5 Intermediate Powerlifting Programs To Increase Strength & Size

Barbell Medicine
July 15, 2024
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    Last Updated on December 23, 2024

    Intermediate powerlifting programs are widely available all over the Internet. And for good reason: people who likely fall into this category are highly motivated and generally get good results from their training.

    Consider the typical powerlifter’s career arc as described in a recent study of nearly 7000 powerlifters’ records. In this study, the subjects typically added 7.5 to 12.5% to their total within their first year of competing, which is a much faster improvement than the average of 20% over the next 10 years. Latella 2023

    Let’s face it: being an intermediate powerlifter is good.

    Before We Start: The Challenge of Classifying Lifters

    Good news aside, we should point out that classifying lifters based on training history is difficult to do. It’s relatively easy to categorize lifters based on how long they’ve been training or how strong they are, sure, but neither of these provides enough information to select a particular training program.

    In other words, whether or not someone has been lifting for 1 year vs 2 years or squats 400 vs 500 doesn’t tell a coach how-to program for an individual.  

    Others have tried to use an adaptation rate, where a novice lifter demonstrates strength improvements day-to-day, an intermediate lifter improves week-to-week, and an advanced lifter takes longer than a week to see their lifts go up. Unfortunately, adaptation rates vary wildly amongst individuals and over time.

    For example, people brand new to training may not be able to add weight to an exercise every time they train, while an advanced lifter might get hot before a meet and go on a run of being able to go up in weight each session. Again, the designations of “novice, intermediate, and advanced” have thus far used arbitrary criteria that have not been validated in any way. In short, they’re just made up and don’t reliably tell a coach anything about an individual’s programming needs.

    Coming up with a viable definition for various categories of lifters that does predict programming needs is going to require a lot more thought and testing. In the meantime, we’ll just use another made up definition for an intermediate powerlifter: an individual who has been training the Big Three (e.g. squat, bench press, and deadlift) for strength regularly for about 6 to 9 months or more.

    It’s not perfect, but it’ll work for the purposes of this article. If this describes you, you’re probably already familiar with most powerlifting basics, and you’re ready to push your progress to the next level.

    Today, we share our favorite intermediate powerlifting programs: Strength I Template, Powerlifting II Template, Strength III Template, Powerbuilding II Template, and Powerbuilding III Template.

    Read on to learn more about each program, powerlifting, and its benefits, as well as things to consider as an intermediate powerlifter.

    Intermediate Powerlifting Plan Comparison
    Strength I Template
    • Main Focus: Increase strength in Squat, Bench Press and Deadlift
    • Best For: Intermediate Lifters (>3 – 9 months of experience)
    • Workouts Per Week: 3
    • Duration: 13 Weeks
    • Suggested Equipment: Lifting Shoes, Cross training sneakers, Lifting Belt, Barbell, Squat Rack, Bench
    Powerlifting II Template
    • Main Focus: Increase strength in Squat, Bench Press and Deadlift
    • Best For: Intermediate Lifters (>6 – 9 months of experience)
    • Workouts Per Week: 4
    • Duration: 13 Weeks
    • Suggested Equipment: Lifting Shoes, Cross training sneakers, Lifting Belt, Barbell, Squat Rack, Bench
    • Main Focus: Increase strength in either Squat, Bench Press and Deadlift OR Squat Overhead Press and Deadlift
    • Best For: Advanced Lifters (12+ months of experience)
    • Workouts Per Week: 4
    • Duration: 13 Weeks
    • Suggested Equipment: Lifting Shoes, Cross training sneakers, Lifting Belt, Barbell, Squat Rack, Bench
    Powerbuilding II Template
    • Main Focus: Increase strength in Squat, Bench Press and Deadlift AND Increasing muscle size
    • Best For: Intermediate Lifters (>6 – 9 months of experience)
    • Workouts Per Week: 4
    • Duration: 10 Weeks
    • Suggested Equipment: Lifting Shoes, Cross training sneakers, Lifting Belt, Barbell, Squat Rack, Bench
    Powerbuilding III Template
    • Main Focus: Increase strength in Squat, Bench Press and Deadlift AND Increasing muscle size
    • Best For: Advanced Lifters (12+ months of experience)
    • Workouts Per Week: 4
    • Duration: 14 Weeks
    • Suggested Equipment: Lifting Shoes, Cross training sneakers, Lifting Belt, Barbell, Squat Rack, Bench

    What Are The Best Intermediate Powerlifting Programs?

    • Strength I Template
    • Powerlifting II Template
    • Strength III Template
    • Powerbuilding II Template
    • Powerbuilding III Template  

    All templates are suitable for intermediate lifters looking to compete in powerlifting. The powerbuilding programs have more of a slant towards hypertrophy in addition to the powerlifting-specific training, whereas the strength and powerlifting programs have a purer powerlifting focus.

    1. Strength I Template

    13 Weeks Program
    Strength I Template
    • Main Focus: Increase strength in Squat, Bench Press and Deadlift
    • Best For: Intermediate Lifters (>3 – 9 months of experience)
    • Workouts Per Week: 3
    • Duration: 13 Weeks
    • Suggested Equipment: Lifting Shoes, Cross training sneakers, Lifting Belt, Barbell, Squat Rack, Bench

    The Strength I Template is a strength and conditioning regimen designed for those who want to increase their strength for powerlifting exercises—the squat, bench press, and deadlift. This program is meant for people with at least three months of experience with barbell lifting.

