The Difference Between Powerlifting and General Strength Training
Powerlifting is a strength sport started in backyard garages by blue collar outlaws. Think rusty barbells, clouds of chalk permeating the sweat-soaked air and people pushing themselves to their absolute limits to lift the heaviest squat, bench, and deadlift possible. My coach has a story about an “iron cowboy” that walked into his gym, pulled a 495 lb deadlift in jeans and cowboy boots without warming up, and--just as quickly as he came in--disappeared. That was years ago in the beginning of his powerlifting training. After all of that time, the spirit of powerlifting remains the same but the sport has grown exponentially in the last 6 years -- thanks in part to more and more women continuing to join the sport every year.
It’s a little taboo, isn’t it? To take up space and spend more time in the weight room and less time in the cardio theater; to train to grow rather than shrink. That’s the appeal, I think. More women and ever are adopting a training style where they focus on lifting heavy and empowering others to do the same. So what’s the difference between lifting heavy and and the strength sport of powerlifting?
What is Powerlifting?
Powerlifting is a strength sport that requires the lifter to lift the highest one rep max in the back squat, bench press, and deadlift. Each lifter has three attempts to lift the most of each lift. A lifter wins the meet by accumulating the highest total (the lifters highest squat, bench, and deadlift added together) in their weight class or by having the highest wilks score at the meet (Wilks is a formula that calculates a value based on the lifters bodyweight, age, and total weight lifted.)
Who are Powerlifters?
It is possible to train an a powerlifting style, but not be a powerlifter. There are varying opinions on this, but I believe that if someone is training with the intent to do a meet or they have done a meet and plan to do more in the future, they are a powerlifter. There is no minimum strength level or squat/bench/deadlift total required to enter a meet. I’ve seen 13 year old girls and 95 year old women lifting at meets for the very first time. Part of what makes powerlifting so appealing is that folks at any level can join. The only requirement is that you train hard and respect the weight.
How I Found Powerlifting
Growing up, I was a dancer and a tracklete (400m relay and hurdles). Then I went to art school to master the art of all nighters and beer curls. Meals consisted of boxed macaroni and cheese with canned tuna stirred in and leftover pizza. I took these habits into my mid 20’s. I traded long bikes rides on the lakefront for long hours at my temp job. I was doing no physical activity, constantly exhausted, and miserable. I hated who I saw in the mirror, so I decided to make a change. I joined a gym with a packed class schedule and went to spin, HIIT, yoga, pilates, bodypump, etc. The classes were taught well and I started to see results, but my motivation to go to the gym was fueled by turning my current self into someone else. Exercise was penance for my sins; a punishment.
How did I find powerlifting? A few bearded, blue collar outlaw types in the corner of my commercial gym offered me some help with my deadlifts. They became my first training partners. When I started to lift heavy, exercise became training which became a celebration of what my body could accomplish rather than a punishment for past behaviors that require no apology.
Strength Training vs Powerlifting Meet Prep
In order to train for powerlifting, you need to build your skill lifting maximum effort attempts in the squat bench and deadlift. However, if you max out every session, you will quickly become burned out and unable to recover. So how is powerlifting training different from general strength training?
The answer is: not much, but sometimes a lot. Let me explain.
If you are new to strength training (typically about 3 years or less for most folks), building a base of general physical preparedness (GPP) and skills in loaded movement are a top priority. This can include the three powerlifts (back squat, bench press, deadlift), but should also include movement on other planes of motion so you are building a solid foundation for strength.
As you mature in your training, GPP and balance are still important to prevent injuries and continuing to improve on your squat bench and deadlift. A typical powerlifting style training session looks like this:
Main Movement
Secondary Movement
3-4 Accessory movements
Abs/GPP Work
Let’s look at a squat session as an example:
Main Movement
Barbell Back Squat
Secondary Movement
Front Squats
Accessories
Walking Lunges
Glute Ham Raises
Cossack Squats
Lat Pulldowns
Abs/GPP:
Sandbag Carries
Offset Farmer’s Walks
This workout includes movements that not only build the squat, but work the quads, glutes, lats, and abs in multiple planes of motion. There are bilateral and unilateral movements. This variation address any imbalances and is a fairly well rounded approach to getting stronger.
Powerlifters will train like this until they are about 4-weeks out from a meet. At that time, powerlifters enter a peaking phase. This phase is not a time to address technique, build strength, or balance out the body. It is a time to prime the nervous system for lifting heavy weights and reduce fatigue leading into the meet. The peak is 3-4 weeks of lost time training. It is effective for setting personal records, but you do not get stronger during this time. This is the main difference between powerlifting training and using a powerlifting style training for general strength training.
Should You Try Powerlifting?
There is no minimum total or strength level needed to do your first meet. If you’re interested in trying it out, pick a meet and train for it. You can’t know if you enjoy something until you try it. When I did my very first meet, I had only been strength training for 8 months. I came in last in my weight class, but the friends I made and the experience I had inspired me to help other folks get stronger. Powerlifting has truly changed my life. If you’re interested in it, don’t overthink it. Just show up and lift the weight.