Goal Setting Worksheet for Powerlifting Clients

Use in FirstRep form

Personal Information

Gathering personal data helps tailor your training program.

Aa Name *

Enter your full name

# Age *

Enter your age

v Weight Class *

Current Lifts

Understanding your current performance helps set realistic goals.

# Current Squat (kg) *

Enter your best squat

# Current Bench Press (kg) *

Enter your best bench press

# Current Deadlift (kg) *

Enter your best deadlift

Goal Setting

Defining your objectives is essential for focused training.

# Squat Goal (kg) *

Enter your squat goal

# Bench Press Goal (kg) *

Enter your bench press goal

# Deadlift Goal (kg) *

Enter your deadlift goal

D Target Meet Date *

Select your target meet date

Training Schedule

Planning your training helps ensure you meet your goals.

# Training Frequency (days/week) *

Enter how many days you train

vv Preferred Training Days *

Nutrition and Recovery

Proper nutrition and recovery are crucial for performance.

# Daily Caloric Intake *

Enter your daily caloric intake

# Protein Intake (g) *

Enter your daily protein intake

# Rest Days Planned *

Enter number of rest days planned

Performance Challenges

Identifying challenges helps in creating strategies to overcome them.

... Technique Breakdown Issues

Describe any technique issues at high percentages

... Fatigue Management Strategies

Outline your strategies for managing fatigue

... Weight Class Management

Describe your approach to weight class management

Meet Day Strategy

Having a clear strategy for meet day can enhance performance.

... Warm-Up Routine *

Outline your warm-up routine for the meet

... Attempts Strategy *

Detail your plan for attempts on each lift

... Mindset Techniques

Describe any mindset techniques you use on meet day

Why Use This Template

Clarity in Goals

Setting clear goals enhances focus and determination in training.

Tracking Progress

Documenting your lifts and goals allows you to track progress effectively.

How to Use

Fill out your personal information and current lifts accurately.

Set realistic goals for your squat, bench, and deadlift.

Plan your training schedule and recovery strategies.

Customization Tips

Adjust the weight class options based on federation rules.
Include personal notes sections for each lift.
Add additional fields for injury history.
Customize the training schedule to match your specific program.
Incorporate motivational quotes or images to inspire clients.

Build and send powerlifting templates digitally with FirstRep. Free for up to 3 clients.

Start for Free See All Features

Frequently Asked Questions

What if I don't know my current lifts?

If you're new to powerlifting, consider working with a coach to establish your baseline lifts.

How often should I adjust my goals?

It's advisable to reassess your goals every 8-12 weeks based on your progress.