    Take A Sneak Peak At The Template:

    >> View More Samples <<

    The Strength I Template is a 13-week training plan that builds up to a testing week, which would either correspond to a powerlifting meet or a mock meet where a trainee can test their 1RM for the squat, bench press, and deadlift. Every week of the program consists of three lifting sessions and two general physical preparedness (GPP) days that involve conditioning exercises and specific training on the arms, upper back, and core. The GPP sessions may be done either after lifting workouts or on different days.


    2. Powerlifting II Template

    13 Weeks Program
    • Main Focus: Increase strength in Squat, Bench Press and Deadlift
    • Best For: Intermediate Lifters (>6 – 9 months of experience)
    • Workouts Per Week: 4
    • Duration: 13 Weeks
    • Suggested Equipment: Lifting Shoes, Cross training sneakers, Lifting Belt, Barbell, Squat Rack, Bench

    The Powerlifting II Template is crafted for trainees with a bit more time under the bar (e.g., six to nine months) who would like to maximize strength in the Big Three. For those thinking about signing up for a meet and who have the right amount of lifting experience, we can confidently say that this would be an ideal program for you.

    This program can work well during a period of weight loss if someone was also going to a powerlifting meet. However, if your main objective is weight loss, and you don’t have any upcoming meets, we recommend the Powerbuilding I and III Templates.

    Take A Sneak Peak At The Template:

    Powerlifting II

    >> View More Samples <<

    The Powerlifting II Template is a 13-week training plan that builds up to a testing week, which would either correspond to a powerlifting meet or a mock meet where a trainee can test their 1RM for the squat, bench press, and deadlift. Every week of the program consists of four lifting sessions and two general physical preparedness (GPP) days that involve conditioning exercises and specific training on the arms, upper back, and core. The GPP sessions may be done either after lifting workouts or on different days.


    3. Strength III Template

    13 Weeks Program
    • Main Focus: Increase strength in either Squat, Bench Press and Deadlift OR Squat Overhead Press and Deadlift
    • Best For: Advanced Lifters (12+ months of experience)
    • Workouts Per Week: 4
    • Duration: 13 Weeks
    • Suggested Equipment: Lifting Shoes, Cross training sneakers, Lifting Belt, Barbell, Squat Rack, Bench

    The Strength III Template can also be considered “Powerlifting III,” as it is the next in the series of templates we’ve created for those looking to maximize strength in the squat, bench press, and deadlift.

    The biggest difference in this template is the ability for the user to select all of their own exercises, including setting it up to favor maximal strength in the overhead press instead of the bench press in preparation for a strengthlifting meet or similar. However, the additional freedom in exercise selection and program setup necessitates a good amount of experience to follow this program, and we only recommend it to individuals with more than a year of experience in formal strength training with barbells.

    Take A Sneak Peak At The Template:

    Strength III Template

    >> View More Samples <<

    We expect this program to work well during a period of weight loss if someone was also going to a powerlifting or strengthlifting meet. However, if your main objective is weight loss, and you don’t have any upcoming meets, or if you have other goals such as muscle hypertrophy, you could check out some of our other templates.


    4. Powerbuilding II Template

    10 Weeks Program
    Powerbuilding II
    • Main Focus: Increase strength in Squat, Bench Press and Deadlift AND Increasing muscle size
    • Best For: Intermediate Lifters (>6 – 9 months of experience)
    • Workouts Per Week: 4
    • Duration: 10 Weeks
    • Suggested Equipment: Lifting Shoes, Cross training sneakers, Lifting Belt, Barbell, Squat Rack, Bench

    Powerbuilding, as its name implies, is a combination of powerlifting and bodybuilding. By definition, the powerlifting-specific elements of the training program focus on developing maximum strength in the lifts contested in a powerlifting meet, the squat, bench press, and deadlift. Also by definition, there is an inclusion of bodybuilding-specific bits such as isolation work to directly train muscle groups that don’t get a ton of attention in powerlifting programs, such as the biceps, calves, and upper back, to name a few.

    Take A Sneak Peak At The Template:

    Powerbuilding II Day 1

    >> View More Samples <<

    The Powerbuilding II Template follows a similar structure to the Powerbuilding I Template, but it is for lifters with a bit more lifting experience, e.g.,  around six to nine months of training with barbells.

    The main difference between the two templates is the training volume, as this template includes more reps, more sets, and a fourth lifting workout. The additional volume included in the Powerbuilding II Template is likely to present a challenge to experienced lifters, as their higher level of fitness requires additional training to be completed in order to increase both strength and size.

    This template has a similar blend of strength- and size-focused work, but more of it, with four full-body lifting workouts and two days of GPP. The GPP days follow the same structure as the Powerbuilding I Template, including conditioning and direct arm, upper back, and core work. The GPP workouts can be performed after a lifting session or on separate days.

