My advice is to keep it simple, make a plan, and commit to it from start to finish. All workouts should be logged, including meal preparation, sleep count, and water intake. All of these areas should be kept in consideration since they are all factors that affect the athlete’s performance. If you don’t have much time, I would suggest at least logging your workout. Moreover, scheduling the training days is important and vital to staying committed to the training program. It is for accountability reasons, especially if you have training partners or a coach.

Beginners can keep their program simple by just working on the big 3 (Squat, Bench, and Deadlift).

By going through a program, beginners can just stick to a template and go through the format given. Most programs start with a conditioning phase or hypertrophy phase to prepare the lifter for the heavier weights down the road. By doing this, the lifter builds a solid foundation and base to be able to lift the heavier weights and at the same time by going through all of these reps, they can work on their technique as well. The key thing is not to go outside of the program and to stay disciplined, but if the weights are feeling light, you can always adjust and go heavier. Athletes can peak for only a certain amount of times per year, so maxing out for beginners shouldn’t be a priority, even after a couple of months of training.

In these initial phases, the sets for the big 3 are minimal, since the amount of reps and volume is a lot for a lifter.

Beginners are looking at 3 – 4 sets and this may go the same for the accessory work. All beginners should use the accessory work to work on their weaknesses and at the same time build their base even further to prepare for the heavier phases. 2 – 3 exercises should be enough for accessory work and the sets would be around 2 – 4 sets and 8 – 12 reps. Rest periods are at 1 – 2 minutes through the whole workout.

After going through this phase, then the beginner should set their goals for each max lift.

Before the first meet, they should start their peaking phase at around 4 – 6 weeks out. The rest periods on these sets are at around 3 – 7 minutes on the big 3. I would still try to keep it at around 1 – 2 minutes for the accessory work unless it is a heavy compound movement like the front squat and the leg press, then 3 – 7 minutes is fine for the recovery aspect. To stay committed to this phase, write weekly goals and daily goals for each workout. Having targets for each lift keeps each lifter content on their workout and it has them looking forward to what they need to accomplish constructively, since the workouts are done in phases.

To move forward on each phase, I would recommend a cool-down period after each workout.

This helps improve recovery and at the same time helps improve the mobility of each lifter. Stretching, foam rolling, massage, and recovery bathes should be included in each lifter’s program. If you cannot recover from the workout, then it would be hard to maintain a structured program and make gains in the process. Having the right amount of rest is important too with 7 – 8 hours of sleep and have a rest day or two within the week to help prevent burnouts. 

What helps most beginners to stay committed to a powerlifting program is by being part of a team or community.

At the gym, I have several people that I talk to about powerlifting and I have them assist me or critique me if needed. You can do the same at the gym if you don’t have a coach. USPA (United States Powerlifting Association) has a Facebook page, in which members share their videos on their lifts and ask members from the organization for advice. That’s a good way to review your technique if you are training alone. The best part is that it’s free and you are getting advice from experienced lifters and even the referees from the organization.

Having a mentor or a coach is helpful as well.

They will keep you motivated and engaged since both provide advice along the journey. Also, they keep the lifter accountable for their training. In this aspect, it will keep the lifter in their training program and allow the lifter to progress.

If you want to start off by going through some references, I would suggest reading The Juggernaut Method 2.0 by Chad Wesley Smith and the 5/3/1 2nd Edition by Jim Wendler.