Category: Health and Lifestyle

In the world of weightlifting, the two words you’ll probably hear most often are “powerlifting” and “strongman.” Although you might see the terms used interchangeably, each refers to a specific type and weightlifting style. When comparing powerlifting vs. strongman, each offers different results and requires specific training routines.

Interestingly, when comparing powerlifting vs. strongman, you’ll find that both disciplines often use the same equipment, but it’s used differently. For example, powerlifters and strongman lifters use dumbbells, barbells, and power racks to achieve their strength and training goals. Fortunately for home gym users, much of this equipment can be used interchangeably for powerlifting and strongman routines.

Powerlifting and strongman are excellent fitness regimens and great for cardio, fat burning, and body sculpting. Plus, if you want to take your athleticism to the next level, both regimens allow you to compete at various achievement levels. If you’re considering powerlifting vs. strongman and wondering which style is right for you, here’s a look at 12 differences between these two classic weightlifting styles.

1. Powerlifting has its own specific goals

In powerlifting, the main goal is to increase your ability to lift the heaviest weights, using three primary lift techniques (which we’ll discuss below). Powerlifters typically use only a minimum of repetitions, motions, and movements to achieve this.

2. Strongman has different goals from powerlifting

With strongman training, the primary goals are to increase raw power, strength, and endurance. To accomplish this, it’s necessary to build muscle and stamina through more repetitions, as well as a variety of movements.

3. Powerlifting relies on basic resistance training

If you’re considering powerlifting vs. strongman, you’ll need to know what type of training is involved. Powerlifting depends primarily on resistance training to build up strength. This type of training often uses lower rep counts than strongman training, although the loads are still extremely heavy.

When lifting heavy barbells, it’s crucial to protect yourself from strain and injury. For ultimate protection, check out these Safety Squat Olympic Bars. They’re constructed with a built-in padded harness that enables you to lift more weight while decreasing the strain on your shoulders and back.

4. Strongman is based more on endurance and power

Strongman training focuses on activities that build core stability, strength endurance, and mighty functional strength. Toward this end, strongman training uses more reps and movements that might involve carrying or moving extremely heavy loads.

To increase raw power, strongman training sometimes requires different types of barbells that you might not find in a commercial gym. For example, these Axle Barbells from Titan Fitness are often used in strongman training. They weigh a comfortable 24 pounds yet have a hefty weight capacity of 880 pounds.

5. Powerlifting has specific key components

When looking at powerlifting vs. strongman, it’s essential to know that their primary components are fundamentally different. The key components of powerlifting are the squat, the bench press, and the deadlift. Throughout the training, the goal is to increase overall strength while performing these movements. As you build strength, you’ll want to invest in heavier barbells, such as these Blues City Power Bars. They weigh around 45 pounds. And have a weight capacity of 1,500 pounds. Thanks to their rigid design, they’re built to accommodate the extremely heavy weights necessary for competitive powerlifting.

6. Strongman uses different movement-based components

Unlike powerlifting, strongman relies heavily on crucial components such as pulling, pushing, and pressing heavy objects. This is because strongman competitions feature a wide range of specially created obstacle-themed events. In each of these competitions, lifters have to achieve lifts and carries, moving heavy objects to and from designated locations within a set time limit.

7. Powerlifting uses progressive overload training

Powerlifting uses a training technique known as progressive overload. To achieve this, you’ll want to increase your performance boundaries gradually. For example, if you can bench press 75 pounds on Monday, you’ll want to push it to 80 pounds in a later session.

Powerlifters use barbells with bumper plates to increase their weights. Bumper plates can be costly, but at Titan Fitness, we offer them at a wide range of affordable prices. For example, check out these LB Economy Bumper Plates, available in various convenient weight-coordinated colors.

8. Strongman uses progressive overload in a different way

Progressive overload techniques are also used in strongman training but are adapted differently. In strongman lifting, progressive overload can be readjusted by adding more reps, changing tempo and pace, and decreasing rest time, as your trainer recommends. In addition, strongman training includes a variety of movement exercises, including distance walking with heavy weights, hoisting logs overhead, and giant tire flipping.