    5. Powerbuilding III Template

    14 Weeks Program
    Powerbuilding III Template
    • Main Focus: Increase strength in Squat, Bench Press and Deadlift AND Increasing muscle size
    • Best For: Advanced Lifters (12+ months of experience)
    • Workouts Per Week: 4
    • Duration: 14 Weeks
    • Suggested Equipment: Lifting Shoes, Cross training sneakers, Lifting Belt, Barbell, Squat Rack, Bench

    The Powerbuilding III Template is our go-to for advanced lifters with more than 9 months of experience in training with barbells. It’s also the most customizable program on our list, giving users total control of the lifts they perform.

    Take A Sneak Peak At The Template:

    Powerbuilding III Day 1

    >> View More Samples <<

    The Powerbuilding III Template is a 14-week program, being the longest and highest volume one we’ll mention today. Despite being a program for advanced lifters, it allows for adaptability in the volume and intensity of the exercises, letting trainees match the workouts to their fitness level. This program also provides users with variations to help them manage fatigue, isolation programming, and exercise order. Finally, this template includes a taper at the end for those who want to test their 1RM’s in the squat, bench press, and deadlift. Many users have successfully used this template to prepare them for a powerlifting meet.

    The program caters mainly to those with prior experience in strength training, with an additional emphasis on muscle hypertrophy. A typical workout week entails four lifting workouts and two GPP workouts, however, the types of exercises can be adjusted according to the trainee’s schedule and personal goals.

    Beginners Introduction to Powerlifting

    Powerlifting is a competitive barbell sport where competitors get three attempts to lift the highest weight for 1 repetition in three disciplines: the squat, the bench press, and the deadlift. The heaviest successful attempt contributes to the competitor’s total, and the highest total within a specific weight class is the winner.

    In general, the idea behind powerlifting is for contestants to become as strong as they can in the three lifts. This means the programming and rep range are going to be more specific for these exercises compared to a more general strength and conditioning program.

    ​​The first official American national powerlifting championship was hosted by the Amateur Athletics Unions (AAUs) in 1965. Years later, in November 1972, the International Powerlifting Federation (IPF) was founded. As of this writing, the three major drug-tested powerlifting federations in the United States are the USAPL, USPA, and Powerlifting America. Powerlifting America is the US affiliate with the biggest international powerlifting organization, the IPF.

    Today, major events on the IPF (International Powerlifting Federation) calendar are as follows:

    • Equipped World Open Powerlifting Championship
    • Equipped World Sub-Junior and Junior Powerlifting Championship
    • Equipped World Masters Powerlifting Championship
    • Equipped World Bench Press Championship (Open, Sub-Junior/Junior, and Master)
    • Classic World Open Powerlifting Championship
    • Classic World Sub-Junior and Junior Powerlifting Championship
    • Classic World Masters Powerlifting Championship
    • Classic Word Bench Press Championship (Open, Sub-Junior/Junior, and Master)
    • University World Cup

    The 2024 IPF Classic World Open was just held in Lithuania. Videos of all lifting flights are available on YouTube.

    What Are The Things to Consider as an Intermediate Powerlifter?

    Training for Strength Purposes

    Strength can be understood as the amount of force created measured within a specific context. For instance, powerlifters executing a heavy 1RM squat show force production in a single context—a maximal single-effort squat. On the other hand, gymnasts or shot-put throwers show force production in an entirely different situation. Next, marathoners exhibit force production in yet a different context—submaximal, repetitive-effort locomotion.

    The point is that there are many distinct kinds of strength, all of which share the common characteristics of muscular force production.

    Based on the energy systems employed, the velocity requirements and other particulars of the activity, there are multiple types of strength. While most physical tasks use multiple types of strength, single types of strength predominate in certain sports:

    • Maximal Strength: low-velocity force production in a single or brief time frame, like powerlifting.
    • High Velocity Strength: high-velocity force production in a single or brief time frame, like Olympic weightlifting, shot put, high jump.
    • Strength Stamina: repeated, sustained force production at near-maximal levels, like gymnastics, sprinting, etc.
    • Strength Endurance: repeated, sustained force production at submaximal levels, like distance running.

    Keep in mind that increases in strength are due to both neurological and structural changes to multiple different tissues, including the skeletal muscle and bone, the central and peripheral nervous systems, tendons and ligaments,  and more.

    Modifiable and Non-Modifiable Factors:

    A number of modifiable and non-modifiable factors correlate with strength because of the broad range of inputs linked to changes in strength performance.

    Genetics, anthropometry, muscle fiber distribution, muscle origin and insertion, and so on are examples of non-modifiable factors. Muscle size, conditioning, muscle fiber recruitment, movement proficiency, and so on are all modifiable factors. When we discuss programming, we’ll focus on how you can maximize the modifiable factors to increase strength.

    Astute readers will note the absence of sex on either list, and this is no accident. Multiple studies have shown that, on average, men and women respond similarly to resistance training with respect to strength gain. On average, men and women will gain the same relative amount of strength upon undertaking a lifting program.

