Tired of the same old posts failing to get your powerlifting community fired up? Community challenges offer a playful, proven way to spark interaction and build camaraderie. These ready-to-use templates make it easy to launch fun, motivating challenges that get members moving and talking.
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Community challenges tap into our innate love of competition and teamwork. By setting clear, achievable goals, these posts encourage even shy members to join the fun, while giving regulars fresh reasons to participate. The friendly rivalry and shared milestones foster deeper connections and a sense of belonging among lifters.
Challenges also make the community experience more dynamic. When members see others sharing their progress, it inspires them to take action too. Small rewards or public recognition fuel motivation, turning passive scrollers into active contributors and helping everyone celebrate progress together.
It's time for the One More Rep Challenge. Add one rep to your main lift this week and share your results.
💡 Example: "I added one rep to my deadlift this week. Who's joining in?"
Flash Challenge. Try a new accessory movement today and let us know which one you picked.
💡 Example: "I tried pause squats for the first time. What did you pick?"
Can you hit your bodyweight in squats for 10 reps? Post your attempt or progress below.
💡 Example: "I managed 8 reps at bodyweight. Who's going for 10?"
Throwback Challenge. Re-attempt a lift from 6 months ago and share if you beat your old PR.
💡 Example: "I added 20 lbs to my bench since last fall. Who else improved?"
Mini Mobility Challenge. Spend 5 minutes stretching post-workout all week and report back.
💡 Example: "Did my stretches every day this week. Who's still in?"
Share your favorite pump-up song for this week's Lifter Playlist Challenge.
💡 Example: "Eminem's 'Lose Yourself' gets me hyped. What's yours?"
Try a pause at the bottom of your bench press today. How did it feel?
💡 Example: "The pause made it so much harder. Anyone else?"
Support Squad. Comment 'I’m in' if you'll cheer on others in this week's challenge.
💡 Example: "I'm in! Let's lift each other up."
Set a mini-goal for your deadlift this week. Share your target and check back with your results.
💡 Example: "Aiming for 315 lbs this week. Who's with me?"
Challenge: Hit a perfect form squat and post your best tip for others.
💡 Example: "Chest up and core tight. Who else has a tip?"
Try a new grip on your next lift. Did it make a difference?
💡 Example: "Hook grip felt weird but strong. Anyone else?"
Who can hold a plank the longest after their workout? Reply with your time.
💡 Example: "I held for 1:05. Top that!"
Share a photo of your lifting setup for this week's Gym Tour Challenge.
💡 Example: "Here's my home rack and plates. Who else is training at home?"
Try lifting with no music for one session. How did it affect your focus?
💡 Example: "No music felt strange. Anyone else give it a shot?"
Time for a Nutrition Swap. Post your favorite pre-lift snack and try someone else's suggestion.
💡 Example: "I always eat oatmeal. Trying someone's banana and PB combo next."
Share your best powerlifting meme for a chance to win a shoutout.
💡 Example: "Posting my favorite squat meme. Who else has a good one?"
Who can do the most push-ups in one minute? Reply with your number.
💡 Example: "I got 42 push-ups. Beat me if you can!"
Try a new warm-up routine this week and share what you liked or changed.
💡 Example: "Foam rolling felt great before squats. What did you try?"
Weekly Water Goal. Can you drink 3 liters a day? Track your progress with us.
💡 Example: "Hit my water goal 5 days in a row. Who else is in?"
What's one lifting cue you want to master this month? Share your focus.
💡 Example: "I want to nail bracing on deadlifts. Anyone else?"
Try a different stance in your next squat session. Did it help or challenge you?
💡 Example: "Wide stance made it tougher. What did you notice?"
Challenge: Share your biggest lifting fail and what you learned.
💡 Example: "Bar slipped on my bench. Learned to check my grip every set."
How many training days can you log this week? Post your number by Sunday.
💡 Example: "Got in 4 days. Who else hit their goal?"
Who can hold a wall sit the longest? Challenge accepted?
💡 Example: "Held a wall sit for 2 minutes. Who's next?"
Tag a fellow lifter who motivates you. Let's give them some love.
💡 Example: "Tagging @PowerJohn for always pushing me."
Challenge: Hit your lift with perfect tempo. Share your tempo count and feedback.
💡 Example: "Tried 3-2-1 tempo on bench. Felt way harder!"
Can you go a week without missing a planned training session? Check in each day.
