Powerlifting Trends to Watch

 Powerlifting is a strength and conditioning sport consisting of three lifts at maximum weight. The three lifts are the squat, seat (bench) press, and deadlift. Though these exercises are standardized, lifters can vary them up slightly using different grips, stances, and positions. Powerlifting can be done competitively or simply to spice up one’s exercise routine.

Powerlifting uses raw human strength to lift as much weight as possible. It’s different from bodybuilding, whose focus is to attain a particular physique. While it optimizes performance, powerlifting also increases power and strength, improves body composition, and helps develop lean muscle. For powerlifting enthusiasts, keeping tabs on changing trends that affect the sport is good.

For example, there is a market move to home gyms. The trend towards home gyms gained momentum during the COVID-19 pandemic when many fitness enthusiasts were forced to work from home following the closure of public gyms.

Although most gyms have reopened, many people continue working out at home. Today, thanks to personal trainers and the wide availability of home gym equipment, it’s easy to create a home gym. Working with a personal trainer, a powerlifter can set goals and receive workout instructions in person or virtually.

For home gym equipment, a squat rack and bench press are a must. Getting a squat rack incorporating the bench press is also possible. Next, for a powerlifting home gym, weigh plates and barbells are required. Solid iron plates might be acceptable if the gym is inside a basement or garage. However, for delicate flooring, rubber-coated plates are a better choice.

Other items include a deadlifting platform or heavy-duty floor mats to protect the weight plates and floor from the effects of deadweights. Remember also to get a powerlifting belt, lifting straps, and wrist wraps. Straps are particularly critical for the deadlift and help the powerlifter to maintain a safe grip on the barbell.

Smart technology and wearable devices have changed how people exercise. Today, wearables measure physical activity, heart rate variability, sleep patterns, and overall wellness. According to Statista, in 2022, globally, end users spent an estimated $900 billion on wearable devices.

Powerlifters, too, are searching for easier and better ways to stay motivated, fit, and healthy. Today, wearable technology offers the perfect solution. With fitness wearables, powerlifters can track fitness goals and record progress more easily.

Virtual reality (VR) technology is trending in many sectors. It has also infiltrated the fitness world. Today, powerlifters can participate in the sport virtually from the comfort of their homes. VR has reduced the need to visit a public gym for those who value privacy as they exercise. Powerlifters can create online group training in a shared and secure virtual environment. This way, powerlifters can motivate and offer mutual support to each other. To enter a VR, all a powerlifter needs is a good VR headset.

Finally, it’s important to note the growing popularity of raw powerlifting. In raw powerlifting, the sportsperson relies on their strength without any other equipment or asset support. There are no hand, elbow, or knee straps, suits, or rigid shirts, hence the term raw powerlifting. At the competitive level, raw powerlifting appeals to newcomers and women as it’s more accessible, perhaps due to cost and requirements implications.

Comparing Powerlifting and Bodybuilding

 Powerlifting and bodybuilding are two popular weightlifting sports with different goals. Powerlifting focuses on maximum strength, achieved by lifting heavy weights in the squat, bench press, and deadlift exercises. In contrast, bodybuilding emphasizes muscle mass and physical appearance, achieved through weight training and nutrition. The two sports employ different training methods to provide various benefits.

To train for powerlifting, one should concentrate on enhancing strength in the core exercises: back squat, deadlift, and bench press. Using medium- to wide-grip bench press, low-bar back squat, and standard or sumo-style deadlift can help powerlifters gain optimal leverage and engage the major muscle groups, leading to greater strength and the capability to lift heavier weights.

Powerlifting provides numerous benefits beyond competition, including increased bone density, reduced risk of fractures and osteoporosis (the weakening of bones), stronger muscles, enhanced core stability, and improved functional strength. Setting and pursuing specific powerlifting goals, whether quantifiable or achieved through a friend's help, can offer motivation and be a way to monitor progress.

However, powerlifting demands considerable time, effort, and commitment. The use of heavy weights also increases the risk of injury. The sport's emphasis on strength training can lead to neglect of cardio exercises and a less balanced diet. To maintain overall health, powerlifters should strive to include these crucial components in their regimen.

In contrast to powerlifting, bodybuilding training focuses on resistance exercises with barbells, dumbbells, and weight machines to build symmetrical muscle growth. As a sport, bodybuilding entails judging competitors based on muscle size, symmetry, physical attributes, and posing techniques. Beyond sports, bodybuilding helps individuals to attain a lean and toned physique.

Nutrition is a crucial aspect of bodybuilding, and bodybuilders often integrate it with their training programs. Effective nutrition techniques and requirements include high-protein diets, monitoring macronutrient intake, using supplements, and manipulating caloric intake to build muscle or reduce body fat.

