling shoes.

Q. From Dan: Dear Bob,
When I was in the Marines I was really into weight lifting. At the time I weighed 175lbs and maxed out at 330lbs bench press. About 4 years have passed. I now weigh 165lbs. I am trying to get back into lifting again. I have been going at it again for about two weeks. I am having a hard time on the bench. I really struggle to put up 225lbs two times. Before I could put it up about 12 times no problem. What should I do to get my bench back up. It is knd of depressing.

A. What can you expect after a 4 year layoff. You will gain your strength back quickly, but you have only been back on track for two weeks. I would suggest that you start out light and slowly work back up to your old numbers. You shouldn't be lifting to heavy so heavy so soon. Don't let your ego get the best of you.

Q. From Charlotte: I have a routine and have found that I no longer feel the effects as I did when I first started.  Do I just add more weight with the same routine or add more reps with the origional sets?

A. You should never do the same routine for an extended period. You should change up your sets and reps every 3 - 6 weeks. You should also change your assistance exercises every 3 - 6 weeks as well. 

Q: I'm a 20yr old male I'm in fair shape. But want to bulk up my chest arms and develop a well defined 6pack. Right now i don't do any means of exercising. Besides I go for a run every morning for about 2 miles. I bought a free weight set. But not sure how to go about setting up a proper work out pattern. If you could point me in the right direction I'd really appreciate it.
Thanks John

A: John, the first thing we must discuss is your goals. You need to figure out whether you want to bulk up or get a six pack. Since bulking up requires additional calories and a six pack requires less calories, you must decide what is more important to you. It is nearly impossible to do both at the same time. You can have both, but you have to choose which ones are more important to you right now. I would suggest bulking up first, then dieting down after you reach the mass you desire. This is not to say that you can't tone up your muscles while losing weight. If you are new to training, I would suggest reading The Beginners Guide to Building a Workout.