For this type of specialized training, these EZ Curl Rubber Fixed Barbells are ideal for your home gym. They have built-in weights, so you can follow a progressive overload regimen without having to change plates.  

9. Powerlifters aren’t typically as “shredded” as strongman lifters

When considering powerlifting vs. strongman training, you may have noticed that powerlifters usually don’t have the massive, muscle-heavy, “shredded” bodybuilder physiques like strongmen lifters. Of course, powerlifters can get a great physique with good muscle definition if they train hard enough. However, if you want a classic, Atlas-style shredded bodybuilder physique, strongman training is better for achieving those oversized, ripped muscles you see in the competitions.  

10. Powerlifting competitions focus on three events

Powerlifting competitions focus on the three basic components of powerlifting: squats, bench presses, and deadlifts. The lifter is allowed three attempts in a typical competition, with a maximum single repetition for each lift. The most successful lift attempts are added to calculate the lifter’s final score.

11. Strongman has a wide variety of competitive events

Strongman has a designated roster of competitive goals and challenges designed solely for strongman events such as the World’s Strongest Man (WSM) competition. Here are some of the most popular strongman challenges:

Atlas Stones

Atlas Stones requires competitors to lift five heavy round stones, each weighing 220-352 pounds, and place them atop five high platforms along a course that’s 16-33 feet long. The contestant who completes the task in the least amount of time is declared the winner.

Farmer’s Walk

One of the most popular strongman events, Farmer’s Walk, requires competitors to walk at a specified distance while carrying extremely heavy items such as refrigerators. In some events, competitors often carry multiple items, weighing as much as 350 pounds.

Vehicle Pull

As the name implies, the Vehicle Pull involves the competitor wearing a harness and pulling a heavy vehicle with a rope. These vehicles typically include trucks, buses, train cars, and airplanes.

Deadlift

While most powerlifters know about deadlifts, the strongman version takes it to a new level. The lift is still done in one strong pull from the floor, but lifters must perform multiple repetitions of the move with extremely heavy weights. This shows off the lifter’s overall endurance as well as strength.

Fingal’s Fingers

Introduced comparatively recently in 2000, Fingal’s Fingers requires competitors to lift a series of progressively heavy hinged poles (or “fingers”), then flip them to the opposite side. As with many strongman events, the competitor who achieves the highest score in the shortest time is the winner.

12. Strongmen lifters often have coaches or trainers

While it’s not necessary to have a coach or a trainer to prepare for a strongman competition, the experts strongly advise having one. This is because each event has strict protocols and regulations that must be followed, and coaches can help competitors strategize these rules for maximum effect. Also, coaches can share time-honored techniques for achieving the highest possible scores on each event.

Special coaches aren’t as essential for powerlifters because the events aren’t as varied but focus on the three primary lifting techniques. However, a good coach or trainer can help you optimize your abilities, correct bad habits, and hone your technique to help you ace your next powerlifting competition.

Powerlifting vs. Strongman: Which should you choose?    

The experts agree: Strongman training provides an excellent foundation for powerlifting. With the strength and raw power you’ll develop through strongman training, you’ll be able to transition into powerlifting easily. Likewise, the opposite is true — powerlifting can provide great muscle buildup to help you transition easily to strongman training.

Powerlifting vs. strongman: Which discipline is easier? To be honest, both have their challenges and advantages. However, if you’re using a commercial gym, you might not find some of the specialized equipment you’ll need for strongman training. For example, you’ll find the barbells and dumbbells needed for both disciplines, but you probably won’t have access to Atlas Stones.   

That’s why lifters around the country know that the best way to train is to build your own home gym. You can customize your equipment and add specialized pieces you’ll need, such as this rugged Atlas Stone Platform from Titan Fitness. And if you decide to join the thousands of lifters who train for both powerlifting and strongman, you’ll be able to maintain the right equipment for both disciplines in your own customized home training space.

