Powerlifting vs. Weightlifting: Key Differences

Both strength sports require power and skill, but they differ in many ways.

When fitness enthusiasts think of “strength sports,” the two that likely come to mind first are powerlifting and Olympic weightlifting. To non-fitness minded people or beginners, they may believe the two terms are interchangeable or refer to the same sport.

The two sports have a lot in common and are very challenging for athletes to excel in, they are not the same. You compete in different lifts, have to train differently, and just because you are good at one does not guarantee you will do well in both. We will break down the key differences between the two sports and share how you can train for each if you have competition aspirations.

What is Powerlifting?

The sport of powerlifting focuses on three lifts that many fitness enthusiasts are aware of - the squat, bench press, and deadlift, also known as “the big three.” All three lifts will challenge the body to an extent, but they have their own focal points. 

The squat emphasizes the lower body. The bench press will target the push muscles (chest, shoulders, and triceps). The final lift, the deadlift works the entire posterior chain and pulling muscles. Some organizations also include the strict curl for biceps as a separate event, but the main three are what is scored.

While powerlifters are definitely lifting weights, the term “weightlifter” is not usually applied to these athletes. That is why they separate themselves from the other sport.

What is Olympic Weightlifting?

Olympic lifting, or what is usually considered “weightlifting,” call for athletes to complete two lifts instead of three.

The clean and jerk calls for the athlete to lift the barbell from the floor to the shoulders, then they must press the weight overhead to a lockout position.

The snatch requires the barbell to be lifted from the floor overhead in one swift motion, typically in a squat position. The athlete must then stand tall with the weight in order to complete the lift. 

What do The Contests Have in Common?

The common ground between the two sports is obvious. They are both contested on a platform, and they require the use of a barbell and weight plates. The objective is to display maximal strength and lift the most weight on the contested lifts. They are judged based on the quality of the attempt. Both athletic competitions also have three judges - one in the middle and two on the sides.

Categories are broken up into weight classes. Both sports allow contestants three attempts for each lift. They can go up on weight, even if they miss a lift, but they can’t go down after they have made an attempt. 

Athletes can only move on to the next lift if they have at least one good attempt on the previous lift. For example, if an Olympic lifter does not score a clean and jerk, they are eliminated and can’t move on to the snatch. The same rule applies in powerlifting. The athlete with the best total in comparison with their bodyweight in that division is deemed the winner.

Key Competition Differences

In powerlifting, the squat and bench press require the use of other equipment, including the squat rack and bench. Olympic lifting does not require extra equipment. Each sport also uses different types of barbells. Powerlifting bars are more rigid to support more weight while Olympic lifting barbells have more whip or give.

Also, as the name implies, Olympic lifting is an Olympic sport, whereas powerlifting is not contested at the Olympics. Paralifting, which only focuses on the bench press, is a part of the Paralympic Games, however. Powerlifting federations do have various world championships. The International Powerlifting Federation (IPF) is highly recognized as the top organization in the world and hold world championship meets every year. 

Olympic lifters are allowed to wear a belt, knee sleeves, and wrist wraps along with their singlet when they perform the snatch and the clean. Powerlifters are also allowed to wear these accessories, and they have been shown to help minimize injury risk. (1) Some organizations also allow the use of specialized equipment such as a bench press shirt and squat suit to help increase the loads they work with.

Another key difference between the two sports is spotters. An Olympic lifter will be on the platform alone when they are lifting. Powerlifters have spotters ready to help if they were to be stuck on a squat or bench press attempt. There is even a spotter behind a powerlifter during the deadlift portion of the meet.

Last but not least is the execution of the lifts themselves. Powerlifting usually requires more power with controlled lifts while the Olympic lifts are best performed explosively. There is more technical precision to Olympic lifting as well.

Common Aspects of Training

There are similarities in training for both sports as well. The entire body must be strong in order to excel at each sport, and having strong fast twitch muscle fibers will serve you very well. They will also both help improve coordination and confidence. If you can be disciplined and consistent, you will see improved overall health benefits as well. 

