Why Are Powerlifters Fat? Exploring the Powerlifting Paradox

The physique of an athlete is significant to their sport and it will not be an understatement to say that a good part of their performance depends on the type of physique they have. However, the most common type of body type that is prevalent among athletes is slender and muscular, and sometimes with a 6-pack. Among these, the powerlifters stand out a bit because their bodies are far from slender and some may even call it fat or bulky.

It is true that powerlifters do appear overweight but this is due to the fact that they have to consume very high-calorie diets in order to maintain an optimal performance.

The thing is that this kind of physique cannot correctly be termed as being out of shape or being obese as more body weight helps them move more weight. This is why powerlifters with bulky frames tend to compete in heavy weight classes. But not all people with lots of body weight can move heavy weight. So, the question is, how are powerlifters different? Read on to find out.

Key Takeaways

• Powerlifters consume very high-calorie meals in order to maintain optimal performance. Powerlifting itself does not directly lead to an increase in fat mass, but a high-calorie diet required for heavy lifting can contribute to fat gain.
• The additional bulk can make certain exercises easier, such as squatting and bench pressing, and can provide powerlifters with a stronger core, reduce the range of motion, and increase the stability of the lift.
• Only the powerlifters in the heavy-weight class can be considered fat. Some athletes from the lower weight classes have a ripped and muscular body.
• The key difference between a bulky powerlifter and an obese individual is the ratio of body fat to muscle mass.

Are Powerlifters Usually Fat?

No, powerlifters are not usually fat. In fact, only the powerlifters in the heavy-weight class can be considered fat. Some athletes from the lower weight classes have a ripped and muscular body.

The reason why being fat is associated with powerlifting is that only the heavyweight powerlifters are documented in sports magazines and on the internet. The amount of exposure that the powerlifters from the lower weight classes get is nearly not as enough.

Does Powerlifting Make You Fat?

No, powerlifting does not make you fat.

Obesity is defined as a chronic health condition where an individual possesses an excess of body fat or adipose tissue. This is harmful to health and can lead to a multitude of diseases such as diabetes, heart problems, and even bone erosion problems in the lower half of the body. BMI or Body Mass Index is often used as a measure to diagnose the onset of obesity in people because once it progresses, it is more than apparent.

A BMI over 23 or 24 is usually considered unhealthy and overweight. That being said, the BMI is not always a correct indicator of obesity for athletes like powerlifters, as they tend to have a high BMI but that does not mean they are obese.

Powerlifters may not have the most aesthetically pleasing physique and may face difficulties in performing certain physical activities due to their bulky body structure. This is however not true for lighter weight classes. The weight categories range from the 43kg women’s class to the men’s over 120kg class. Athletes belonging to thelowest weight classes almost often sport a ripped body with visible 6 packs.

The key difference between a bulky powerlifter and an obese individual is the ratio of body fat to muscle mass. Therefore, it can be concluded that powerlifting itself does not directly lead to an increase in body mass, but a high-calorie diet required for lifting can contribute to weight gain.

Why Are Powerlifters Fat?

Here are some of the reasons why powerlifters may appear to be fat and bulky:

Calorific Requirments

To be able to lift the kind of weights that powerlifters do, superhuman strength is needed. And for that, they need regular intense exercise sessions, to fuel which lots of calories go into the diet of a heavy-weight power-lifter.

The calories they consume far surpass that of regular humans and even other types of athletes. The standard adult diet needs between 1500-2000 calories while powerlifters may to have taken as much as 4000 calories every day. This not only fuels their lifting performance but also aids in muscle recovery, synthesis, and growth.

To Have an Advantage in their Sport

While body fat may not be a contractile tissue, it can still play a role in moving more weight. This is because mass has the ability to move mass, but only if the body’s build is aesthetically pleasing. Simply having body fat does not provide the necessary core stability that more muscle mass can offer.

The additional bulk can make certain exercises easier, such as squatting and bench pressing and there is scientific literature ^[1] to support this statement.  For instance, during a squat, a powerlifter’s waist fat can press against their thighs, creating additional tension and a rebound that helps them stand up again. Similarly, during a bench press, the extra weight can provide powerlifters with a stronger core, reduce the range of motion, and increase the stability of the lift.

