Para Powerlifting: What It Is and How to Get Started

If you’ve heard the term “para powerlifting” and wonder what’s behind it, you’re in the right place. It’s a strength sport for athletes with physical impairments, focused on the bench press. The goal is simple: lift the heaviest weight you can while lying flat on a bench.

Unlike traditional powerlifting, para powerlifting only includes the bench press. This makes the sport more accessible for athletes who may have limited mobility in their legs or hips. The International Paralympic Committee (IPC) runs the official rules, and the sport is part of the Paralympic Games.

How Para Powerlifting Works

Each competitor is placed in a weight class ranging from under 49 kg to over 107 kg (men) and similar classes for women. Before a lift, the athlete gets three attempts. The heaviest successful lift counts as the final score. Judges watch for three things: the bar must be lowered to the chest, held motionless, and then pressed up to full arm extension.

Equipment is minimal – a standard bench, a barbell, and the athlete’s personal accessories (like a belt or wrist wraps). All lifts are performed with the athlete’s feet flat on the floor, though some athletes use straps if they can’t push their feet down.Major competitions include the World Para Powerlifting Championships, regional events like the African Para Powerlifting Championships, and, of course, the Paralympic Games every four years.

Training Tips for Beginners

Starting out doesn’t require a fancy gym. A sturdy bench, a barbell, and plates are enough. Focus on three core areas: technique, strength, and mobility.

Technique: Work with a coach who knows the IPC rules. Even small form errors can lead to a failed lift. Practice the pause on the chest – this is the hardest part for most newcomers.

Strength: Build progressive overload. Begin with a weight you can press for 8‑10 reps, then add 2‑5 % each week. Supplement the bench press with triceps, shoulder, and upper‑back work to keep the whole pressing chain strong.

Mobility: Stretch the chest, shoulders, and thoracic spine regularly. Athletes with limited leg function often rely more on upper‑body mobility, so keeping the shoulder joint healthy prevents injuries.

Nutrition matters too. Aim for a protein intake of about 1.6‑2.2 g per kilogram of body weight and stay hydrated. If you’re cutting weight for a lower class, do it slowly to keep strength intact.

Finally, join a community. In Africa there are growing para powerlifting clubs in South Africa, Kenya, and Nigeria. Training with fellow athletes gives motivation and valuable feedback.

Whether you’re eyeing a local meet or dreaming of the Paralympics, para powerlifting offers a clear path: lift, improve, and compete. The sport celebrates raw strength and perseverance, and every rep brings you closer to the podium.