Weightlifting vs Powerlifting: What’s the Difference?

If you’re keen on strength sports and looking to push your physical capabilities, you’ve probably come across the terms weightlifting and powerlifting. While both sports involve lifting weights and building strength, they are quite different in their focus, techniques, and competitions. Whether you’re deciding which path to take or just want to understand what sets these disciplines apart, this guide will help break it all down.

As a strength-building personal trainer here at Strength Ambassadors, I often get asked about the difference between weightlifting vs powerlifting. Both sports demand hard work, mental focus, and proper training, but they target different types of strength and skills. Let’s explore how they compare and what to expect if you’re thinking about trying one (or both).

The core differences between weightlifting and powerlifting

The simplest way to distinguish these two sports is to look at the lifts involved and the kind of strength tested.

Olympic weightlifting

• Olympic lifting involves two competition lifts: the snatch and the clean and jerk
• Focuses on explosive power, explosive strength, and speed
• Requires the athlete to move a weight overhead from the floor in one fluid movement (snatch) or in two parts (clean and jerk)
• Recognised as an Olympic sport governed by the International Weightlifting Federation (IWF)
• Demands mobility, balance, coordination, and proper technique as much as raw strength

Powerlifting

• Powerlifting involves three competition lifts: the squat, bench press, and deadlift
• Tests maximal strength or absolute strength. The goal is to lift as much weight as possible for a single rep
• Known for slower, more controlled lifts compared to the dynamic lifts of weightlifting
• There is no single governing body, but several different federations around the globe. The biggest is the International Powerlifting Federation (IPF), which organises powerlifting at the World Games.
• Three main variations of the sport: Unequipped or Classic Powerlifting, where only supportive gear such as belts and knee sleeves are used; Equipped Powerlifting, where special stiff suits are worn; and Para Powerlifting, a paralympic sport, where a special Bench is used for para bench press.

So while both sports centre around lifting heavy weights, the style, purpose, and movement patterns are quite distinct.

Powerlifting focuses on maximum strength

Getting into powerlifting is all about building maximum strength in the squat, bench press, and deadlift. These are big compound lifts that recruit large muscle groups, especially in the lower body and upper body strength areas.

These lifts, especially the deadlift, are closer to a person’s absolute strength than the olympic lifts, due to the mechanics of the lift. The weight moves over a shorter distance with simpler leverages, so more weight can be moved.

Key features of powerlifting:

Powerlifters need more recovery between sessions. Overall the competition lifts are heavier in powerlifting than in olympic weightlifting, particularly the squat and deadlift. This is hard on the body and so powerlifters tend to train less frequently than weightlifters. Most powerlifters will train 3-4 sessions per week, whereas weightlifters may train up to 6 days per week.

Powerlifters do more volume per set and per workout. The power lifts require less speed than the olympic lifts, so powerlifters are typically able to train with higher reps than weightlifters. Aside from peaking cycles close to competition, powerlifters will often train in the 5-8 rep range, whereas weightlifters will tend to train in the 1-3 rep range for the classical lifts and their variations.

Powerlifters do more accessory exercises. Powerlifters will tend to spend more of their training time on accessory work, with the aim of building muscle and getting specific muscle groups stronger. There is more difference between the competition lifts in terms of muscle groups involved, so powerlifters need to cover more bases than weightlifters.

Powerlifting equipment is more supportive. Although both powerlifting and weightlifting use supportive equipment such as belts, knee sleeves, wrist wraps and so on, powerlifters tend to use thicker and tighter equipment. This is because they don’t have to move to the extent weightlifters do and can be more restricted.

Powerlifting competitions rank athletes based on the combined total weight lifted across the three lifts. Competitors are divided into weight classes, so athletes compete against others of similar body size.

Weightlifting focuses on speed and technique

Weightlifting is more than just brute strength. It combines power, precision, flexibility, and timing. The two lifts, snatch and clean and jerk, are technically demanding and require explosive movement to bring the bar overhead from the floor.

Important points about Olympic-style weightlifting:

• Emphasis on explosive power and speed under the bar
• Requires excellent mobility, especially in the hips, shoulders, and ankles
• Weightlifting training often involves variations of the competition lifts to strengthen specific phases, as well as gym lifts to build strength, such as squats and overhead press.
• There is more similarity between the two competition lifts in weightlifting than there is in powerlifting, in terms of the key muscles and strengths required. Therefore less time needs to be spent on accessory work, as what is good for snatch is usually also good for clean & jerk.
• Training frequency can be high, as mastering technique takes repeated practice and is done at moderate weights, meaning that recovery from training is faster.
• Supportive equipment such as belts and weightlifting shoes are used, but can’t be too restrictive as the lifter needs to be able to move freely at speed.

Like powerlifting, competitions divide athletes by weight classes. Medals are awarded for the snatch, clean and jerk, and the combined total weight lifted.

What do weightlifting and powerlifting have in common?

While weightlifting and powerlifting are different strength sports, they share some core principles that shape training and competition.

• Both use barbells and heavy weights to test maximal strength and physical capabilities.
• Proper technique is crucial in both sports for lifting as much weight as possible safely.
• Athletes compete in weight classes, ensuring fair comparison between lifters.
• Both sports involve structured training programs including accessory exercises to build strength, stability and power.
• Mental focus and discipline are key, with athletes striving to improve their lifts over time.
• Both sports benefit from supportive gear like lifting belts, knee sleeves and weightlifting shoes to aid performance and safety.
• Progressive overload and recovery are essential, whether you’re training for explosive strength in weightlifting or absolute strength in powerlifting.

