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Powerlifting and weightlifting, if you are not a professional fitness person or an experienced fitness enthusiast, you may be very clear about the difference, because the people who carry out these training are always with "iron" every day.

Today, I will give you popular science and see what kind of strength training is best for you who want to keep fit. Find out the differences and benefits of powerlifting and weightlifting.

These training are all resistance training, but one of its incredible features is that it has so many different training methods. There are hundreds of ways to gain weight. You may also have heard of different types of strength training, but the main differences between powerlifting and weightlifting are many.

Weightlifting, powerlifting provide their own very unique methods for strength training, all of which can help you develop strength and physical function in different ways. One aspect that makes these forms of training different is that they are both competitive sports and there are numerous competitions at the same time.

To learn more, please read on.

What is Olympic weightlifting?

Although you can call any weight-based strength training called weightlifting, competitive weightlifting (ie Olympic weightlifting) is a sport that focuses on two dynamic barbell lifting: snatch and clean and jerk.


Olympic weightlifting ifast

Weightlifting competition

Weightlifting is a test of your ability to snatch and clean and jerk. Similar to powerlifting, these movements are done with a weight-bearing barbell, and the contestant lifts the barbell three times at a time. The highest weight lifted in each sport adds up to the total score, and the athlete with the highest score wins. Participants are classified according to their age, weight, and gender.


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Weight training

If you have watched the Olympic Games, it may seem that a sport with only two movements may sound simple, but the standards for these movements are very technical. Both actions require you to lift a heavy barbell above your head. To achieve this goal, the training program mainly focuses on fixed movements and techniques, while also developing explosive power and speed.

He explained that compared with powerlifting, training sessions are not as heavy, but more frequent, five to six days a week.

When you compare Olympic weightlifting and powerlifting, Olympic weightlifting is more inclined to aerobic training than powerlifting, which means that the intensity is lower, but your heart rate can be maintained for a long time. This kind of training is necessary because the Olympic weightlifting competition is faster. Typical training includes five rounds of 800-meter running, 15 kettlebell swings, and 10 deadlifts that focus on metabolic regulation.


The benefits of weightlifting

One of the main benefits of Olympic weightlifting is that it helps to develop explosive power. Compared with other types of strength training, it can also stimulate more muscles, which is very good for weight loss.

If you use a barbell to do heavy basic weightlifting, you will put more pressure on your body, so after you exercise, your body will immediately repair the tiny muscle fiber tears, that is, micro-tears. The more your muscles are broken down, the more difficult it is for your body to recover, and when it recovers, new lean muscles will be produced. These lean muscles help burn fat.


Start weightlifting

Olympic weightlifting requires the platform and safety board to complete the action correctly and safely. It also needs enough space to put down the barbell, so it may not be available in all gyms. IFAST provides Olympic weight bumper plates,7 foot olympic weight bar and other strength training equipments for you.


What is powerlifting?

Powerlifting is a competitive sport with three main competition events: bench press, squat and deadlift.


Powerlifting IFAST

Powerlifting competition

Powerlifting contestants compete in bench press, squat, and deadlift. There is a barbell on each shelf with a barbell plate on it. In the powerlifting competition, contestants try three times on the maximum weight of each weightlifting (that is, your single maximum weight of 1RM). The weight of each of your highest successful completion is added to your total score. Participants are usually divided into different categories according to gender, age and weight class.


Powerlifting training

Because strength enhancement is to help increase your single maximum strength, strength enhancement training is to develop the maximum muscle strength. Powerlifters usually only perform a few repetitions to maximize their strength potential.

People who practice powerlifting may train three days a week, focusing on one basic movement each day.

A type of training usually includes key basic exercises for these movements, or some similar movements, such as squats (you do a barbell squat, but you squat on a box). Although the main competition weight will be very heavy and requires the most concentration, training will also include the use of lighter weights to target some weak links. For example, a typical squat-based training may include: warm-up with hip pushes, followed by squats (about 4-5 sets of 6 reps), deadlifts, split squats, leg curls, and lifts. Legs, stand up and wait with Superman.

Compared with other types of strength training, powerlifting training usually has a longer rest period between groups to fully recover between the two groups. If your goal is to lift the most weight, you need two to five minutes of rest to have enough weight for another set.


IFAST powerlifting


The benefits of powerlifting

Gaining strength, increasing muscle mass, and increasing bone density are the biggest benefits of powerlifting (and weightlifting in general), so if you are aspiring to be a "giant", this is your style. Powerlifting can motivate many people because it makes you pay attention to the results, such as the weight of your weightlifting, not just beauty or weight loss.

If you are a runner, powerlifting can also help your training to a great extent. Powerlifting training can increase your strength. When your feet are on the ground, you can have more strength. Your biceps femoris can give you more motivation to run.


Start practicing powerlifting

If your gym has a bench press and squat rack, plus barbells and enough barbell plates, you have everything you need to start powerlifting. You can find a partner or coach to assist you when doing powerlifting exercises, especially when doing bench presses and squats. The first job of this person is to help you adjust the weight to a suitable position, and their second step is to follow the movement of your barbell to ensure that the barbell safely returns to the shelf.

Communication is the key. A good partner (or coach) will ask some questions, such as do you need some assistance when you start training? When do you need to start assisting you?

One of the best things you can do in powerlifting is to find a training partner or coach, someone who can support you. This will make a big difference. The coach can ensure correct movements and prevent injuries, and Help you determine when to gradually increase the load.


Which strength training is best for you?

Powerlifting and weightlifting are all advanced forms of strength training, so if you are just starting, or have any physical limitations or chronic diseases, you'd better start with more basic strength training methods. Once you get used to light to medium weights, you can try more difficult ways. (Know that you are not limited to these three types of training. Hercules training and Crossfit training are also other options for strength-based training.)


strength training ifast


All these different pieces of training can help you develop strength and strengthen body functions, and affect your body composition by increasing muscle mass, but unless you want to participate in a certain type of competition, a combination of all training methods may be your best s choice.

An integrated fitness method is to combine multiple forms of exercise into a progressive system. This means combining powerlifting, weightlifting, and other forms of exercise, such as stretching, aerobics, and core exercises. In the end, no matter which method you like best, you will stick to it, so you can explore all the training methods and find the style that suits you.

You can also visit our IFAST blog for more workout and fitness tips.

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