Whichever discipline you decide to pursue, Titan Fitness has you covered with a wide range of powerlifting and Olympic barbells, specialty bars, power racks, dumbbells, and just about everything else you need for your home gym. Titan Fitness offers premium quality equipment without the premium costs, so you’ll be able to equip your gym fully and still stay within your budget. Plus, Titan Fitness has free shipping on everything and offers a one-year warranty so that you can buy with confidence.

If you’d like to know more about buying the right equipment for your powerlifting, strongman training, or daily exercise routine, visit Titan Fitness. We’ll provide you with the equipment you need so you can create your dream gym at a price you can afford.

Let’s all treat 2021 like it was the warm-up for our 2022. We all learned a lot about how to get in kick-butt at-home workouts, and how to build the perfect home gym. Now it’s time to put that into practice and commit to a healthier 2022. Here are 22 resolutions to kick the year into gear! If you happen to do one or all of them, let us know by tagging us on Instagram at @betitanfit.  

KICKSTART YOUR NEW YEAR BY… 

1. Writing a mindful daily routine  

A written routine will have you motivated from the moment your feet hit the floor and keep you from wasting any time during your day. It helps you focus and keeps you going throughout the day.  

Start by setting an alarm for the same time each day, preferably when you have some ‘quiet’ time. Use that time to write out your day’s schedule, affirmations, and whatever else you think will help! 

2. Ditching the scale

Instead, go by how you feel and how your clothes fit.

If you spend too long focusing solely on the numbers on a scale, you will never see progress made anywhere else. Focus on the positives of getting stronger and builder a healthier body rather than what the scale tells you. Remember, muscle weighs more than fat! 

3. Being consistent 

You started off 2021 by working out, every single day. You were on track to hit all those resolutions! Then you missed a workout because you were tired. Then two more the week after that because you were sore. But you’ve been working out every day, so it shouldn’t matter. You were still on track to hit your goals…right?  

Sound familiar?  

So often we start telling ourselves we need to work out every day, only to burn out a week later. Start small by committing to working out 2 or 3 days a week and work up from there. Increase your commitment when you can sustain a new schedule for 2 months minimum. Don’t wait for motivation, aim for discipline to crush those resolutions. An easy way to start is to find a challenge or workout program that has your days planned for you, like the 6-week Titan Fitness Challenge. The challenge can be adjusted as needed to meet your level of fitness and goals.

4. Improving your form  

Focus more on using proper form and less on lifting more weight, even if that means lifting less to achieve better mechanics. Master the proper forms first, and then work your way up slowly while keeping your technique clean! Your joints will thank you, and the (new and improved) results will follow! 

5. Learning new moves 

A fun goal is to learn new movements– such as pistol squats, Turkish getup, or weighted ball slams! Plus, using new equipment like kettlebells and slam balls is fun! 

6. Trying a new workout  

Keep your workouts interesting by testing out a new workout split or training type: German volume training, push/pull, 5X5, etc. 

7. Being mindful of what you put in your body  

Make a renewed commitment to eat whole foods while avoiding overly processed snacks. Just cutting out one can of soda or bag of chips a day can have a ripple (no pun intended) effect on your overall health.  

8. Walking 10K steps daily  

Aim for 10,000 steps a day – even on rest days. Anything over 10,000 steps a day goes directly towards your fitness goals.  

9. Resting (Yes! Really!) 

You’ve heard it 1 million times before, but you can’t pour from an empty cup. Set aside time to rest and relax so you can make sure that your fitness resolutions and goals are sustainable.  

10. Consuming food, not media  

Sit down to eat every meal without any electronics or distractions. Have a family meal at a table, instead of on the couch.  

11. Stretching 

It’s great to keep in shape and work out those muscles, but flexibility will give you sustainability and movement for a long healthy life. Issues with range of motion? Try using resistance bands for an improved stretching experience. 

