Of all the industries out there, the world of fitness has to be the one with the most misinformation.
There is no shortage of fitness influencers who amass thousands of followers based solely on their looks, offering unsolicited advice on how to get chiseled abs, bulging arms, and big butts without proper qualifications. The whole thing is a bit of a minefield.
Not only is it harder than ever to decipher which advice is the right advice, but being bombarded with conflicting information at every turn can be quite overwhelming.
Thankfully, Tom’s Guide provides expert commentary from industry-leading fitness gurus to bust some myths. This time we will focus on the relationship between weightlifting and powerlifting. Should these terms be used interchangeably? If not, what type of lifting is best?
With the help of Stephen Rinaldi, Founder and CEO of Fitness equipment company PRIMALLet’s break down the nitty-gritty of both disciplines, including the benefits each offers and how to properly perform each exercise to avoid injury.
Powerlifting and weightlifting: What exactly is the difference?
Although powerlifting and weightlifting are both types of strength training that involve lifting a barbell with weighted plates attached to each end, there are still significant differences between the two.
According to Rinaldi, it comes down to the types of exercises commonly performed between the two. For example, weightlifting consists of his two core lifts: the snatch and the clean and jerk.
“In the snatch, the lifter raises the barbell from the ground to overhead in one continuous motion,” he explains. “In the clean and jerk, the lifter first raises the barbell to his shoulders (clean) and then lifts the barbell over his head (jerk).”
When it comes to powerlifting, it consists of three main lifts: the squat, bench press, and deadlift.
“In powerlifting, competitors aim to lift as much weight as possible in each exercise,” adds Rinaldi. “It focuses on maximum strength and is often seen in non-Olympic competition settings.”
Another difference is the speed and tempo at which each area of practice is performed. Weightlifting focuses on explosive movements at fast tempos, while powerlifting focuses on slow, high-intensity lifting for maximum strength.
Powerlifting vs. weightlifting: What are the benefits?
Since both disciplines involve heavy weights, they offer many of the same benefits, one of which is muscle growth and overall fitness. However, each discipline has unique types of exercises, which means that certain rewards you get in one discipline may be less so in the other.
According to Rinaldi, those who participate in the sport of powerlifting and incorporate its training principles into their fitness routines will experience the following benefits:
increase in strength
Powerlifting primarily focuses on lifting heavy weights, which greatly increases your overall strength. Squats, bench presses, and deadlifts are compound movements that recruit multiple muscle groups and promote whole-body strength development.
muscle growth
Powerlifting can contribute to hypertrophy, especially in muscles associated with squats, bench presses, and deadlifts. This can increase the size and definition of your muscles, especially in your legs, chest, back, and arms.
Improved body composition
Regular powerlifting training helps reduce body fat and increase lean muscle mass. This improves your body composition and gives you a more toned appearance.
Improved bone health
Lifting heavy weights puts stress on your bones and can lead to increased bone density. This is especially important to prevent osteoporosis and maintain bone health, especially as we age.
increased metabolism
Muscle tissue requires more energy to maintain than fat, so building muscle through powerlifting boosts your metabolism. This helps with weight management and fat loss.
functional strength
Powerlifting movements mimic real-world activities such as lifting, pushing, and pulling heavy objects. This functional strength makes daily tasks easier and reduces the risk of injury during daily activities.
Improved joint health
Proper powerlifting technique includes strengthening the muscles around the joints, which improves joint stability and reduces the risk of injury.
mental resilience
Powerlifting requires mental focus, discipline, and determination. Overcoming challenges and achieving personal records in training can increase your confidence and mental strength.
But what about the unique benefits of weightlifting?
Similar to powerlifting, weightlifting has many benefits in terms of both physical strength and athletic performance.
Rinaldi lists the main benefits of weightlifting as follows:
More explosive power
Weightlifting movements require you to generate rapid and explosive force to lift the barbell from the ground to above your head. This type of power development is valuable for athletes in sports that require speed and explosive power, such as track and field, martial arts, and soccer.
Improving athletic performance
Weightlifting improves performance in a variety of sports by improving speed, agility, and coordination. It also helps athletes generate force quickly, giving them an advantage in sprinting, jumping, or sports that involve quick changes of direction.
strength of the whole body
Both the snatch and clean and jerk work multiple muscle groups and provide a holistic approach to strength development. Train your legs, back, shoulders and core, promoting total body strength and muscle development.
Great mobility and flexibility
Weightlifting movements require a wide range of motion in the hips, knees, and shoulders. Consistent practice improves mobility and flexibility, which can help prevent injuries and improve overall athletic performance.
Improving exercise awareness
Lifters must develop a keen sense of their body’s position in space to properly execute these complex movements. This increased awareness carries over to other sports and daily activities, improving proprioception and reducing the risk of injury.
cardiovascular benefits
Although weightlifting is primarily a strength sport, its high-intensity nature increases heart rate and benefits the cardiovascular system when done in circuits or with minimal rest between sets.
Improved body composition
Similar to powerlifting, Olympic weightlifting can help you achieve your body composition goals by promoting muscle growth and fat loss. By combining explosive movements with strength training, you can achieve a leaner, more athletic physique.
Powerlifting and weightlifting: exercises and how to perform them
It’s good to know the benefits of powerlifting and weightlifting, but it’s useless if you don’t know how to perform. Here’s a step-by-step guide to performing one of the best exercises in each discipline.
Powerlifting exercise: bench press
This exercise is probably one of the most common, targeting the muscles of your chest and arms as you push the barbell upwards. Here’s how:
- Step 1. Lie down on a bench with your feet flat on the ground.
- Step 2. Tighten your core and pinch your shoulder blades for stability.
- Step 3. Grip the bar with hands slightly wider than shoulder width apart.
- Step 4. Move the bar away from your chest, maintaining tension in your chest.
- Step 5. Slowly lower the bar to your chest and push the bar up without locking your elbows.
- Step 6. Repeat with target reps.
Weightlifting exercise: power clean
This is an explosive weightlifting exercise that lifts a barbell from the ground to your shoulders in one motion, building power throughout your entire body. Here’s how:
- Step 1. Stand on the bar with your feet hip-width apart.
- Step 2. Grip the bar with the outsides of your feet and place your shoulders on the bar to maintain a steady posture.
- Step 3. Push the bar up with your feet, keeping the bar close to your body.
- Step 4. Explosively extend your hips as the bar passes your knees.
- Step 5. Quickly get under the bar and catch the bar in a front rack position with your elbows high.
- Step 6. Lower the bar to your hips, bend your knees and hips to absorb the bar, and lower it back to the ground, keeping your core locked.
Powerlifting vs. Weightlifting: Which is better?
From what we’ve learned so far, both powerlifting and weightlifting exercises are beneficial on their own and are good additions to any training routine.
But you can’t pit two fields head-on in an article without asking the big question: which is better?
Well, this may be a little harsh to say, but the best resistance training discipline ultimately comes down to your preferences and goals.
Weightlifting focuses on dynamic, explosive movements, making this event ideal for those looking to improve athleticism and speed. Conversely, powerlifting focuses on maximal strength, so it’s probably best suited for those looking for raw strength gains and muscle mass.
And as Rinaldi explains, there’s no need to simply choose between the two.
“The choice depends on your personal goals, but many athletes incorporate both explosive power and a balanced approach to strength development, depending on their sport and goals.