However, out of the three main powerlifting exercises (squat, bench, and deadlift), only the deadlift does not benefit from having extra fat. This is because it becomes harder to assume a deadlifting stance when an individual is overweight.

Weight Classes in Competitive Powerlifting

In competitive powerlifting, weight classes are prevalent in most categories except for the open category, which has no weight restrictions. Most large powerlifters, who are associated with strongman and powerlifting, compete in this category.

Athletes in other categories are less likely to have a lot of body fat on competition day as they must meet strict weight requirements. Typically, powerlifters lose fatt to increase their strength-to-bodyweight ratio for competition day. However, during training, it is not uncommon to see them carrying a bit more body fat.

Bulky Thick Body Muscles

There is one common trait that is shared by most heavy-weight powerlifters and that is they all have bulky thick muscles.

Ray Orlando Williams, who currently holds the world record for heaviest, drug-tested raw squat at 490 kgs / 1080 lbs was shown to have a body fat percentage as low as 24 percent only. But it must also be considered that he weighed 164 kgs, almost 100 kgs more than an average 6-foot man. Under his bulky body, he has one of the most muscular physiques in the world.

Exercise Regime with Compound Movements 

A potential explanation for why powerlifters look fat lies in their training practices. The primary objective of powerlifting is to enhance overall strength through compound movements that require the use of multiple muscle groups simultaneously.

These exercises demand a substantial amount of energy and contribute to strength gains, but they are not specifically designed for fat loss. Although powerlifters burn a considerable number of calories during their workouts, the emphasis is on strength training rather than shedding pounds. Ultimately, the focus is on building strength rather than weight loss.

Example Body Compositions Of Top Powerlifters  

Here are the examples of five of the top powerlifters in the world. These athletes compete in drug-tested federations:

Ray Orlando Williams, 164 KG

Ray Williams is an American powerlifter and is regarded as one of the best in his field. He currently holds the world record for the world’s heaviest drug-tested, raw (unassisted/assisted) squat at 490 Kg.

Zydrunas Savickas, 180 KG

Zydrunas Savickas, the renowned powerlifter and strongman hailing from Lithuania, is widely considered one of the greatest powerlifters of all time. In his career of 24 years, he has over 100 local, regional, and international titles under his belt. He also has won the World’s Strongest Man competition four times and the title for Europe’s Strongest Man three times.

Hafþór Júlíus Björnsson, 181 Kg

Hafþór Júlíus Björnsson, who bears a striking resemblance to the famous movie character ‘Thor’, has gained recognition for his impressive physique and remarkable strength.

He has achieved great success in the field of powerlifting. He won the World’s Strongest Man challenge in 2018 and the Icelandic Powerlifting Championships. Björnsson, is also a well-known actor, having starred in HBO’s popular series, Game of Thrones.

Brett Gibbs, 83 Kg

Brett Gibbs is a powerlifter from New Zealand. He was previously the International Powerlifting Federation world record holder in the classic (raw without knee wraps) 83 kg weight class. He has titles such as IPF Junior Classic World Champion in 2014 and the Classic World Champion in 2015 under his belt.

Jennifer Thompson, 62 Kg +

Jennifer is an accomplished female powerlifter who is regarded as one of the best of all time. At the age of 49, she is still competing and has won the world title an impressive 11 times. In a regional meet held in Carolina in October 2022, she lifted an incredible weight of 148.5 kilograms (327.5 pounds), breaking the World Bench Press record unofficially

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Is Being Fat Good for Powerlifting?

Having excess body fat rather than muscle is not beneficial for powerlifting and may even hinder performance.

While some in the powerlifting community believe that extra body fat is insignificant as long as an athlete can lift heavy weights, this is not entirely accurate. In fact, in the heavyweight classes, it is ideal to have a more muscular and lean physique. This principle suggests maximizing your weight class without carrying unnecessary fat.

Therefore, extra body fat can be considered “wasted weight.” If put in simpler terms, it means that if you are trying to match the weight class by simply gaining weight with a calorie increase rather than worrying about muscle hypertrophy, it will not help in the competition itself.

Can You Be a Powerlifter and Not Be Fat?

Yes, it is normal for someone to be a powerlifter sporting abs and a lean muscular physique.