    A recent study on the rate of strength gain in 626 female and 1,271 male powerlifting athletes over a period of fifteen years corroborates this idea. Despite variations in both absolute (total weight lifted) and relative (weight lifted compared to bodyweight) strength between the sexes, the rate of strength gain is the same for men and women. Taking into consideration other available data, we purposefully omitted sex from our lists. [1] Men and women should not be trained differently based on their sex, but rather, their programming should be individualized based on their response, which is not modified by sex.

    Exercise Selection Should Be Specific

    The purpose of specificity in exercise selection is best illustrated by the Specificity of Adaptation to Imposed Demand (SAID) principle. SAID suggests that the main modifications developed from exercise are specific to the training completed by the individual. There are various exercise characteristics that affect specificity, such as the exercise’s range of motion, joint angles, intensity, movement velocity, energy systems, contraction type, and so on. [2, 3]

    Transference Between Exercises:

    These characteristics affect how strength, power, and cardiorespiratory fitness are developed. As we discussed, different types of exercise utilize and grow different types of strength; so, the degree to which a particular movement or exercise will improve performance in another is called transference. The more alike the movements or modes in two exercises are, the more transference we expect.

    Since the type of strength we improve is closely related to the exercise’s specifics, a substantial portion of the exercise selection in a given program or template should reflect the particular performance goals of the trainee.

    Exercise Selection:

    Exercise selection refers to the movements and their specifics, like range of motion, style, and tempo, and are determined based on a trainee’s goals, workout preferences, and the exercise’s trainability.

    Exercise selection is meant to maximize adherence to the program and fitness modifications (adaptations) while at the same time reducing injuries. Adherence is likely improved when individuals choose their own exercises, within the requirements of their goal. The right number of exercise variations in a single workout phase or over several phases is unknown at this time, but it likely varies among trainees depending on their preferences, training experience, and responsiveness.

    Exercise Variation:

    Exercise variation is also important and should be relatively high for untrained individuals, as it boosts motor learning and reduces the risk of injury. Variation comes with its own set of task demands, like range of motion, joint angles, movement tempos, etc.

    At times with high exercise variation, each movement on a workout day should be different, if achievable. Repetition and loading schemes might be highly varied as well.

    Finally, exercise variation may be reduced for a brief period (2-4 weeks) near competitions, tests, or other related events. At times of low exercise versatility, you can repeat prioritized movements during the entire workout week. You can decrease the repetition and loading scheme variation, too.

    Intensity

    Intensity is the weight used in an exercise and is calculated as a percentage of 1-Repetition Maximum (1RM). Intensity selects for the specific adaptations that are likely to be the result of a program.

    One important factor related to intensity is how close to failure a set is taken, which determines the Rating of Perceived Exertion (RPE), Repetitions in Reserve (RIR), or loss in bar velocity across a set. In a nutshell, the higher the intensity of the exercise, the lower the proximity to failure, the higher the RPE, the fewer repetitions left in reserve, and the greater the loss in bar velocity.

    Overall, intensity should reflect a trainee’s personal goals and needs, as it determines the types of adaptations an individual is likely to generate. Different goals should favor different rep schemes, proximity to failure, and subsequent intensity as needed.

    Tailoring Intensity & Proximity to Failure:

    The program’s intensity and proximity to failure prescriptions must be tailored to an individual’s unique needs and goals. For an experienced lifter who knows the task they’ll be assessed on, the majority of training should focus on eliciting the relevant skills and adaptations. At the same time, it should provide training for those areas that are lagging behind in physical development.

    What’s the Link Between Maximal Strength & Intensity?

    For strength training, current evidence suggests that there is a minimum threshold for weight (e.g., intensity) that is needed to improve performance. We can therefore generate a minimum threshold for strength training of approximately 65-75% 1RM for multiple-repetition work and greater than approximately 85-90% 1RM for single-repetition efforts. Schoenfeld 2017 Mangine 2015 Androulakis-Korakakis 2018 

    Pairing these intensity minimums with a rep scheme that is similar to the desired outcome, e.g., maximal strength/1RM and not strength endurance/20RM, lays the groundwork for an exercise program that is specifically targeting maximal strength performance. 

    Regarding proximity to failure, most sets for compound exercises focused on strength development should maintain relatively high proximity to failure, e.g., 2-4 RIR or RPE 6-8, which coincides with a small decrease in barbell velocity during the effort.

    Doing higher-intensity sets and taking them closer to failure, like RIR 0-2 or RPE 8-10, are appropriate for isolation work aimed at increasing muscular hypertrophy and in short-term, peaking phases when you’re working up to competitions or 1RM testing.

    Volume

    Exercise volume is the total number of repetitions done for a specific muscle group or movement in a given time frame, such as a single session or a week. Exercise volume can be calculated by multiplying sets and reps for a particular exercise, movement type (e.g. press or hinge), or body part.

    A related concept that is often discussed is tonnage or volume load, which is how much weight is lifted for the volume prescribed. It can be calculated by multiplying the formula: sets x repetitions x load.

    In general, tonnage is not a particularly useful metric to track, as it doesn’t provide any data on how hard the sets were or how many reps each set was performed for, and thus, it’s difficult to use for managing a program. Instead, we recommend tracking volume and average intensity, as this will identify where the lifter is doing most of their training (e.g., 60 to 70% 1RM vs 70 to 80% 1RM)and how much of it they’re doing. This can be very useful information for adjusting programming to suit the lifter. 