Weightlifting and powerlifting also build confidence and mental toughness, teaching you how to challenge yourself, push through limits and celebrate small wins.

Technique differences: dynamic lifts vs static strength

One of the biggest contrasts is the nature of the lifts themselves.

• Weightlifting movements are highly dynamic and technical. The lifts are performed quickly and demand both explosive movement and control to stabilise the bar overhead.
• Powerlifting movements are slower and more about grinding through maximum strength lifts, especially when approaching personal bests. The power lifts, especially the squat and deadlift, are usually a much heavier load than the olympic lifts. In other words, most people can deadlift a lot more than they can clean & jerk!
• This doesn’t mean that weightlifting requires less ‘strength’. In fact, weightlifters need a lot of strength to accelerate the bar as high as it needs to go to complete the lift, especially in the legs and back.

Weightlifting involves catching the bar in a deep squat position and standing up with it, while powerlifting focuses on moving heavy weights through a controlled range, whether it’s squatting down and standing back up, lowering the bar to the chest in a bench press, or locking out at the top of a deadlift.

Equipment and supportive gear

There’s a fair bit of difference in the kit used for each sport.

Weightlifting

• Weightlifting shoes are useful, with a solid base and raised heel
• Supportive gear such as belts, knee sleeves or knee wraps and wrist wraps are commonly used, but tend to be less tight than powerlifting equivalents to allow more movement
• The competition lifts don’t require any other equipment than barbell and plates, and most training is done with just one barbell.

Powerlifting

• There is more equipment in powerlifting, as the squat and the bench press by definition require a power rack to perform (a stand on which the barbell rests before being unracked by the lifter).
• It is more common for powerlifters to also use dumbbells and machines in their accessory training, alongside barbell training. Weightlifters do use these types of kit but not nearly as frequently. 
• Supportive gear in powerlifting is tighter and larger, including lifting belts, knee wraps or sleeves.
• In Equipped Powerlifting, specialised bench shirts and squat suits are worn, which are highly supportive and also highly restrictive. They allow larger loads to be lifted.

Which is better for building muscle and strength?

Both sports will help you build muscle, gain strength, and improve athleticism. The choice depends on your goals.

• If you want to develop maximal strength in basic compound lifts, powerlifting is a great option.
• If you prefer developing explosive power, mobility, and technical skill, Olympic weightlifting will suit you better.

In truth, many lifters see value in combining elements of both powerlifting and weightlifting or using strength training from one sport to complement the other.

Training methods and programming

Each sport has its own approach when it comes to programming.

Powerlifting training

• Focus on progressive overload in the squat, bench press and deadlift
• Use of variations to strengthen weak points (e.g. pause squats, deficit deadlifts, close-grip bench)
• A structured powerlifting program may follow cycles such as: hypertrophy phase, strength phase, peaking phase
• Volume and training frequency depend on the phase and the athlete’s priorities

Weightlifting training

• Emphasis on repeated practice of the two lifts and their components
• High volume of technical drills and lift variations to perfect technique
• Use of squats, pulls, presses, and mobility work to support the main lifts
• Often higher training frequency, as technical skills need frequent practice

Competitions and federations

• Olympic weightlifting competitions follow the rules of the International Weightlifting Federation. Athletes compete in their weight classes for the best combined total weight in snatch and clean and jerk.
• Powerlifting competitions are usually under the International Powerlifting Federation or other powerlifting federations, and rank lifters on their best combined total weight lifted across the three competition lifts.

Powerlifting vs weightlifting: what’s right for you?

Ask yourself what you want from your lifting:

• Do you enjoy technical challenges and fast, explosive movement? You might want to start Olympic lifting.
• Are you motivated by hitting big numbers in the squat, bench press, and deadlift, grinding out PBs and focusing on absolute strength? Then powerlifting may be more your style.

You don’t have to choose one forever. Many lifters try both at different stages or blend elements from both sports into their strength training. Both can help you become stronger, more confident, and capable.

Key similarities and differences at a glance

Aspect	Weightlifting	Powerlifting
Lifts	Snatch, clean and jerk	Squat, bench press, deadlift
Strength type	Explosive strength, power	Maximal strength, absolute strength
Speed of lift	Fast, dynamic	Slow, controlled
Equipment	Less supportive, minimal gym equipment	More supportive, more gym equipment required
Federation	International Weightlifting Federation	International Powerlifting Federation
Movements	Overhead lifts	No overhead lifts
Goal	Lift weight overhead with speed and precision	Lift as much weight as possible in competition lifts

Looking for the best strength building classes?

Both sports celebrate strength, dedication, and progress. Whether you’re drawn to the explosive power of Olympic style weightlifting or the sheer force of strength powerlifting, what matters is finding the path that keeps you motivated and moving forward. Remember that proper form, smart programming, and consistency will help you thrive in either sport.

If you’re ready to explore Olympic weightlifting, powerlifting, or want help building a plan that combines both, our team at Strength Ambassadors is here to guide you. Get in touch and let’s get lifting.

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FAQs

What’s the main difference between weightlifting vs powerlifting?

Weightlifting focuses on explosive movements like the snatch and clean and jerk. Powerlifting focuses on maximal strength in the squat, bench press and deadlift.

Does weightlifting or powerlifting build more muscle?

Both powerlifting and weightlifting build muscle, but in different ways. Powerlifting focuses on absolute strength, while weightlifting develops explosive power and speed alongside strength.

Can you train for weightlifting and powerlifting at the same time?

It’s possible, but tricky. The training style, specific lifts and goals are different, so combining both needs careful planning to balance recovery and progress.