Not all powerlifters carry extra body fat. The reason why powerlifting as a sport is so often associated with having “fat” athletes is that the heavyweight classes and open classes are most sensationalized due to the insane amount of weights being lifted.

Weight classes below the heavyweight divisions are almost competed with athletes having as little body fat as other athletes such as runners, weight lifters, bodybuilders, etc.

Moreover, not all athletes can build a lot of muscle. You will notice that those with a huge body frame, that is powerlifters with a large belly and limbs also tend to be very tall or have a mesomorphic body type that accumulates both fat and muscle very quickly.Through training, muscle hypertrophy increases, resulting in a body with a higher proportion of muscle compared to fat.

How to Stay Lean While Powerlifting?

It is possible to stay lean while building more muscle and engaging in powerlifting and this is how you can do it:

Diet is Key

To stay lean while powerlifting, it’s important to follow a healthy and balanced diet. This means consuming an adequate amount of protein, carbohydrates, and healthy fats to fuel your workouts and support muscle growth, while also keeping your calorie intake in check.

• Practice portion control to avoid overeating.
• Opt for foods with a high fiber content to feel full longer.
• Reduce refined carbohydrates and focus on complex carbs like whole grains.
• Consume adequate protein to support muscle growth.
• Monitor your daily calorie intake to ensure you’re in an optimal calorie surplus state if bulking is your goal

Maintain Volume with Increased Intensity

One thing that should not be lost sight of while trying to cut down while powerlifting is to monitor progress to retain as much muscle mass as possible.

 This is done by a higher volume of training that is typical for initial hypertrophy blocks of training. It is however important to note that operating on a calorie deficit will create drawbacks in recovery as there will be overall less energy consumption.

Thus with an elevated volume of training, signs of excess fatigue, and soreness must be looked out for. Changes in mood or determination can also be a good indicator of an athlete surpassing their maximum recoverable volume of work.

Include Cardiovascular Workouts

While powerlifting is primarily focused on strength training, incorporating cardio into your routine can help you stay lean and improve your overall fitness. Try adding 20-30 minutes of moderate-intensity cardio, such as jogging or cycling, to your workouts a few times a week.

Stay Consistent

Consistency is key when it comes to staying lean while powerlifting. Aim to work out regularly, eat a healthy diet, and get enough rest and recovery time to keep your body in top condition.

Avoid Overeating

While it’s important to consume enough calories to fuel your workouts, overeating can quickly lead to weight gain and negatively impact your physique and performance.

 Keep track of your calorie intake and aim to maintain a healthy balance between consuming enough calories to fuel your workouts and maintaining a calorie deficit to promote fat loss.

How Lean is Too Lean for Powerlifting?

The body mass percentage is important in determining your weight class during powerlifting. The other factors are Height, Natural weight, and Age. There is of course a minimum body fat requirement that is necessary for an athlete to engage in safe powerlifting.

The lowest that a powerlifter can go without any negative impact on performance and the body is 10-15% for men and 17-20% for women. If this is your current body fat then you cannot afford to drop a weight class and should rather think about increasing your body fat with extra caloric intake.

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Final Verdict

In conclusion, powerlifters may appear to be fat and bulky due to the high-calorie diets they consume to maintain optimal performance in extreme endurance sports like powerlifting.

However, the sport of powerlifting does not directly lead to an increase in body mass, but a high-calorie diet required for lifting can contribute to weight gain. The additional bulk can make certain exercises easier and aid in competitive performance.

It is important to note that only the powerlifters in the heavy-weight class can be considered fat. Some athletes from the lower weight classes have a ripped and muscular body. Therefore, it can be concluded that powerlifting is not the cause of obesity or being overweight, and powerlifters are not usually fat.

Overall, powerlifting is a highly demanding sport that requires a lot of dedication, training, and proper nutrition. While powerlifters may not have the most aesthetically pleasing physique, they are incredibly strong and possess a great amount of muscle mass. It is important to appreciate and respect the hard work and discipline that goes into becoming a successful powerlifter.

Reference

1. Latella, C., Van den Hoek, D., & Teo, W. P. (2018). Factors affecting powerlifting performance: An analysis of age-and weight-based determinants of relative strength. International Journal of Performance Analysis in Sport, 18(4), 532-544. DOI:10.1080/24748668.2018.1496393