💡 Example: "Made every session this week. Who else?"
Share your favorite lifting quote for some midweek motivation.
💡 Example: ""Strength does not come from winning." What's your favorite quote?"
Try a new finisher at the end of your workout and share your sweat level.
💡 Example: "Did burpees as a finisher. Sweaty level: 10!"
Challenge: Leave a comment on three other members' posts this week.
💡 Example: "Left feedback for three lifters. Who else is spreading positivity?"
What's your go-to post-lift meal? Share a photo or recipe.
💡 Example: "Steak and potatoes for me. What's yours?"
Who can do the most consecutive chin-ups? Share your number and tag someone to try.
💡 Example: "Got 14 chin-ups. Tagging @JaneLifts next!"
Try a deadlift variation you have never done before this week. Share your experience.
💡 Example: "Sumo deadlift felt different. Anyone try rack pulls?"
Challenge: Film your form and ask for feedback from the group.
💡 Example: "Posted my squat video. Tips welcome!"
Pick a new mobility drill to add this week and tell us how it goes.
💡 Example: "Added hip flexor stretch. Felt looser after deadlifts."
Share your PR from this month and how you got there.
💡 Example: "Hit a 405 lb squat after 6 months of hard work."
Can you beat your last warm-up time? Time yourself and share your best.
💡 Example: "Warm-up down to 8 minutes. Who else improved?"
What's your favorite way to recover after a big training day? Share your tips.
💡 Example: "Epsom salt baths work for me. What do you do?"
Challenge: No missed meals for a week. Can you keep nutrition on track?
💡 Example: "Ate every meal this week. Who else stayed on track?"
Try a new gym or training environment this week. How was the experience?
💡 Example: "Tried a new gym. The vibe was great. Anyone else?"
Who can log the most steps on a rest day this week? Share your number.
💡 Example: "Hit 12k steps Sunday. Who beat that?"
Share a photo of your lifting calluses for the Battle Scars Challenge.
💡 Example: "Check out my hands after heavy deadlifts."
Pick a template that fits your community's vibe and upcoming calendar. Announce the challenge with clear steps and encourage everyone to join, regardless of experience level. Make sure to follow up by spotlighting participants, sharing progress updates, and awarding small prizes or shoutouts to keep the momentum going. Rotate challenges regularly to maintain excitement and keep content fresh.
On all platforms, use eye-catching visuals or emojis to make challenge posts stand out. Pin important challenge posts for easy access. Encourage members to use a dedicated hashtag or thread for sharing updates. Respond quickly to member submissions to maintain energy and motivation.
When creating community challenge posts, consider the training splits most common in your group. If members follow push/pull/legs, your challenges might focus on performance improvements within each split (e.g., 'Increase your bench volume during push day'). For squat/bench/deadlift splits, design weekly challenges that rotate focus among the big three lifts. Always clarify which sessions the challenge targets and invite members to adapt based on their current programming.
Use challenge templates to emphasize technical proficiency and incremental progress rather than 1RM (one-rep max) testing. For example, frame challenges around improving form (e.g., 'Post a video of your squat depth this week') or rep PRs at submaximal weights. Include safety reminders in your posts, and encourage lifters to work with a coach or spotter when attempting heavier lifts.
Customize challenge prompts by specifying options for raw and equipped lifters. For example, 'This week’s deadlift challenge: Post your best set using your preferred setup (conventional/sumo, with or without equipment).' Encourage members to disclose their division (raw, classic raw, single-ply, multi-ply) when sharing results, fostering inclusivity and fair comparisons.
Absolutely! Use the challenge templates to create meet-prep themes, like 'Share your peaking strategy for the next USAPL/WRPF meet' or 'Post your planned openers for your next competition.' You can also set up countdown challenges, encouraging members to update on their taper, attempt selections, or meet-day checklists.
When using templates that touch on divisive topics, preface challenges with a reminder about respect and individual differences. For instance, pose the challenge as a friendly comparison ('Try both deadlift stances this week and share your experience') and encourage educational discussion rather than debate. Highlight that all styles are valid within powerlifting rules.
On deload or recovery weeks, shift challenges from max effort lifts to skill refinement and accessory work. For example, prompt members to 'Share a mobility drill or prehab exercise that helps your squat' or 'Post a video focusing on squat bar path during a lighter session.' This keeps engagement high while supporting longevity in the sport.
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