    In general, higher training volumes typically result in greater strength gains, provided the intensity, proximity to failure, and exercise selection are correct for how strength will be tested, AND the total training stress is appropriate for the individual. In that sense, exercise volume tends to display a graded dose-response relationship to strength, provided the lifter can handle it.

    Hitting the Right Spot With Your Exercise Volume:

    Overly high exercise volumes that exceed a person’s present training capacity will produce lower strength gains than more moderate training volumes.

    The ideal volume to maximize strength growth is as of yet unknown, and research on the “minimum dose” required to produce some strength improvement has produced ambiguous results, which is expected given the large interindividual variability in training response.

    We suggest that you start with volumes that are comparable to your previous training and that use the appropriate intensity for your goal(s) while maintaining the correct proximity to failure discussed above, e.g., RPE 6 to 8 for compound exercises focused on strength and 8 to 10 for isolation exercises focused on muscular hypertrophy.

    Another useful metric is session RPE or “sRPE,” which describes how hard a workout was. It’s rated on a scale of 1 to 10, where 1 is analogous to rest and 10 is the hardest workout imaginable. Outside of active recovery sessions, most should fall between sRPE 6 and 8.

    If, after beginning a new program, you consistently feel sore and fatigued, rating sessions RPE>8 often, and not making any strength improvements, there’s likely too much training stress. Reducing the training volume can mitigate this.

    On the other hand, if you begin a new program and have no soreness whatsoever (especially with the introduction of new exercises), rate session RPE<5 often, and fail to make strength gains, then the training stress may be too low. One way to resolve this is to increase your training volume.

    Volume can be progressively increased over time to achieve greater fitness adaptations. Keep in mind that some short-term fatigue is anticipated with this method. The increase in volume should be slow and gradual, and it should be done after deciding which training variables, such as intensity, exercise selection, proximity to failure, frequency, and rest periods, are suitable for your goals.

    Progressive Loading

    The Principle of Progressive Overload suggests that the body must be challenged by gradually greater training stimuli in order to generate fitness adaptations over time. Unfortunately, many misinterpret the word “overload” to mean that the training has to become harder in order to force the body to adapt.

    Instead, the training needs to keep pace with a person’s fitness level, ultimately staying the same level of “hard.” As we get stronger and fitter, we’re able to lift more weight and do more training, which we must do to keep pace with our fitness adaptations.

    This is why our preferred term is actually “progressive loading“, thereby designating that an increase in fitness should be met with an increase in training stimulus to maintain the desired training stress, and not that an increase in training stress is needed to increase performance potential. We get “bigger, faster, and stronger” and are THEN able to lift more weight and move faster.

    Overall, we can conceptualize progressive loading as “matching” loading to performance potential, which we can do by using RPE and RIR. 

    Periodization:

    In any case, even the most carefully designed program eventually reaches its limits. This is where periodization comes in. Periodization is the strategic manipulation of training variables like rep schemes, intensity, sets, and exercise selection over time. Typically, a set of programming variables (called a mesocycle) will be run for as long as it is producing good results, typically 4-8 weeks, though sometimes we get lucky and things last longer!

    After a program has run its course, as demonstrated by the individual wanting a change due to staleness and/or failure to show any demonstrable improvement in the priority lifts over a few weeks, the program’s variables will be adjusted, and the lifter will start a new mesocycle.

    For completeness, the shortest repeated cycle of workouts (typically a week in most programs) is a microcycle. A long-term training organization that consists of many mesocycles over a year or quadrennial is called a macrocycle.

    By systematically adjusting programming variables based on an individual’s goals, feedback, and response, we can avoid stagnation and continue on a path of progress. This iterative approach ensures personalized adaptation and sustained improvement over time. But, this is also not an exact science!

    Why Should You Follow A Powerlifting Program?

    Very Low Risk of Injury

    Doing an intermediate powerlifting program isn’t particularly risky from an injury standpoint. Injury prevalence, that is, the number of cases found within a specific group of athletes or sport at a specific time are usually reported on the basis of the exposure to the sport or competition. It’s been suggested that injury rates per 100 participation hours are preferred based on current convention. [4]

    Despite popular chatter, lifting weights is actually one of the safest forms of exercise. All resistance training modalities have an average injury rate of roughly 1-4 injuries per 1,000 participation hours. [5, 6, 7]

    The injury rates associated with various forms of resistance training vary slightly, as demonstrated below:

    • Bodybuilding 0.24-1.0 
    • Powerlifting: 1-4.4
    • Weightlifting: 2.9-3.3
    • CrossFit: 2.3-3.1
    • Strongman: 4.5–6.1
    • Highland Games: 7.5

    According to research, the injury rates associated with weightlifting, bodybuilding, powerlifting, and CrossFit are similar to those of other non-contact sports and leisure activities. For instance, depending on the study technique, the injury risks for walking and cycling are 0.19-1.2 or 0.5-2 injuries per 1,000 hours, whereas the injury rate for track and field is approximately 3.6 injuries per 1,000 participation hours. [8, 9]

    In terms of severity, current research suggests that the majority of injuries are not catastrophic. For instance, the current data indicates that symptoms of the average powerlifting injury lasted for 12 days. [10] Moreover, studies reporting on severity and time loss from resistance training injuries suggest a symptomatic period of less than two weeks. [11]

    Likely to Produce Muscle Hypertrophy

    Powerlifting is likely to produce some degree of hypertrophy—in fact, most strength training programs are supposed to produce LBM increases provided the environment (nutrition, sleep) and training responsiveness are suitable.

