Powerlifting vs. Strongman Training: Understanding the Differences

Both powerlifting and strongman training are strength sports that showcase incredible feats of power, but they have distinct goals, training methods, and competition structures. Let's break down the key differences between these two challenging disciplines.

Powerlifting: Precision and Maximal Strength

Focus: Powerlifting revolves around three main lifts: the squat, bench press, and deadlift. The goal is to lift as much weight as possible for a single repetition in each of these lifts.

Training: Powerlifting training is highly specific. Athletes spend the majority of their time perfecting their technique and increasing their maximal strength in the squat, bench press, and deadlift. The training often includes:

• Low Reps, High Weight: Workouts typically involve lifting heavy weights with low repetitions to build maximal strength.
• Technique Focus: Emphasis on form and precision to ensure efficient and safe lifting.
• Periodization: Structured training cycles to peak for competitions.

Competition: In powerlifting competitions, athletes have three attempts to lift the heaviest weight they can in each of the three lifts. The total of their best lifts determines their score.

 

Strongman Training: Versatility and Functional Strength

Focus: Strongman training is more varied, involving a wide range of events that test overall strength, endurance, and functional fitness. These events often mimic real-life tasks and can include:

• Lifting: Atlas stones, log presses, and axle presses.
• Carrying: Farmer's walks, yoke carries, and Husafell stones.
• Pulling/Pushing: Truck pulls, sled drags, and tire flips.

Training: Strongman training is dynamic and varied. Athletes need to develop a broad range of strength, endurance, and technique. Key elements include:

• Event-Specific Training: Practicing the unique events that may appear in competitions.
• Functional Movements: Training that mimics real-life activities, improving overall functional strength.
• Hybrid Workouts: Combining strength, endurance, and explosive power in one session.

Competition: Strongman competitions consist of multiple events over one or two days. Athletes earn points based on their performance in each event, and the athlete with the most points at the end wins.

 

Key Differences

Goals: Powerlifting focuses on maximal strength in three specific lifts, while strongman training emphasizes overall strength, functional fitness, and versatility.

Training Approach: Powerlifting is more specialized with a focus on technique and strength in the squat, bench press, and deadlift. Strongman training is varied, incorporating a wide range of movements and events.

Competitions: Powerlifting competitions are structured around the squat, bench press, and deadlift, with scoring based on the heaviest lifts. Strongman competitions feature diverse events that test various aspects of strength, endurance, and power.

Both powerlifting and strongman training offer unique challenges and benefits. Whether you’re drawn to the precision and raw power of powerlifting or the versatility and functional strength of strongman, both disciplines will push you to your limits and beyond.