Though for a pro in either of these weightlifting subtypes the difference between the two will be clear, for many new lifters, the distinctions and nuances can be harder to understand.

That’s why the experts at Strength Ambassadors put together this guide, walking you through the exact differences between powerlifting and weightlifting with some in-depth guidance on which might be right for you. We hope it helps!

So – What is the Difference Between Powerlifting and Olympic Lifting?

The short answer is that powerlifting is based on the squat, bench press, and deadlift, whereas Olympic weightlifting is based on the Snatch and the Clean and Jerk. Both types of lifting demand a tremendous amount of overall strength. However, since they specialise in different lifts, they have many distinctions:

Olympic weightlifting generally has a higher requirement for flexibility than Powerlifting in order to execute the lifts correctly. Olympic weightlifters are some of the most flexible athletes at the Olympics, with shoulder and hip mobility being particularly important.
The Olympic lifts are more technically demanding and explosive than the power lifts. It can take several months for someone to feel reasonably comfortable with Olympic lifting technique, whereas the power lifts are easier to learn in the short term. Of course, both types of lifts have technical subtleties that can take years to master.
Olympic lifters generally train more frequently (professional athletes may train every day) than powerlifters to keep technique fresh. The loads used tend to be lighter than in the power lifts, so less recovery time is required between training sessions.
Powerlifting tends to build more chest strength (for the bench press) than Olympic lifters require, whereas Olympic lifting will put a greater emphasis on leg strength (particularly the quadriceps) than powerlifting.

So now you know the basics, let’s take a deeper look at the two and really get to know their differences.

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What is Powerlifting?

Powerlifting exercises are based around the squat, the deadlift and the bench press. These 3 multi-joint exercises are the fundamentals of strength training. By nature, these are slow lifts with a large amount of muscle mass and strength required. Powerlifting is a sport of absolute strength, but technique on the ‘big 3’ is still essential to be successful.

Powerlifting is a very specific competitive sport, which consists of three attempts to reach a maximal weight on the squat, deadlift and bench press for one repetition. The highest weight achieved from all three lifts is combined into a total and is used to determine the winner of the competition.

Powerlifting has seen a huge increase in popularity over recent years, with more competitions, federations and local meets being created. Powerlifting is a great sport to get started in if you enjoy lifting weights and want to push yourself. Who wouldn’t want the chance to see how much weight they can lift?

Powerlifting Examples

One example of a great powerlifting champion is Joy Nnamani from the UK, who has won multiple world championships at U52kg and U57kg. She is known as ‘the beltless terminator’, as she has pulled many of her winning lifts with no powerlifting belt – very rare in the competitive echelons of the sport.

Another well-known character is USA’s Ray Williams, a multiple world champion at superheavyweight. Williams is particularly known for his incredible squatting, and currently holds the world record for the heaviest raw squat at 490kg.

What is Olympic Lifting?

Olympic weightlifting is based on two lifts: the Snatch and the Clean and Jerk. It requires a high level of technicality and expertise, as well as massive amounts of strength and power to be successful in this sport.

Olympic lifting is focused on technique, with lifters being judged at each stage of the lift on how well it is executed. It’s important when you train that you learn technique correctly and go back to basics before moving on to more complex combinations.

When used effectively, the Olympic lifts provide a new dimension to strength training. As the Snatch and the Clean and Jerk both produce high levels of power, it makes olympic lifting a great tool for focusing on explosive strength.

The Snatch and the Clean and Jerk are technically very challenging movements that involve a huge amount of total body coordination. Both lifts require strength, speed, power and mobility, all of which are developed through extensive training in the gym.

Olympic Lifting Examples

Lasha Talakhadze, multiple times world and olympic champion at superheavyweight, is now widely considered the greatest weightlifter of all time. He has surpassed the heaviest weights ever recorded in both the snatch and the clean & jerk. At the time of writing, he is still enjoying a golden period in his career, and may break many more records before he retires.

Olympic weightlifting is developing strongly in the UK, especially on the women’s side. At the Tokyo 2020 Olympics, Team GB’s Emily Campbell became the first British woman to win an olympic medal in the sport, bringing home the silver medal in the superheavyweight class. Only a few years into her career at the time of writing, Campbell has an exciting future in the sport on the world stage.

Related Reading: How To Learn Olympic Lifting (For Beginners)

Key Differences Between Powerlifting and Olympic Lifting

Overall Goal

The overall goal of Powerlifting is to increase absolute strength by moving the heaviest weight possible, whereas the overall goal of Olympic lifting is to increase explosive power by moving heavy weights as fast as possible. This doesn’t mean that Powerlifters can’t have great coordination or be explosive, but Olympic lifting will give you a better opportunity to increase these qualities. Likewise, Olympic lifting will make you stronger, even though heavier weights are lifted in Powerlifting.

Number of Lifts

As we have mentioned throughout this article, one of the main differences between these two lifting styles is the number of lifts they are centred around. Powerlifting consists of three main lifts — the squat, the deadlift and the bench press. Olympic lifting consists of two main lifts — the Snatch and the Clean and Jerk.