    Increased Physical Strength

    Strength training has been demonstrated to increase power, endurance, and speed as muscles adapt and change. [12, 13]

    The amount of force a muscle can produce is determined by the quantity of cross-bridges present in its myofibrils and the electrochemical signal that tells the muscle to contract. Studies indicate that larger muscle fibers generate greater force in comparison to smaller ones. [14, 15, 16] It makes theoretical sense that greater growth would result in greater strength, all else being equal.

    However, remember—as we covered in the beginning—that different exercises improve different kinds of strength and in different muscle groups. If transference is low between two types of training, you can’t expect to perform well in one after training in the other. In such a situation, you may experience muscle growth without the desired type of strength and vice versa—an increase in strength without corresponding muscle hypertrophy.

    Finally, while simultaneous improvements in strength and size are the result of overlapping processes (i.e., sufficient mechanical loading of the muscles, using shared machinery to repair, remodel, and improve the muscles), the increase in size is unlikely to be the sole cause of the increase in strength, rather it’s one of many adaptations the muscle can use to increase force production. [17]

    Weight Management

    Lifting weights has been demonstrated to reduce waist circumference by reducing abdominal fat. [18]  Furthermore, research suggests that regular exercise increases a person’s awareness of when they’re full during meals, which may help with weight management, i.e. loss or maintenance. [19]

    A physiological phenomenon that may decrease abdominal adipose tissue or belly fat is increased excess post-exercise oxygen consumption (EPOC). It’s a term that refers to the excess energy required for muscle remodeling and repair during the post-workout recovery process. [20] Increases in muscle protein synthesis rates within the post-exercise recovery phase are thought to be a clear indicator of a spike in resting energy expenditure. [21]

    The energy expenditure during EPOC increases with exercise volume, intensity, and the amount of muscle mass used during resistance training. This excess post-exercise oxygen consumption is also higher in untrained than trained individuals. [22]

    Thisexcess post-exercise oxygen consumption is also higher in untrained than trained individuals because various high-cost metabolic processes are adapted to in trained individuals so that they are more efficient.

    However, it’s a different story when it comes to weight loss. It’s unclear whether EPOC actually increases the daily total of calories spent, such as the total daily energy expenditure (TDEE), as this hasn’t been thoroughly studied. The available research suggests that EPOC contributes very little overall energy to TDEE. [23]

    An additional point that often comes up is that the muscular gains from hypertrophy training cause an individual’s resting metabolic rate to increase. While it is true that lean body mass is one of the main determinants of resting energy expenditure, an individual would have to gain a lot of muscle to see an appreciable increase in resting metabolic rate. Consider that a kilogram of muscle uses roughly 13 calories per day, and a kilo of fat uses 4.5 calories per day. [24] If a person didn’t lose any fat but gained 10 kilograms of muscle—a process that could take years— their metabolic rate would go up by 130 Calories per day, which is a rather modest difference.

    Nevertheless, the science underlying weightlifting is far more nuanced, involving modifications at the cellular, endocrine, and neurological levels in addition to the muscular level. Those who lift weights regularly typically see improvements in their body composition.

    Lowered Risk of Illness

    Working out generally lowers your risk of developing various illnesses, and powerlifting is no exception. More specifically, there is some evidence that regular physical exercise lowers the risk of several diseases and chronic conditions, such as type II diabetes, cancer, etc. [25]  Furthermore, it appears that stronger persons have greater health benefits than lifters with minimal strength gains. [26, 27]

    For those susceptible to osteoporosis (loss of bone mass that increases the risk of fracture), like women going through menopause, strength training can be especially beneficial as it promotes bone growth and strengthens the bones. [28]

    Additionally, strength training can help mitigate symptoms of osteoarthritis, a common, sometimes debilitating disorder linked to joint pain and loss of joint function and mobility that often affects the hands, hips, and knees during middle age and later in life. Research has shown that strength training often produces clinically significant increases in muscle strength, functional capacity, and pain scores in patients with advanced osteoarthritis. [29] Furthermore, it appears that starting to lift earlier not only lessens the strength loss caused by osteoarthritis but also delays and even reverses the course of the condition. [30]

    Improvements in Mental Health

    Regular strength training has been demonstrated to either relieve the symptoms of certain mental health problems like depression and anxiety or to reduce the risk of developing them. Even in cases where the individuals fail to become stronger from the training, the positive effects of lifting for mental health still occur through some not-yet-understood mechanism. [31, 32]

    A possible and obvious correlation is that getting enough sleep is essential for preserving mental health, and strength training has been linked to higher-quality sleep in trainees. [33]

    Why Train With Barbell Medicine?

