We have already talked about powerlifting and what it actually is (you can read it here) but in this blog we will go deeper into the pros and cons of powerlifting so that you have a good idea whether powerlifting is for you.
We will discuss the following topics:
Benefits:
- Building maximum strength
- Mental performance and self-confidence
- Community
- Building functional strength
- Strengthening bones and joints
Disadvantages:
- Higher risk of injuries
- Time and dedication
- Specific equipment (costs)
- Competition pressure and performance focus
Powerlifting is a popular form of strength sport focused on lifting maximal weights (for 1 repetition) in three specific exercises: the squat, bench press, and deadlift.
It is a challenging and intense sport that requires both physical strength and mental determination. In this blog, we will explore the pros and cons of powerlifting so you get a good insight into what this sport has to offer and whether it might be something for you.
You're probably already thinking about starting powerlifting and smashing maximal weights through the roof with the desire to set fierce PRs, so LET'S GO!
Benefits of powerlifting:
- Building Maximal Strength:
Powerlifting is an excellent way to build maximal strength. By training regularly and focusing on the three main lifts (of course also accessory exercises like Romanian Deadlift, Leg Press, Hack Squats, Close Grip Bench Press, etc.), you develop strength throughout your entire body! These compound exercises activate multiple muscle groups simultaneously, making you stronger all over. (For the blog about the most important accessory exercises to get stronger in the SBD, click here)
Strong muscles are not only functional in daily life but can also prevent injuries and improve your overall physical performance. WHO DOESN'T WANT THAT?! Exactly.
- Mental Performance and Confidence:
Powerlifting requires strong mental focus and perseverance. Setting goals, overcoming challenges, and seeing progress in strength and performance can give your confidence a boost.
Why?
For the 'powerlifters' among us or people who regularly do a 1RM (one rep max) or something close to it, you know the feeling when you think;
Hmm, either this weight crushes me completely or I smash that thing through the roof. It's 50
- Community:
The powerlifting community is generally very close-knit and supportive; you can expect support from others both on social media when filming and sharing your 'powerlifting journey' and also in the gym.
Powerlifters seek each other out and shout each other on to new PRs. During training and competitions, you can count on encouragement and advice from fellow powerlifters but also from everyone who comes to watch a meet.
It's not a 'solo' sport but truly a family that cheers each other on to new PRs! Having a community can motivate you to reach your goals and can also lead to new friendships. You can share experiences and knowledge, and inspire each other to grow and improve.
- Building Functional Strength:
Besides building total body strength, powerlifting also has benefits for functional strength. The movements you train in powerlifting, such as squats and deadlifts, mimic functional movements you encounter in daily life, like lifting, bending, and standing up.
By strengthening these functional movements, you can improve your overall physical performance and make your daily activities easier.
And let's be honest, it's just badass when you lift that heavy washing machine out of neighbor Anja's bathroom without needing three construction workers.
- Strengthening Bones and Joints:
Lifting heavy weights during powerlifting can contribute to strengthening bones and joints. When lifting heavy loads, bones and joints are stimulated to adapt and become stronger.
This can be especially beneficial for older adults, as it can help maintain bone density and reduce the risk of osteoporosis and osteoarthritis.
Sounds like a super nice advantage, right? So call your mom today to smash a really intense SBD session together, and tag us if you do. We think that's awesome!
(Potential) Disadvantages of powerlifting:
- More risk of injuries:
Lifting heavy weights obviously also carries a risk of injury, let's be honest. A 15RM dumbbell press is 'generally' less injury-prone than a 1RM bench press.
Powerlifting demands a lot from your joints, tendons, and muscles, and improper technique or overloading can lead to injuries. It is vital to learn the correct form and technique and to manage weight progression wisely to minimize the risk of injuries.
It is also important to take enough rest and recovery time to allow your body to recover from the intensive training. For proper form and technique, you can always film your sets and possibly share them on social media or send them to your coach for feedback.
2. Time and dedication:
Powerlifting requires a significant amount of time and dedication to achieve results.
If I may speak from experience, when I was in contest prep for a powerlifting competition, my training sessions sometimes lasted 2 to 2.5 hours.
Of course, it's great if you have the time and energy for it, but definitely something to keep in mind. 3x10 on your lat pulldown takes 10 minutes, but 3x3 on squats can take you a solid 30 minutes, for example (including warm-up).
Additionally, it is important to carefully plan your nutrition and recovery to optimize your performance. I assume that if you are reading this, you are already working on that, although with powerlifting this is sometimes even more important than when you train 'recreationally'. It takes discipline and consistency to maintain your training routine and keep pursuing your goals.
3. Specific equipment:
In powerlifting, specific equipment is often used, such as lifting straps, wrist wraps, powerlifting belts, and knee sleeves.
These accessories can help improve performance and provide support when lifting heavy weights.
Of course, these accessories are not 'necessary' in the sense that they are essential, but they will certainly help you.
This can of course be a cost factor and is something you need to take into account. We at Thor Athletics are known for our high quality and excellent value for money.
4. Competition pressure and performance orientation:
Although some people thrive in a competitive environment and working hard, the pressure of participating in powerlifting competitions can be stressful for others. You often only find out how it works for you by trying it once.
The pursuit of ever higher weights and better performances can lead to performance orientation and stress. (Of course, this is very personal, only you know yourself best).
It is important to find a healthy balance between competition and enjoyment in the sport. Setting realistic goals and enjoying the process of improvement are essential to sustain the sport in the long term.
Fun is sometimes forgotten in some sports, including powerlifting, which is a hugely important aspect if you ask me. I always say; Fitness
Conclusion:
Powerlifting offers benefits such as building maximum strength, increasing mental confidence and self-esteem, and finding support in both an online and offline community where you can also form close friendships. However, it is important to be aware of the possible downsides, such as the risk of injuries, the time investment, the specific equipment, and the pressure of competition.
With the right approach, guidance, and precautions, the benefits of powerlifting can be maximized while minimizing the drawbacks.
The use of high-quality accessories such as those from Thor Athletics, like the lifting straps, wrist wraps, powerlift belts and knee sleeves, can contribute to a safer and more effective training.
Powerlifting is a challenging but rewarding sport for many.
Hope you learned something again and enjoyed reading this blog, I look forward to speaking with you another time!
Greetings,
Martijn
