Powerlifting vs Bodybuilding: Head-to-Head Comparison

Both bodybuilding and powerlifting are similar sports that fall under the umbrella of resistance training. Newbies within the fitness community often use the two terms interchangeably.

However, there are some stark distinctions that separate a powerlifter from a bodybuilder. Both of them rely heavily on weight-based training. But the end results and goals are entirely different.

In this article, we will draw a comprehensive, science-based comparison to understand the major difference between bodybuilding and powerlifting.

Without further ado, let’s dive straight into it!

Key Takeaways

Bodybuilding focuses on aesthetics, hypertrophy, and muscle symmetry. In turn, powerlifting is more concerned with maximal strength gains in exercises like squats, bench presses, and deadlifts.
In powerlifting, exercises are generally performed at near maximum effort with a low repetition range to improve one’s 1RM capabilities ^[1].
In bodybuilding, exercises are generally performed using moderate weights at a medium repetition range (around 8-12 reps) to build more muscle mass ^[2].
Powerlifting mainly focuses on the three main compound lifts – squats, deadlifts, and bench presses. Accessory exercises are performed to improve performance, but not as frequently ^[3].
Bodybuilding focuses on training all large and small muscle groups. It provides a balance between isolation exercises and compound movements to build muscle definition consistently ^[4].

What is Powerlifting?

Powerlifting is a strength-based sport that focuses on the three main lifts – squats, bench presses, and deadlifts. The aim of powerlifters is to lift as much weight as possible while performing these exercises.

In professional competitions, a powerlifter’s performance is determined by the pass-fail score assigned by a panel of three judges. However, fitness enthusiasts don’t necessarily have to compete in the sport professionally if they are interested in the powerlifting training only.

Apart from strength gains, this training method also focuses on perfecting the lifting technique to gradually improve an individual’s 1RM ^[5].

Benefits of Powerlifting

Powerlifting, as a sport and as a style of resistance training, comes with many functional benefits:

Improved Bone and Tissue Growth

Powerlifting involves using heavy weights for training. And according to research, a low-rep and high-intensity training module can improve bone and connective-tissue density.

The study also states that powerlifting training styles can provide the optimal stimulus for bone and tissue growth maximization ^[6].

Functional Strength Gains

Squats, deadlifts, and bench presses improve our functional strength. They help us become better at daily activities that involve movements like pushing, pressing, hinging, and squatting ^[7].

Therefore, powerlifting is better for making you functionally stronger.

Muscular Strength Gains

Powerlifting isn’t just about beating the other guy at lifting. It’s about becoming the strongest version of yourself.

The goal of constantly improving one’s 1-Rep Maximum performance at squats, deadlifts, and bench presses allows people to gain a significant amount of muscular strength.

In addition, the inclusion of deadlifts also builds core stability and strength.

Drawbacks of Powerlifting

As in the case of any type of resistance training, there are some drawbacks or limitations to powerlifting as well.

In this section, we’ll talk about some of them:

Powerlifting is Taxing

Powerlifting can be extremely challenging, both as a type of sport and as a training style. While this is not exactly a downside, it can be a limitation for people who want to integrate different training methods to yield maximum results.

In powerlifting, you will have to prioritize your training sessions in a very strict manner for efficient results and recovery ^[8].

Greater Injury Risks

Powerlifting is all about lifting heavy weights while performing three of the most difficult compound movements in strength training.

This can be very fatiguing for your body and increase the risk of injury. The threat becomes even more prominent when you are training at near-maximum effort for prolonged periods, which is common in the case of powerlifting ^[9].

Lack of Focus on Cardio

For any fitness program to be considered complete, well-rounded, and holistic, the inclusion of aerobic exercises is extremely important. That is why all resistance training modules end with at least some amount of cardio.

However, powerlifters often don’t include cardio training as it may slow down the growth rate of an individual’s maximum strength gains ^[10].

What is Bodybuilding?

Bodybuilding is a competitive sport and a training style that focuses on building an aesthetic physique, increasing muscle size, and improving muscle symmetry.

On competition days, bodybuilders are judged based on these attributes as well as some other details like posing techniques ^[11].

Apart from training and exercising based on a specific program, bodybuilding is very focused on nutrition. Specific techniques like high protein intake, macro tracking, supplementation, and calorie tracking are used to prioritize muscle gain and burn fat ^[12].

