Whether you're a novice to the world of strength and eager to learn about weightlifting vs. powerlifting or a certified gym buff looking to learn more about the nuances of these sports, you’re in the right place. Join us as we guide you through this world and showcase what makes each of these strength sports unique and dynamic.
What is the difference between weightlifting and powerlifting?
There are several differences between weightlifting and powerlifting. Weightlifting is a strength sport that challenges athletes to lift as much weight as possible for a single rep, across two dynamic exercises. This sport is made up of two overhead lifts: the snatch and the clean and jerk. Powerlifting is a strength sport that challenges athletes to lift maximum weight for a single repetition across three fundamental exercises. This sport is made up of three lifts: the back squat, deadlift and bench press.
Are powerlifters stronger than weightlifters?
It’s challenging to say if powerlifters are stronger than weightlifters as both strength sports require power, precision, and extreme strength. This would have to be measured on an athlete-by-athlete basis.
Can you be a weightlifter & a powerlifter?
Yes, one could compete in and practice both strength sports. Both sports can elevate your health and how strong you feel in your body, as the benefits of lifting weights are expansive. Just remember that each strength sport requires a different training approach.

The Face Off
In the strength world, there’s often a mix-up between weightlifting and powerlifting. While both sports share the arena of strength, they each possess distinct characteristics that set them apart. It's time to bulk up on the facts and put these two sports side by side and break them down.
Weightlifting
An energetic yet refined sport of speed, power and precision, weightlifting encourages athletes to embrace their explosive strength and technical prowess to perform two overhead lifts.
The Moves
- The clean and jerk is a two-phase feat where athletes showcase not just strength but precision and velocity as they lift the barbell from the ground to their shoulders before explosively pushing it overhead.
- The snatch is a high energy overhead lift that defies gravity and leaves spectators in awe as athletes lift the barbell from the ground to overhead in one motion.

The Technique
- Weightlifters must balance strength, speed, and flexibility to harness their explosive power.
- For weightlifting, you must be quick.
The Rules
- You must follow the commands from the judges. Lower when they say lower, press up when they say press up etc. If you jump the gun on any of these steps it will be considered a miss and lower your score.
- Lifters must wear approved singlets, footwear, and belts. Additional supportive gear is allowed within specified limits.
- During the back squat, the lifter must descend until the hip joint is below the top of the knee.
The Scoring System
- Each successful lift contributes to the lifter's total.
- Three attempts are given in each lift category (snatch, clean and jerk).
- Judges evaluate proper execution and technique.
- The heaviest successful lifts in each category determine the winner in each weight class.
The Focus
- Weightlifting pushes athletes toward explosive power and speed, demanding energetic force, precision, and velocity in each lift.
Powerlifting
A showcase of pure strength and might, powerlifting is about pushing the limits of raw power. Powerlifting athletes aim to lift maximal weight in three exercises.
The Moves
- The bench press is a triumph of upper-body strength. This lift has athletes lying on a bench, summoning unwavering determination and precision to press the barbell overhead. The deadlift is a total body move.
- The deadlift demands a Herculean pull as athletes pull the barbell up from the ground, engaging the entire body in a symphony of strength.
- The back squat challenges your full body but is about maximal strength in the lower-body. With this move athletes conquer the challenge of supporting colossal weights on their shoulders as they squat.

The Technique
- From the precise grip on the barbell during the bench press to the nuanced form in the deadlift and the controlled descent in the back squat, mastering the art of each powerlifting lift is the key to triumph.
- Slow and controlled movements are essential.
- Powerlifting is done slower, resulting in fewer misses than in the quicker-paced sport of weightlifting.
The Rules
- You must follow the commands from the judges. Lower when they say lower, press up when they say press up etc. If you jump the gun on any of these steps it will be considered a miss and lower your score.
- Lifters must wear approved singlets, footwear, and belts. Additional supportive gear is allowed within specified limits.
- During the back squat, the lifter must descend until the hip joint is below the top of the knee.
The Scoring System
- Each successful lift contributes to the lifter's total.
- Judges evaluate for proper form and execution.
- Three attempts are given in each lift category (squat, bench press, deadlift).
- The heaviest successful lifts in each category determine the winner in each weight class.
The Focus
- Powerlifting is all about brute strength and pushes athletes toward achieving maximal overall strength through lifting heavy weights with sheer power.
Do You Even Lift?
You stepped into the world of strength and saw two of its heaviest hitters go head-to-head. While different, weightlifting and powerlifting both demand the utmost amount of dedication and respect from athletes. Whether you’re intrigued by powerlifting and want to explore how to properly do a deadlift or squat with a bar or are more interested in the speed and finesse of weightlifting, remember that these are both extreme strength sports and offer you a canvas for personal growth and achievement.
Illustrations by Melcher Oosterman