Powerlifting: The Pros and Cons of this Strength Sport

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 clear picture of whether powerlifting is right 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 orientation

Powerlifting is a popular form of strength sport that focuses on lifting maximum 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 understanding of 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:

1. 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.

1. Mental Performance and Self-Confidence:

Powerlifting requires strong mental focus and perseverance. Setting goals, overcoming challenges, and seeing progress in strength and performance can boost your self-confidence. 

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 50/50, that's scary and exciting at the same time. If you manage it, DOPAMINE TO THE MAX. 

1. 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 encouragement for new PRs. During training and competitions, you can count on encouragement and advice from fellow powerlifters and anyone who comes to watch a meet. 

It's not a 'solo' sport but truly a family that cheers each other on to 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.

1. Building Functional Strength:

In addition to 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. 

1. 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:

1. 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 puts a lot of strain on 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 injury. 

It is also important to take enough rest and recovery time to allow your body to recover from the intense 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 it's 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, but in powerlifting, this is sometimes even more important than if you train "recreationally." It requires 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 during heavy lifting. 

Of course, these accessories are not "necessary" in the sense that they are essential, but they will definitely help you. 

This can of course be a cost factor and is something you need to consider. We at Thor Athletics are known for our high quality and excellent value for money. Check out our products here: Thor Athletics lifting straps, wrist wraps, powerlifting belts and knee sleeves. These accessories are designed to support you maximally during your powerlifting journey.

4. Competition pressure and performance focus:

While some people thrive in a competitive environment and enjoy working in it, 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 focus 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/Powerlifting should enrich my life, not control it.

Conclusion:

Powerlifting offers benefits such as building maximum strength, increasing mental confidence and self-esteem, and finding support in both online and offline communities where you can also form close friendships. However, it is important to be aware of the possible downsides, such as the risk of injury, time investment, specific equipment, and competition pressure. 

With the right approach, guidance, and precautions, the benefits of powerlifting can be maximized while minimizing the drawbacks. 

The use of high-quality accessories like those from Thor Athletics, such as the lifting straps, wrist wraps, powerlifting 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 and enjoyed reading this blog, I look forward to speaking with you another time!

Greetings,

Martijn