Benefits of Bodybuilding

There are many advantages of following a bodybuilding-oriented training style:

Bodybuilding Maximizes Muscular Gains

The bodybuilding routine is the most optimal path to improving muscle gains. The exercise program can be structured in multiple ways, depending on your current fitness level and overall goals.

The variations in exercises and movements, therefore, provide the best way to build more muscle ^[13]. This is further proven by the fact that bodybuilding consists of both compound and isolation movements to prevent muscular imbalances.

Promotes Healthy Nutrition

Nutrition forms a large part of any fitness program. However, it is one of the core components of bodybuilding.

Taking care of your diet and overall intake is as important for bodybuilding professionals as lifting weights at the gym. The sport requires you to count your calories, track macronutrient intake, and get plenty of protein to stay in top-notch condition.

Includes Cardio Training

As we mentioned before, most powerlifters exclude aerobic exercises to devote the entirety of their power to lifting heavy weights.

However, this is not the case with bodybuilding.

In fact, bodybuilders often have to perform certain cardio exercises to maximize calorie expenditure and decrease the overall body fat percentage. With the inclusion of aerobic exercises, fitness enthusiasts can get the perfect training program for well-rounded development.

Drawbacks of Bodybuilding

Despite the many benefits associated with bodybuilding, there are some drawbacks as well. Let’s talk about some of them:

Potential Body Image Issues and Disorders

Bodybuilding is all about aesthetics, muscular symmetry, and muscular gains. Too much obsession with achieving perfect results could lead to negative mental imprints.

For example, recent studies confirm that bodybuilding culture can foster problems like body image issues and eating disorders ^[14].

Stringent Dietary Restrictions

Perhaps the biggest lifestyle-based difference between bodybuilders and powerlifters lies in their respective dietary schedules.

Powerlifters aren’t as picky about what they eat as long as their strength gains are optimal. Bodybuilders, on the other hand, follow very strict diets. This can often be challenging, especially during the cutting season, when carb and fat intake is close to null.

Dependency on Supplements

Traditionally, bodybuilders are known to rely on supplements to achieve their goals and compete professionally ^[15].

Apart from being expensive, excessive consumption of supplements can also be harmful for an individual in the long run.

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Differences Between Bodybuilding and Powerlifting

We have already talked about the individual aspects of bodybuilding and powerlifting. But to truly understand the differences between the two, we must draw a bodybuilding vs powerlifting comparison on a side-by-side basis.

That is exactly what we shall be doing in this section.

Physique

In most powerlifter vs bodybuilder comparisons, the first thing that you will notice is the difference in their physique.

Bodybuilders have low body fat percentages and slim torsos, often accompanied by toned six-pack abs. Powerlifters are not concerned with the shape or size of their guts. But most powerlifters do have large torsos, as that is shown to help produce more strength during compound movements ^[16].

Bodybuilders also go for muscular symmetry. Most of them strive to achieve the ideal muscle proportions as described by the Adonis Index Formula. Powerlifters do not care about muscle proportions as they are judged for pure strength.

Strength

Both powerlifters and bodybuilders are impressive in the domain of strength gains. However, powerlifters take the cake here.

Their whole training is based on achieving maximal strength in the three most important compound lifts – squats, deadlifts, and bench presses. They also train using the low-rep, high-intensity model, which is ideal for maximizing strength.

Competition

Competitive powerlifters have to lift as much weight as they can for 1 repetition in squats, bench presses, and deadlifts. They are given three attempts for each exercise to reach their maximum capacity. The score is decided by adding up the heaviest weight lifted in the three exercises.

Bodybuilders have to pose and showcase their physique in a professional setting. They can compete in different categories, like bodybuilding, classic physique, or bikini. The overall criteria for judging are based on the individual requirements of each category.

In most cases, the major deciding factors are muscle size, muscle symmetry, and posing technique.

Exercise Selection

Powerlifters mainly focus on the three main lifts – squats, bench presses, and deadlifts. All the accessory exercises are performed to improve performance in these compound movements.

To optimize the amount of weight they can lift, most powerlifters generally go for low-bar back squats, medium-to-wide grip bench presses, and standard or sumo-style deadlifts ^[17].

Bodybuilders, on the other hand, focus on compound as well as isolation movements. More focus on isolation exercises is placed for targeted muscle development.