    Whether you’re all set with one of our premade templates or prefer a bespoke training program, we’re here to help. What allows us to stand apart and stand proud is our science-backed approach to fitness, where we always use the latest research in sports medicine to design our programs and help our clients get the best results for their own needs and goals.

    Numerous professional athletes who compete in various sports, including Olympic weightlifting, bodybuilding, CrossFit, and powerlifting, have worked with us, and we’ve had the honor of helping them reach their goals.

    But beyond that, we have an expanding network of fitness enthusiasts that attest to our success working together. In addition to keeping the lines of communication open between our team and our clients, we also have a supportive and active community where trainees can share experiences and advice. To join our community and see what others have to say, sign up for our forum or subscribe on social media channels—we’re on Twitter, Instagram, YouTube, and Facebook.

    Looking forward to hearing from you, and have a safe workout!

    References

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    2. Baechle, T. R., Earle, R. W., & Association (U.S.), N. S. & C. (2008). Essentials of Strength Training and Conditioning. In Google Books. Human Kinetics. https://books.google.mk/books/about/Essentials_of_Strength_Training_and_Cond.html?id=rk3SX8G5Qp0C&redir_esc=y

    3. Verkhoshansky, Y., & Siff, M. C. (2009). Supertraining. In Google Books. Verkhoshansky.

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    6. Keogh, J. W. L., & Winwood, P. W. (2016). The Epidemiology of Injuries Across the Weight-Training Sports. Sports Medicine, 47(3), 479–501. https://doi.org/10.1007/s40279-016-0575-0

    7. Strömbäck, E., Aasa, U., Gilenstam, K., & Berglund, L. (2018). Prevalence and Consequences of Injuries in Powerlifting: A Cross-sectional Study. Orthopaedic Journal of Sports Medicine, 6(5), 232596711877101. https://doi.org/10.1177/2325967118771016

    8. Jacobsson, J., Timpka, T., Kowalski, J., Nilsson, S., Ekberg, J., Dahlström, Ö., & Renström, P. A. (2013). Injury patterns in Swedish elite athletics: annual incidence, injury types and risk factors. British Journal of Sports Medicine, 47(15), 941–952. https://doi.org/10.1136/bjsports-2012-091651

    9. Campbell, K., Foster-Schubert, K., Xiao, L., Alfano, C., Bertram, L. C., Duggan, C., Irwin, M., & McTiernan, A. (2012). Injuries in Sedentary Individuals Enrolled in a 12-Month, Randomized, Controlled, Exercise Trial. Journal of Physical Activity and Health, 9(2), 198–207. https://doi.org/10.1123/jpah.9.2.198

    10. Raske, Å., & Norlin, R. (2002). Injury Incidence and Prevalence among Elite Weight and Power Lifters. The American Journal of Sports Medicine, 30(2), 248–256. https://doi.org/10.1177/03635465020300021701

    11. Keogh, J. W. L., & Winwood, P. W. (2016). The Epidemiology of Injuries Across the Weight-Training Sports. Sports Medicine, 47(3), 479–501. https://doi.org/10.1007/s40279-016-0575-0

    12.  Andersen V, Prieske O, Stien N, Cumming K, Solstad TEJ, Paulsen G, van den Tillaar R, Pedersen H, Saeterbakken AH. Comparing the effects of variable and traditional resistance training on maximal strength and muscle power in healthy adults: A systematic review and meta-analysis. J Sci Med Sport. 2022 Dec;25(12):1023-1032. doi: 10.1016/j.jsams.2022.08.009. Epub 2022 Aug 28. PMID: 36130847.

    13.  Balabinis CP, Psarakis CH, Moukas M, Vassiliou MP, Behrakis PK. Early phase changes by concurrent endurance and strength training. J Strength Cond Res. 2003 May;17(2):393-401. doi: 10.1519/1533-4287(2003)017<0393:epcbce>2.0.co;2. PMID: 12741884.

    14. Trappe S, Williamson D, Godard M, Porter D, Rowden G, Costill D. Effect of resistance training on single muscle fiber contractile function in older men. J Appl Physiol. 2000;89(1):143–52. 23.

    15. Widrick JJ, Stelzer JE, Shoepe TC, Garner DP. Functional properties of human muscle fbers after short-term resistance exercise training. Am J Physiol Regul Integr Comp Physiol. 2002;283(2):R408–16.

    16.  Dankel SJ, Kang M, Abe T, Loenneke JP. Resistance training induced changes in strength and specific force at the fiber and whole muscle level: a meta-analysis. Eur J Appl Physiol. 2019;119(1):265

    17. Loenneke, J.P., Buckner, S.L., Dankel, S.J. et al. Exercise-Induced Changes in Muscle Size do not Contribute to Exercise-Induced Changes in Muscle Strength. Sports Med 49, 987–991 (2019). https://doi.org/10.1007/s40279-019-01106-9

    18. O’Donoghue, G, Blake, C, Cunningham, C, Lennon, O, Perrotta, C. What exercise prescription is optimal to improve body composition and cardiorespiratory fitness in adults living with obesity? A network meta-analysis. Obesity Reviews. 2021; 22:e13137. https://doi.org/10.1111/obr.13137

    19. Hopkins, Marka,b; King, Neil Ac; Blundell, John Ea. Acute and long-term effects of exercise on appetite control: is there any benefit for weight control?. Current Opinion in Clinical Nutrition and Metabolic Care 13(6):p 635-640, November 2010. | DOI: 10.1097/MCO.0b013e32833e343b

    20. Bahr, R. “Excess postexercise oxygen consumption–magnitude, mechanisms and practical implications.” Acta physiologica Scandinavica. Supplementum vol. 605 (1992): 1-70.