12. Getting your heart rate up  

Work in some sort of cardio and get your heart rate up at least three times a week. This is where HIIT mixed with weight training is a stellar option. Too cold outside to run? Investing in a piece of cardio equipment like a fan bike or a rower is a smart idea to stay warm while staying fit. 

13. Journaling  

Write down your goals and continue to document what you have done and how you feel throughout your fitness journey. By documenting all that you accomplish, you will be able to see a shift in mindset and have you will be able to see how far you have come. 

14. Signing up for an event 

If you need deadlines to keep you motivated, find a local event like a 5k, Spartan Race, or a 30-Day challenge and sign up!  

Having an event or challenge in mind, and even paying money for it, will keep you energized to reach your goals. The sense of community these events foster brings more enjoyment, satisfaction, and desire to achieve your goals. 

15. Creating a space in your home to workout 

If a gym is not in the cards, you can still find a designated space for your gym. It can be a spare bedroom, your garage, or even your living room after the kids go to bed.  A home gym package like the Titan Space Saver Starter Package helps to provide gym essentials while maximizing space efficiency.

16. Buying some new gear 

This is a fun one! Commit to yourself, your workout, and your goals by buying some new gear. It can be as small as a new water bottle or towel, or as large as a new power rack. Whatever you choose, make sure if energizes you and reminds you of your goals whenever you use it. 

Related Article: How to Elevate Your Home Gym Experience.

17. Strengthening Your Core 

Even if it is just one exercise, abs are something that you can work out every single day. Building a strong core is important to be able to keep moving, prevent injury, and help your balance. A stronger core means better balance and stability, which improves all areas of your life! 

18. Hydrating, hydrating, and hydrating some more!  

Be mindful of how much water and electrolytes you are consuming throughout the day, especially before and after workouts. Get a specific water bottle where you can keep track of how many times you fill that up a day.  

The U.S. National Academies of Sciences, Engineering, and Medicine states that women should aim for about 91 ounces of water each day, and men, 125 ounces.

Remember: your body is composed mostly of water, so it’s important to keep those stores up!

19. Aiming for 7-8 hours of sleep every night  

This may not always be easy or work out with your schedule, but aim for at least 7 hours of solid sleep every night. Getting enough rest will have you feeling refreshed and ready set you up for success the next day. 

Getting adequate amounts of quality sleep has numerous health benefits across many areas of life. To name a few:

• Getting sick less often
• Helping with mental health
• Building new muscle (and helping them grow bigger after a workout!)

20. Doing one new activity a month 

There are so many activities that get your heart rate up – basketball, tennis, paddle boarding, etc. Choose one a month and enjoy the exercise while mixing up your routine.  

21. Inviting a friend to join you 

Invite one new friend every month to workout with you. This is a great plan for accountability and to spread the love of health and fitness. 

22. Planning for the week 

Try to plan your week as a whole rather than scrambling to make plans the day of. If your goal is to work out three times a week, choose the days ahead of time. Once you have set a schedule, it’s easier to hold yourself accountable. 

Using a paper calendar can help you visualize your month, and can help you keep track of your progress over time. A scheduling app (or even just the native Calendar app on your smart phone) with reminders can help keep you focused.

Bonus! (for those of us with kids) – get your kids involved with one (or more) of these resolutions (signing kids up for an obstacle course sounds fun!) and start good habits young! 

NOW WHAT? AND A WORD OF ADVICE… 

If you’ve been able to consistently apply one or more of these goals and resolutions to your life, congratulations! You’ve successfully completed one of your 22 fitness resolutions for 2022.  

So now what?  

One thing we suggest: documenting your journey and sharing it with others! Taking before and after photos or keeping a log of your progress can bring great satisfaction and a renewed drive to achieve even more in 2023.  Sharing your success stories with others builds a sense of community, accountability, and can motivate them to achieve their own goals. Even if you don’t share your progress, having evidence of your progress to look back on is rewarding on its own.  

Happy 2022!