The clean and jerk is a two-part lift where first the lifter moves the bar to the shoulders (the clean), then jumps explosively under the bar and uses the momentum generated to push the bar overhead (the jerk). The snatch on the other hand is a one-part lift where the lifter must move the barbell from the floor to a locked-out position overhead in a single movement.

Training Time

An average training day for a competitive powerlifter could consist of 2-3 hours which can include working on technique, working on the big 3 lifts and doing accessory lifts. Olympic lifters require less time per session (more like 1-2 hours), but more sessions per week (usually 5 or more). Elite olympic lifters will sometimes train twice a day, focussing on different physical qualities in each session, e.g. a strength session and a technique session.

Speed of Movement

Because powerlifting is focused on the weight of the lifts, the goal is to lift as much weight as possible regardless of how fast it is lifted. Olympic lifts are done at a much faster speed, which requires greater attention to technique and execution.

Technique

Powerlifting requires you to play to your strengths and typically strong lifters with good muscle potential clean up in this sport. Olympic lifting requires technique and attention to small details such as hand placement and foot movement. You can’t always rely on brute force with Olympic lifts if you want the lift to be efficient and successful; it’s about athleticism as well as pure power.

Equipment

Olympic bars are more flexible, whereas Powerlifting bars are stiffer. This flexible bar allows Olympic lifters to do more complex movements such as the Clean and Jerk without the weight snapping the bar in half or being very hard to control.

Powerlifting bars don’t have as much flexibility, as their purpose is just to hold up a lot of weight while you perform heavy Squats, Bench Presses and Deadlifts. This isn’t to say you can’t ever do Olympic lifts on a Powerlifting bar, or that you can’t deadlift or bench press on an Olympic bar, but you should be aware of the uses and limitations of each bar.

Olympic lifters use rubber bumper plates rather than metal plates, as they regularly drop the bar from an overhead position. The bumper plates cushion the impact when dropped, saving equipment from wear and tear.

Powerlifting Vs Olympic Lifting: Which is Right For Me?

Deciding between powerlifting and Olympic lifting depends on your personal fitness goals, training preferences, and long-term aspirations in strength training. Both disciplines offer incredible benefits, but they emphasise different aspects of physical performance.

If you’re looking to build maximal strength and enjoy lifting heavy weights with a controlled, methodical approach, powerlifting might be the right choice for you. Powerlifting focuses on three main lifts – the squat, bench press, and deadlift – which are designed to develop pure strength. Training in powerlifting exercises tends to be slower-paced, with heavier loads and fewer repetitions, allowing you to progressively build strength over time.

On the other hand, if you prefer explosive movements, technical precision, and full-body coordination, Olympic lifting could be your ideal fit. As an Olympic sport, weightlifting revolves around the snatch and the clean and jerk, requiring speed, power, and mobility. Olympic lifting demands a high level of technique and flexibility, making it a great choice for those who enjoy skill-based training and dynamic movements.

Both powerlifting and Olympic lifting can improve overall strength and athleticism, and many lifters choose to incorporate elements of both into their training routines. Ultimately, the best choice comes down to your fitness goals – whether you aim to lift the heaviest weights possible or develop explosive power and agility.

Looking For Powerlifting or Olympic Lifting Classes in London?

At Strength Ambassadors, we offer expert strength training classes in both Powerlifting and Olympic Weightlifting. Our instructors not only have a wealth of knowledge and experience to share, but they also have the passion and drive that makes them excellent coaches.

We welcome everyone, regardless of age, experience, or fitness level, and have a range of classes tailored to suit different needs.

If you’re looking for a new form of exercise, want to discover something completely different, or just want an opportunity to try out one of these sports in a safe and encouraging environment, then please get in touch or book a class today!

Powerlifting vs Olympic Lifting FAQs

What is the main difference between Olympic lifting vs powerlifting?

The key difference between Olympic lifting and powerlifting lies in their focus and techniques. Olympic weightlifting consists of two explosive lifts – the snatch and the clean and jerk – requiring speed, power, and mobility. Powerlifting, on the other hand, focuses on three maximal strength lifts – the squat, bench press, and deadlift – performed with controlled movements and heavier loads.

Which strength sport is better for beginners?

Both Olympic lifting and powerlifting can be suitable for beginners, depending on personal goals. Powerlifting may be easier to start with since the movements are simpler and focus on raw strength. Olympic weightlifting requires more technical skill and mobility, making it ideal for those interested in explosive power and athletic performance.

Can I combine Olympic weightlifting vs powerlifting in my lifting workouts?

Yes! Many athletes integrate both Olympic lifting and powerlifting into their training to maximise strength and power. A well-balanced program can include powerlifting movements for building raw strength and Olympic lifts for enhancing speed and explosiveness. Strength Ambassadors can help you develop a tailored training plan to suit your goals.

What is the Difference Between Powerlifting and Olympic Lifting?