The Best Powerlifting Program for Women in Nepal: My Exercises and Weights to Start Strong

By Priya Shrestha, Nepali Powerlifting Champion | Published May 03, 2025

Hi didi/baini, it’s Priya Shrestha, your fellow Nepali lifter. Two years ago, I walked Gym, nervous as hell, thinking powerlifting was for men. Now, I’m a 52kg, deadlifting 120kg and feeling damdar! If you’re searching for a “Best Powerlifting Program for Women” or “female powerlifting program in Nepal,” this is my gift to you a 4 day beginner powerlifting program that got me started. I’ll share my favorite exercises (squat, bench, deadlift), the weights I lifted (from a 20kg barbell to competition-ready), and tips to crush it in Nepal’s gyms like Powerhouse in Kathmandu. let’s lift like queens!

My Powerlifting Journey: From Scared to Strong

Back in 2023, I was a 23 year old office worker in Pokhara, scared I’d bulk up or get laughed at in the gym. My first squat? A wobbly 20kg barbell, same weight as my grocery bags from Lakeside market! But with a coach’s help and a simple program, I went from shaky lifts to a 100kg deadlift in a year. Powerlifting didn’t just make me strong it made me unstoppable, like I could trek Annapurna without breaking a sweat. Nepali women are joining the lifting revolution (35% more in 2024, says the Nepal Fitness Association), and I want you to be next. Curious about the full benefits? Read our Powerlifting for Women guide or check the Ultimate Guide to Strength Training in Nepal.

Ready to lift? grab a lifting belt to start strong!

The Best Exercises: My Go-To Lifts

Powerlifting is built on three lifts that made me damdar: squat, bench press, and deadlift. I add accessory exercises to keep my form tight and injuries away. Here’s why these are the best exercises for Nepali women like us:

• Squat: Powers up your legs and glutes. It’s like climbing stairs in Thamel with a backpack—pure strength! I grip the bar like I’m squeezing a mango for stability.
• Bench Press: Builds your chest and arms. It gave me the confidence to push through Pokhara’s crowded markets. Keep elbows at 45 degrees, thik cha!
• Deadlift: My favorite! It strengthens your back and glutes, like lifting a sack of rice at home. Brace your core like you’re carrying firewood.
• Accessories: Glute bridges, Romanian deadlifts, and lat pulldowns fix weak spots. They saved me from a shaky squat in my first competition.

Pro Tip: Start at gyms like bobsgymlakecity (Pokhara) or oxstrengthsystem (Kathmandu). Ask for a coach mine taught me to “breathe like I’m blowing a balloon” for better lifts!

How Much Weight Should You Lift?

When I started, I kept asking, “How much is enough?” Here’s what I learned, backed by International Powerlifting Federation guidelines and my own lifts:

• Beginners (0–3 months): Start with an empty barbell (20kg) for squats and bench, 30kg for deadlifts. It’s light, like carrying a kid, but builds form.
• Early Intermediates (3–6 months): Aim for 50–70% of your body weight. For my 70kg self, that’s 35–50kg squats. Add 2.5–5kg weekly if your form’s jhakkaas.
• Competition Goals: To compete in Nepal’s 47kg class, you’ll need at least 25kg (squat/bench) and 55kg (deadlift), per the Nepal Powerlifting Federation.

My Story: I began with 20kg squats, same as my market bags. By month 6, I was squatting 50kg, feeling like a badass. A 60kg beginner can hit 40kg in 3 months with patience.

Disclaimer: These are guidelines, didi. Get a coach at Powerhouse or Muscle Factory to personalize weights. Listen to your body—no tension!

My 4-Day Beginner Powerlifting Program

This is the exact program I used as a newbie, tweaked for Nepal’s gyms (basic barbells, racks) and busy women like us. It’s 4 days a week, with 1–2 rest days for dal bhat recovery meals. You’ll squat, bench, and deadlift, plus accessories to stay injury-free. Track lifts with a notebook or the Strong app—my coach swore by it!

Day 1: Squat & Bench Like a Queen

• Squats: 3 sets of 5 reps (20–40kg, 50–60% effort). Rest 90 seconds. Imagine squatting to a chair.
• Bench Press: 3 sets of 5 reps (20–30kg). Rest 90 seconds. Grip like squeezing a mango!
• Romanian Deadlifts: 3 sets of 8 reps (20–30kg). Rest 60 seconds. Hinge at hips, feel the stretch.
• Overhead Press: 3 sets of 8 reps (10–15kg). Rest 60 seconds. Keep core tight.
• Barbell Rows: 3 sets of 10 reps (20–25kg). Rest 60 seconds. Pull like rowing a boat.