To excel at the contested lifts, athletes train by performing them with lighter weights for explosiveness and speed as well as heavy weights to improve power and force. They also use other lifts, known as accessory exercises, to help them improve at certain points of the lift or to build muscle size and strength to handle greater loads. 

When it comes to overall health benefits, research showed that both sports can help with bone mineral density, but Olympic lifting had the edge in this regard. (2)

Training for Powerlifting

A powerlifting training program for a beginner may look considerably different than that of a seasoned competitor. Beginners could focus on simply mastering the movement patterns and try to build foundational strength for their first meet. 

More established lifters are focusing more on adding a few pounds to each lift to increase their totals and working on sticking points that may hinder their attempts. Examples include the midpoint of a deadlift or the lockout of a bench press. They will also try to peak for their meet by using periodization and progressive overload during their training cycle on some training days. Other days they will use lighter weights to maximize speed.

If a beginner were to train for their first meet, then they could have four training days in a week. One for each lift (squat, bench, and deadlift) along with accessories for each movement, then a fourth day to simulate a meet so they understand how their energy will be affected during that competition with all three lifts and nine attempts. A sample 4-week powerlifting training program for a beginner could like the one below where the lifter may train every other day, alternating a day of rest between each session. Rest for 3 minutes between sets and increase weight gradually each week where percentages are used.

Day 1 - Squat Focus

Squat - 5 sets of 3 reps at 70-85% of one rep max (1RM)

Front Squat - 3 sets of 5 reps with 60% of Squat 1RM

Walking Lunge - 3 sets of 6-8 reps per leg

Stiff-Legged Deadlift - 3 sets of 6-8 reps

Lying Leg Raise - 3 sets of 8-10 reps

Plank Holds - 3 sets of 30-60 seconds

Day 2 - Bench Press Focus

Bench Press - 5 sets of 3 reps at 70-85% of 1RM

Close Grip Bench Press - 3 sets of 5 reps at 60% of Bench 1RM

High Incline Dumbbell Press - 3 sets of 6-8 reps

Barbell Row - 3 sets of 6-8 reps (brief pause at top)

Triceps Pushdown - 3 sets of 10 reps

Day 3 - Deadlift Focus

Deadlift - 5 sets of 3 reps with 70-85% of 1RM

Pause Deadlift - 3 sets of 5 reps with 60% of 1RM

Good Morning - 3 sets of 6-8 reps

Hip Thrust - 3 sets of 6-8 reps

Leg Curl - 3 sets of 10 reps

Day 4 - Mock Meet Training

Squat - 3 singles with 70-90% of 1RM

Bench Press - 3 singles with 70-90% of 1RM

Deadlift - 3 singles with 70-90% of 1RM

Lateral Raise - 3 sets of 8-10 reps

Barbell Curl - 3 sets of 8-10 reps

Plank - 3 sets of 30-60 seconds each

Training for Olympic Lifting

Preparing for an Olympic lifting competition is different because of how complex the two lifts are. A newcomer to this sport may spend the majority of their training simply honing their form so they can build confidence and complete the lifts to achieve a score. 

Athletes that have competitive experience will train similar to powerlifters, meaning they will still work on the main lift but add more accessories to strengthen weak points and fine tune their execution during the event. They will also use more weight as the meet gets closer, but they will not be as concerned about speed work as a powerlifter may be.

Like powerlifters, Olympic lifters will usually train anywhere from three to five days a week, depending on their experience and how their bodies respond to training. For beginners, one day may focus on the clean and jerk, while another is dedicated to the snatch. A third training day may be competition practice, and the final day could be for other lifts to help improve power and target weaker muscle groups. The four-day program below reflects a two day on, one day off, two day on, two day off schedule. Percentages would gradually increase each week. Rest for three minutes between all sets.