Rep Ranges

Powerlifters go by the motto of lifting at lower repetition ranges. In particular, they perform compound movements with 1-5 reps at a time.

This allows them to improve their maximum strength.

Bodybuilders, in turn, lift at moderate to high repetition ranges. They generally stay between 8-12 reps a set, which allows them to promote hypertrophy effectively.

Sets

Powerlifting is all about gaining strength. Scientifically, the best way to do that is to focus on lifting heavy weights. As such, the number of sets is generally lower. Powerlifters perform around 3-10 sets of the same exercise in a single training session.

In contrast, bodybuilders focus on building more muscle by increasing training volume. They generally perform around 20-30 sets for each muscle group per week ^[18].

Loads

Powerlifters generally lift much heavier weights compared to bodybuilders. In particular, they lift around 85% of their 1RM capacity to generate more mechanical tension and gain more strength ^[18].

Bodybuilders, on the other hand, lift around 60% to 80% of their 1RM for effective hypertrophy gains ^[18].

Technique

Both bodybuilders and powerlifters pay a lot of attention to their technique. But their approach is highly different.

Powerlifters’ technique allows them to limit the range of motion. They do so because they need to make lifting heavy weights easier to improve their performance.

Bodybuilders use techniques that make the range of motion longer. This allows them to engage the muscles more effectively, improving hypertrophic gains significantly.

Training Splits

The workout structures followed in powerlifting and bodybuilding are highly distinct. In powerlifting, the splits are broken down to dedicate sufficient time to each of the three main lifts.

The training goes on a year-round basis, with different phases like endurance, strength, and power-focused phases. The weekly splits are adjusted based on the current phase. The cycle ends with the peaking season just before professional competitions.

In bodybuilding, each workout session is divided into 1-3 muscle groups. Generally, the weekly split involves working out the same muscle group at least twice a week.

The year-round bodybuilding cycle involves phases like the bulking phase and the cutting phase to prepare for competitions.

Rest Intervals

Powerlifters take more rest of around 3-7 minutes in between different sets. This is because resting for longer periods allows them to power up for their next heavy lift.

Bodybuilders, on the other hand, take a rest of only 1-3 minutes before the next set. This is because they lift significantly lighter loads and don’t need a lot of time to recover.

Recovery

Optimal recovery is important for both powerlifters and bodybuilders.

In powerlifting, strategic workout structuring is required. People cannot expect to lift 85-100% of their 1RMs every week and stay injury-free.

Bodybuilding has similar considerations. While they focus on volume, pushing beyond bodily limitations is restricted.

Efficient workout structures, therefore, are devised by professionals for both bodybuilders and powerlifters.

Diet and Nutrition

For powerlifters, it is necessary to plan diets that can support energy, muscle recovery, and endurance. As such, their calorie intake and protein consumption are higher than normal. They also eat a lot of carbs to get energy for intense lifts.

Powerlifters usually do not have a lot of dietary restrictions as long as their performance is not hindered.

Bodybuilders, on the other hand, calculate their calories, protein intake, and macronutrient distribution. They have to regulate their dietary habits to keep their body fat percentage and muscle symmetry in check.

Which is Better: Powerlifting or Bodybuilding?

Both powerlifting and bodybuilding are effective branches of resistance training. What’s better between the two will depend on the individual requirements of a person.

If your aim is to gain functional and muscular strength in the three main compound lifts, go for powerlifting.

But if you are more focused on achieving maximum muscle hypertrophy and symmetry, the bodybuilding style will suit you better.

What Should You Do: Powerlifting or Bodybuilding?

The answer depends on your current fitness level as well as your overall goals. Powerlifting is physically taxing and requires maximum effort. Therefore, it is not the most suitable training style for beginners.

However, if you have some experience with lifting and want to maximize your strength gains, you should definitely follow a powerlifting training program.

Bodybuilding, in turn, is more flexible. It can be altered to meet your requirements. You can also start small with light weights and work your way up to build more muscle mass. As such, anyone (beginners included) can follow the bodybuilding style of resistance training.

It’s especially ideal for people who want to increase muscle size and looking to build an aesthetic physique. However, people who struggle with dietary disciplines should be careful, as bodybuilding styles follow stringent nutritional programs. Failure to remain consistent can lead to eating disorders.