Day 2: Deadlift with Damdar Power

• Deadlifts: 1 set of 5 reps (30–50kg, 60–70% effort). Rest 2 minutes. Brace like carrying firewood.
• Glute Bridges: 3 sets of 12 reps (20–30kg). Rest 60 seconds. Squeeze glutes at the top.
• Pull-Ups: 3 sets of 6 reps (assisted or bodyweight). Rest 60 seconds. Use a band if needed.
• Good Mornings: 3 sets of 10 reps (15–20kg). Rest 60 seconds. Keep back straight.

Day 3: Bench & Squat Again

• Bench Press: 3 sets of 5 reps (22–32kg). Rest 90 seconds. Press like pushing a heavy door.
• Squats: 3 sets of 5 reps (22–42kg). Rest 90 seconds. Depth is key—get low!
• Dumbbell Press: 3 sets of 10 reps (5–10kg). Rest 60 seconds. Controlled reps.
• Lat Pulldowns: 3 sets of 12 reps (20–30kg). Rest 60 seconds. Pull to chest.

Day 4: Accessorize for Strength

• Glute Bridges: 3 sets of 15 reps (20–30kg). Rest 60 seconds. Power up those glutes!
• Face Pulls: 3 sets of 12 reps (10–15kg). Rest 60 seconds. Protect your shoulders.
• Bicep Curls: 3 sets of 12 reps (5–10kg). Rest 60 seconds. Feel the pump, didi!

Progression: Add 2.5–5kg to core lifts weekly if your form’s solid. I went from 20kg to 50kg squats in 3 months by staying patient. Eat protein-rich Nepali foods like sattu or chana—see our plant-based diet guide for ideas.

Overcoming Fears: My First Gym Days

I’ll be honest—my first gym day was terrifying. Guys stared, and I thought, “Will I bulk up like a wrestler?” Spoiler: I didn’t! Lifting gave me curves, not bulk, because I ate like a Nepali woman (dal bhat, not 5,000 calories!). The biggest hurdle was confidence. My coach at Muscle Factory said, “Priya, lift like you own the gym!” That stuck. Now, I strut into Powerhouse like it’s my kitchen. You’ll get there too, didi. Start light, ignore the stares, and own your space.

Tips from My Lifting Life

Here’s what I wish I knew as a beginner in Nepal’s gyms:

• Find a Sisterhood: Join “Nepal Women’s Fitness Hub” on Facebook or follow #NepalPowerlifting on Instagram. My gym sisters cheered me at the 2024 Nationals!
• Get a Coach: Coaches at Powerhouse (Kathmandu, ~NPR 3,000/month) or Iron Core (Pokhara) teach form. Mine saved my back during deadlifts.
• Start Light: My 20kg squat felt like nothing, but it built my base. Progress chito!
• Gear Up: Flat-soled shoes (Converse, ~NPR 3,000) and a sports bra are enough. Later, grab a lifting belt from Ryu Nepal (~NPR 2,000).
• Warm Up: 5 minutes of leg swings and arm circles before lifting. I learned this after a sore back!
• Eat for Strength: Dal bhat and sattu shakes fueled my 120kg deadlift. No fancy supplements needed.

FAQs: Priya Answers Your Powerlifting Questions

What is the best powerlifting program for women?

My 4-day beginner program with squats, bench press, and deadlifts, starting at 20kg, builds strength safely for Nepali women. It’s how I started!

How much weight should women lift in powerlifting?

Start with 20kg for squats/bench, 30kg for deadlifts. After 3–6 months, aim for 50–70% of your body weight, like my 50kg squat at 70kg.

What are the best exercises for women powerlifters?

Squat, bench press, and deadlift are my go-to lifts, plus glute bridges and rows to keep form tight and injuries away.

Can women powerlift without bulking up?

Absolutely, didi! I lift 120kg and stay lean. Powerlifting builds strength, not bulk, unless you eat like a bodybuilder!

How long does it take to get strong in powerlifting?

You’ll feel damdar in 4–8 weeks and lift 50–70% of your body weight in 3–6 months with my program. Consistency is key!

Lift Like a Nepali Badass

Powerlifting changed my life, from a shy Pokhara girl to a damdar national medalist. This 4-day program is your first step to owning the gym, whether in Kathmandu or Chitwan. Squat, bench, deadlift, and feel unstoppable. Thik cha, let’s make Nepal’s women the strongest!

About the Author: Priya Shrestha is a Nepali powerlifter and certified coach with the Nepal Powerlifting Federation. Based in Pokhara, she trains women to lift strong and live damdar.

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Disclaimer: Consult a coach or doctor before starting. Weight recommendations are general—personalize with professional guidance.