Day 1 - Snatch Focus

Snatch - 5 sets of 2 reps with 65-80% of 1RM

Hang Snatch - 3 sets of 3 reps with 50-60% of 1RM

Snatch Pulls - 3 sets of 3 reps

Barbell Pause Squat - 3 sets of 5 reps

Side Plank - 3 sets of 30 seconds each side

Day 2 - Clean and Jerk Focus

Clean and Jerk - 5 sets of 2 reps with 65-80% of 1RM

Front Squat - 3 sets of 3 reps

Barbell Cleans - 3 sets of 5 reps

Push Press - 3 sets of 5 reps

Plank - 3 sets of 60 seconds

Day 3 - Power Movements and Overhead Emphasis

Power Clean and Jerk - 5 sets of 2 with 60-70% of 1RM

Power Snatch - 5 sets of 2 with 60-70% of 1RM

Overhead Squat - 3 sets of 5 reps

Full Lateral Raise (Around the World) - 3 sets of 5 reps

Hip and Mobility Work

Day 4 - Competition Practice

Clean and Jerk - 4 sets of 1 with 60-90% of 1RM

Snatch - 4 sets of 1 with 60-90% of 1RM

Rack Jerk - 3 sets of 2 reps (light)

Front Pause Squat - 3 sets of 2 reps (light)

Stretching

Nutrition and Supplementation Support

Another common trait between powerlifters and Olympic weightlifters is the importance of nutrition and supplementation and their impact on performance and recovery. How they eat directly impacts how they train, and both sports require high amounts of protein daily to preserve muscle mass while trying to make weight for their meets and maintain or increase strength. Quality carbohydrates and fats certainly matter as well.

Hydration matters as well, which is why water and electrolytes are also highly recommended. When it comes to the training sessions themselves, a preworkout formula and recovery supplements such as creatine and HMB are great allies to have during a prep for a contest. 

Fortunately, Transparent Labs has all of those bases covered. Our products provide all the quality ingredients that athletes need without any of the filler that they don’t. Lifters should have training partners in the weight room. Transparent Labs can be the supplement partner for before and after the last reps are done.

FAQ

Can you do both at the same time?

It would be difficult for an athlete to thrive in both sports while training for them simultaneously because of the stress that comes with the training, but it is not impossible for a lifter to see success on both platforms with the right training cycles and programming. One example would be Shane Hammon, who totaled over 2,400 pounds on the platform and also competed in the 2000 and 2004 Olympics for the United States in Olympic lifting.  

Pro wrestling legend Mark Henry, who also excelled in strongman as the first Arnold Strongman Classic champion, also competed in both strength sports. His best raw total in powerlifting was over 2,300 pounds, and he was a Pan-Am Games medalist as well as a 1992 and 1996 Olympian in Olympic lifting.

Which sport is harder to train for?

That answer depends on the lifter, but there are distinct differences between the two sports. Powerlifting has three lifts, but they require more power and less technical precision than Olympic lifting. More equipment is required for powerlifting than Olympic lifting because you need a squat rack and a bench for powerlifting.

Olympic lifting, or weightlifting, only features two lifts, but thriving in those require technical precision and are more complicated movements. Even a minor error can result in a missed attempt. If you have a barbell, plates, and space, you can train the clean and jerk as well as the snatch.

Which will help me build more muscle?

This is also based on the individual. Many lifters start powerlifting to build muscle as well as strength. Weightlifting may not help build as much muscle mass, but you can still see some increase in size as well as improvement in athleticism, coordination, and mobility as well as with vertical jumping and enhanced joint stability (3). This is why many athletes in other sports like football train with these lifts as part of their weight training programming.

References 

1. Safety of powerlifting: A literature review. E. Dudagoitia a, A. García-de-Alcaraz b c, L.L. Andersen d

2. Bone Mineral Density Differences Across Female Olympic Lifters, Power Lifters, and Soccer Players. Jeon, Woohyoung; Harrison, John Michael; Stanforth, Philip R.; Griffin, Lisa

3. Olympic weightlifting training causes different knee muscle-coactivation adaptations compared with traditional weight training. Fotini Arabatzi 1, Eleftherios Kellis