Randeep Hooda recently shared his current workout regimen, which includes a “lot of powerlifting” depending on what he’s trying to achieve. “It keeps changing,” Hooda said, adding that he likes to take it easy with some occasional walking, in a conversation with The Hollywood Reporter India.

Explaining what powerlifting means, Dr Supriya Patil, Consultant Physiotherapist at Jaslok Hospital and Research Centre, Mumbai, tells indianexpress.com that it is a strength sport centred on three main lifts: the squat, bench press and deadlift.

“The objective is to lift the maximum possible weight in each exercise while following proper technique and competition rules. In competitions, lifters generally get three attempts at each lift, and their best successful lifts are added to determine their total,” she tells indianexpress.com.

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Unlike general gym training, Dr Patil says that powerlifting focuses specifically on developing maximum strength. However, success in the sport is not simply about lifting heavy weights. “Technique, training experience, gradual progression, recovery and consistency are all important,” she adds.

For beginners, Dr Patil says that the first priority should be learning the correct technique rather than attempting maximum weights.

 

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“Starting with manageable loads allows the body to adapt and helps develop proper movement patterns. Weight should be increased gradually as strength and confidence improve,” she says, adding that adequate rest and recovery are equally important, as excessive training and insufficient recovery can increase the risk of problems.

The three powerlifting movements each test different aspects of strength.

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“The squat primarily involves the legs and hips while also requiring strong core control. The bench press develops pressing strength, particularly in the chest, shoulders and arms. The deadlift involves lifting a barbell from the floor and requires substantial strength from the back, hips and legs,” elaborates Dr Patil.

Powerlifting vs weightlifting

According to her, powerlifting should not be confused with Olympic weightlifting. Powerlifting consists of the squat, bench press and deadlift, whereas Olympic weightlifting consists of the snatch and clean and jerk. “Powerlifting mainly tests maximum strength, while Olympic weightlifting places greater emphasis on explosive power, speed and highly technical movements,” she points out.

Powerlifting is generally considered a demanding but manageable form of strength training when approached appropriately. “Beginners should avoid lifting beyond their ability, pay attention to technique and allow sufficient recovery between demanding sessions. Persistent or worsening pain should not be ignored,” she points out.

Ultimately, Dr Patil says powerlifting is about strength, technique, patience and consistency. “Whether someone trains for competition or simply wants to become stronger, the safest approach is to master the movements first, increase weights progressively and give the body enough time to recover,” she concludes.

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