Powerlifting and strongman are two major strength sports in North America and around the world.ย While switching from one sport to the other is possible, you may be surprised at how different they really are. The biggest differences: Number of events and types of lifts. But there are at least 10 more differences as well.
These include:
- Weight categories
- Endurance
- Body Type
- Equipment
Table of Contents
Differences Between Powerlifting and Strongman Competitions
Both of these types of events value strength over muscle size and aesthetics. So what's the difference between a powerlifting meet and a strongman competition (like World's Strongest Man or Arnold Strongman Classic)?1. Number of โEventsโ
- In powerlifting you compete in only 3 lifts
- In strongman competitions, competitors are expected to com
2. Types of Lifts
- Powerlifting is all about squat, bench and deadlift and only the squat, bench and deadlifts
- Strongman is all about squats, deadlifts, clean and press, carrying, flipping, pulling, pushing, pulling, pressing and loading
3. Weight Categories
- Powerlifting weight has 8 weight classes for men and 8 weight classes for women, each separated by 5-10kg
- Strongman weight classes are split up into 3 broad categories of light, middle and heavy weight for both women and men
- Lightweight: under 123lbs/55kg, under 132lbs/60kg
- Mediumweight: under 148lbs/67kg, under 165llbs/75kg
- Heavyweight/Superheavyweight: under 180lbs, under 198 lbs, 198lbs+
- Lightweight: under 148lbs, under 165lbs, under 181lbs
- Mediumweight: under 198lbs, under 220lbs
- Heavyweight+Superheavyweight: under 242lbs, under 275lbs, 275lbs +
4. Endurance
- Powerlifting requires almost no endurance to perform decently well at a competition
- Strongman requires a ton of endurance to perform well
5. Body Types
- Powerlifting athletes are more likely to be shorter with strong, girthy trunks and thicker lower bodies
- Strongman athletes at the highest level tend to be much taller than powerlifters with larger upper bodies
6. The Deadlift
- In powerlifting, the deadlift is done on a competition approved bar and has strict rules regarding how to execute it.
- In Strongman, the deadlift is a common movement within the competition setting however it can be in a number of styles and has different rules regarding execution.
7. Unpredictability
- In powerlifting, you know exactly all the equipment you will find at the competition and what will be expected of you
- In Strongman, there is usually some element of surprise even leading up to a competition and definitely in the off season
8. Equipment Needed
- Training for powerlifting can be done in pretty most, if not all, major fitness facilities with a few exceptions
- Training for strongman competitions requires lots of specialty equipment that canโt be found at most gyms
9. Attempts
- In powerlifting, you get 3 attempts per lift for a total of 9 lifts in competition
- In Strongman, none of the events are repeated and you just have one opportunity to complete the event/task
Read my complete guide on How To Pick Attempts For Powerlifting.ย
10. Points/Scoring
- Powerlifting scoring is based on the total weight lifted when you add up the highest successful squat, bench and deadlift attempts and then compared with your body weight at competition
- Strongman scoring is allotted on what ranking you finished within your event and the points get added up across all 5 events and the most points win, regardless of exact body weight
Read more about How Is Powerlifting Scored?ย
11. Drug Testing
- Powerlifting has both tested and untested federations, both of which are sizeable in popularity
- Strongman is largely an untested sport with some exceptions and some natural competitions
12. Programming
- Powerlifting program centers around squatting, benching and deadlifting and progressively overloading all of these movements in various cycles of training
- Strongman programs includes a variety of movements and combines elements of strength, power and endurance
Should Powerlifters Do Strongman?
Here's a video from one of our powerlifting coaches on whether powerlifters benefit from strongman training. Short answer: Yes, powerlifters benefit from strongman training. Despite the differences in the events, these two sports work many of the same muscle groups. Our coach advocates that powerlifters should consider incorporating strongman training into their routines. He highlights the benefits of strongman events, particularly for powerlifters who may experience plateaus in growth and development after mastering the squat, bench, and deadlift.Breaking Through Plateaus
Lucero points out that powerliftingโs focus on specific movements can sometimes lead to stagnation. By introducing strongman events, athletes can stimulate their muscles differently, pushing past plateaus and making their training more engaging. He compares this to the way increasing coffee consumption over time requires more cups to achieve the same effectโsimilarly, varied exercises are needed to continue muscle growth after mastering powerlifting movements.Strongman Training in the Off-Season
Lucero suggests that the off-season is an ideal time to incorporate strongman training. This approach targets less-used muscles in powerlifting routines, evoking muscle soreness and growth. He also believes that participating in strongman competitions can enhance a powerlifterโs competitiveness and reduce nerves during traditional meets.Events Powerlifters May Excel In
Certain strongman events, such as grip and carry events, align well with the skills developed in powerlifting. However, Lucero notes that powerlifters might face challenges with events like the overhead press and throwing, which require vertical pressing and explosive hip movementsโmovements less emphasized in powerlifting.Practical Advice for Beginners
For those new to strongman training, Lucero advises starting with basic holds and gradually increasing the weight and complexity of the events. This approach helps athletes find and address their weak points while safely integrating strongman exercises into their routines.Further Reading
To dive deeper into the benefits and comparisons between powerlifting and strongman training, check out Hafthor Bjornsson's career on insta. While he was made famous in Game of Thrones, he's a true champion in Strongman events. If you train like he does, you'll increase your raw powerlifting abilities for sure. Incorporating strongman training could be the key to unlocking new levels of strength and competitiveness for powerlifters.Other Helpful Guides
- How To Switch From Powerlifting To Weightlifting
- Powerlifting vs Bodybuilding Bench Press: 13 Differences
- How To Switch From Bodybuilding To Powerlifting
- Powerlifting vs. Powerbuilding: Differences + Examples