    21. Welle, S, and K S Nair. “Relationship of resting metabolic rate to body composition and protein turnover.” The American journal of physiology vol. 258,6 Pt 1 (1990): E990-8. doi:10.1152/ajpendo.1990.258.6.E990

    22. Abboud, George J et al. “Effects of load-volume on EPOC after acute bouts of resistance training in resistance-trained men.” Journal of strength and conditioning research vol. 27,7 (2013): 1936-41. doi:10.1519/JSC.0b013e3182772eed

    23. LaForgia, J et al. “Effects of exercise intensity and duration on the excess post-exercise oxygen consumption.” Journal of sports sciences vol. 24,12 (2006): 1247-64. doi:10.1080/02640410600552064

    24. Wang, Zimian et al. “Evaluation of specific metabolic rates of major organs and tissues: comparison between men and women.” American journal of human biology : the official journal of the Human Biology Council vol. 23,3 (2011): 333-8. doi:10.1002/ajhb.21137

    25. Sullivan, J., Feigenbaum, J., & Baraki, A. (2023). Strength training for health in adults: Terminology, principles, benefits, and risks. In: UpToDate. Grayzel J (Ed). Available from https://www.uptodate.com/contents/strength-training-for-health-in-adults-terminology-principles-benefits-and-risks

    26.  Igarashi, Yutaka. Effects of Differences in Exercise Programs With Regular Resistance Training on Resting Blood Pressure in Hypertensive Adults: A Systematic Review and Meta-Analysis. Journal of Strength and Conditioning Research 37(1):p 253-263, January 2023. | DOI: 10.1519/JSC.0000000000004236

    27.  Jansson AK, Chan LX, Lubans DR, Duncan MJ, Plotnikoff RC. Effect of resistance training on HbA1c in adults with type 2 diabetes mellitus and the moderating effect of changes in muscular strength: a systematic review and meta-analysis. BMJ Open Diabetes Res Care. 2022 Mar;10(2):e002595. doi: 10.1136/bmjdrc-2021-002595. PMID: 35273011; PMCID: PMC8915309.

    28.  Watson SL, Weeks BK, Weis LJ, Harding AT, Horan SA, Beck BR. High-Intensity Resistance and Impact Training Improves Bone Mineral Density and Physical Function in Postmenopausal Women With Osteopenia and Osteoporosis: The LIFTMOR Randomized Controlled Trial. J Bone Miner Res. 2018 Feb;33(2):211-220. doi: 10.1002/jbmr.3284. Epub 2017 Oct 4. Erratum in: J Bone Miner Res. 2019 Mar;34(3):572. PMID: 28975661.

    29.   Turner MN, Hernandez DO, Cade W, Emerson CP, Reynolds JM, Best TM. The Role of Resistance Training Dosing on Pain and Physical Function in Individuals With Knee Osteoarthritis: A Systematic Review. Sports Health. 2020 Mar/Apr;12(2):200-206. doi: 10.1177/1941738119887183. Epub 2019 Dec 18. PMID: 31850826; PMCID: PMC7040944.

    30.  Kristensen J, Franklyn-Miller A. Resistance training in musculoskeletal rehabilitation: a systematic review. Br J Sports Med. 2012 Aug;46(10):719-26. doi: 10.1136/bjsm.2010.079376. Epub 2011 Jul 26. PMID: 21791457.

    31.  Gordon BR, McDowell CP, Lyons M, Herring MP. The Effects of Resistance Exercise Training on Anxiety: A Meta-Analysis and Meta-Regression Analysis of Randomized Controlled Trials. Sports Med. 2017 Dec;47(12):2521-2532. doi: 10.1007/s40279-017-0769-0. PMID: 28819746.

    32.   Gordon BR, McDowell CP, Hallgren M, Meyer JD, Lyons M, Herring MP. Association of Efficacy of Resistance Exercise Training With Depressive Symptoms: Meta-analysis and Meta-regression Analysis of Randomized Clinical Trials. JAMA Psychiatry. 2018 Jun 1;75(6):566-576. doi: 10.1001/jamapsychiatry.2018.0572. PMID: 29800984; PMCID: PMC6137526.

    33.   Kovacevic A, Mavros Y, Heisz JJ, Fiatarone Singh MA. The effect of resistance exercise on sleep: A systematic review of randomized controlled trials. Sleep Med Rev. 2018 Jun;39:52-68. doi: 10.1016/j.smrv.2017.07.002. Epub 2017 Jul 19. PMID: 28919335.

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    Barbell Medicine
    The Barbell Medicine Website Editorial Team consists of Fitness, Health, Nutrition, and Strength Training experts. Our Team is led by Jordan Feigenbaum, MD, an elite competitive powerlifter, health educator, and fitness & strength coach.
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