Bodybuilding focuses on increasing muscle mass by performing multiple sets of medium to heavy weightlifting, typically 8-12 reps per set for a given muscle group. This exercise results in reduced body fat, improved insulin sensitivity (reducing diabetes and metabolic disorders risk), and healthier blood lipid levels (reducing the risk of cardiovascular disease). To achieve optimal results, bodybuilding emphasizes proper nutrition and incorporates aerobic exercise for a comprehensive approach to fitness. Adequate aerobic activity can enhance mood, reduce stress, and maintain a healthy weight.

The primary distinction between powerlifting and bodybuilding lies in their focus. Powerlifting appeals to individuals seeking to boost strength in key compound lifts for competition, whereas bodybuilding caters to those prioritizing muscle size and symmetry. For individuals wanting to increase both strength and muscle size, incorporating elements from both sports may be beneficial.

Combining powerlifting and bodybuilding into a well-rounded fitness regimen offers a comprehensive fitness experience. A good starting point is to alternate between low (1-5) and high (8-15) rep ranges for each muscle group, allowing one to reap the benefits of both exercises. One should also vary their training by mixing up the two and incorporating isolation exercises in addition to the big three lifts (deadlifts, squats, and bench presses).

Safety is crucial when powerlifting or bodybuilding. Individuals should ensure their safety by wearing proper exercise gear, seeking help from experts, and warming up and cooling down before and after a workout. They should also be sure to secure weight plates with collars, maintain proper form, and progress gradually to more demanding work. These measures will help them avoid injury and achieve their fitness goals.

History & Evolution of Bodybuilding

Sculptures from Ancient Greece portray fit, muscular men. And there are many theories surrounding this depiction. Some suggest that most sculptures are of aesthetically pleasing men because most ancient men were naturally muscular due to the nature of their environment. But anthropologists and historians have come up with a more plausible explanation: ancient Greeks lifted weights. Here's a history of how bodybuilding has evolved over the years.

From China, India, Egypt, Rome, to Greece, men lifted stones to build stamina and transform their bodies. In India, for instance, weight training was the go-to pastime for men looking to build strong and healthy bodies. As early as the 16th century, India had gyms equipped with stone dumbbells called Nals. Unlike the preceding eras, when bodybuilders simply lifted weights without minding their diets, Indians incorporated dieting into their workout programs.

In the mid-1800s, there was Strongman, an early form of bodybuilding contest. Strongman inspired a generation of men to lift makeshift weights in backyards. Around the same time, amateur bodybuilders would engage in public contests on the streets for bragging rights.

During the Strongman era, Eugene Sandow emerged as a physical cultural icon. He professionalized Strongman. Sandow also designed weight training equipment and published "Physical Culture," the very first bodybuilding magazine. Because of his influence, weight training equipment sales increased considerably due to growing demand.

The founding of the Amateur Athletic Union (AAU) coincided with Sandow's US tour. And his efforts paid off in 1891 when the bodybuilding featured in the World Championship in England. And by 1896, bodybuilding had become a competitive sport, complete with rules, judges, and prizes. Bodybuilding even featured in the 1896 Olympics in Athens, Greece.

In 1901, the fitness world witnessed its very first bodybuilding contest, "Great Competition," held at the Royal Albert Hall in England. Sandow organized it. He also established the rules for the contest and was one of the event's judges. It was also Sandow who emphasized physical aspects and aesthetics other than size in the judging criteria. And based on Sandow's criteria, William L. Murray became the first winner. Sandow's rules would dominate bodybuilding throughout the 1900s.

As more countries adopted bodybuilding as something more than a pastime, physical fitness culture went mainstream. The likes of Bernarr Macfadden became household names, and advanced weight training equipment emerged.

In the 1930s, the golden age of bodybuilding, several gyms opened. The physical culture spread across the US. Beachfront weightlifting became popular as amateur professional and aspiring bodybuilders worked out and flexed on the beaches.

In 1939, the AAU founded Mr. America, a considerable upgrade from Strongman. Then came the International Federation of BodyBuilding and Fitness (IFBB), a bodybuilding governing body, and even more contests - Mr. Olympia (1965) and Mr. Universe (1967). With the new developments came more bodybuilders with even better physiques than their predecessors.

In the meantime, researchers were looking into optimizing workouts to get the most out of a gym session. Researchers looked at the role of genetics, diet, resistance training, and rest periods, among others, in building muscle. The quest for a bigger, more-chiseled body gave birth to anabolic steroids, which most mainstream competitions outlawed.

Bodybuilding has attracted a vast following, from hobbyists to professionals willing to do what it takes to attain a Spartan-like physique. Modern bodybuilding has taken the practice to a whole new level with performance-enhancing drugs and supplements, not to mention research-based insights.

Early forms of weight lifting, as crude as they were, inspired the modern-day practice. The Greek stones paved the way for the slightly improved Indian Nals, which inspired the modern dumbbells and other free weights. Outdoor weight training led to garage gyms with even more sophisticated equipment. The rules of the game may have changed along the way, but the muscles and basics of working them remain unchanged.