Powerlifting Programs

Barbell Medicine Powerlifting Programs

Select from any of the following programs below that best suits your needs:

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Frequently Asked Questions

What are Training Programs?

Our Programs provide exercises to perform to best reach your goals. They offer specific or choices of exercises, programming for number of days of the week to exercise, sets and repetitions, and other details so that you’re armed with all that you need when you exercise. They also take into account the amount of experience you have and your preferences, such as how many days per week you have available to train.

What is the difference between Program categories?

The Endurance category is focused on conditioning and developing your overall fitness. Hypertrophy has a primary focus on building muscle size. Rehab is for those suffering from specific body part injuries that they would like to address with a tailored exercise program to return to full function. And, finally, Strength is focused on developing strength as the main goal above all others and perfectly suited for those casually or competitively engaged in weightlifting.

How are the Programs delivered and used?

You have a choice of how you’d like to use each Training Program based on your preferences. Each Program can be downloaded individual files, such as spreadsheets and PDF eBooks that contain instructions and all of the programming for your training sessions. We also have a Barbell Medicine mobile app (available for both Apple iOS & Google Android devices) that you can use instead that guides your training sessions directly in-App.

What else is provided with the Programs?

We offer lifetime support and bug fixes for each of our Programs. If you have questions or issues with the material, you can contact us in our Forum and we will be glad to provide you support.

What is your Return Policy for Programs?

Because of the electronic nature of our product and to protect our intellectual property, we do not offer any refunds or returns on Program purchases.

Who are Programs a good fit for?

We consider our Programs a great Do-It-Yourself (DIY) approach for getting high-quality programing for your goals & preferences at an unbeatable price. We recognize that some either don’t have the time and energy to use a Program or just prefer the expert advice & guidance that comes from 1-on-1 Coaching. For those situations, we offer a comprehensive 1-on-1 Coaching service and we would be glad to work with you.

Beginners Introduction To Powerlifting

As we mentioned before, powerlifting is a strength sport made up of three disciplines or exercises, the squat, bench press, and deadlift. For each lift, competitors have three chances to lift the heaviest weight for one repetition that meets the competition standards for a legal lift. The heaviest successful rep from each discipline contributes to the lifter’s total and within a particular class, the heaviest total wins. In most powerlifting meets there are three judges, two on the side and one in the center, that make sure each lift is done to the competition standard.

The Squat: In the squat, the lifter may begin descending only after obtaining the “squat” command from the center judge. After descending to below parallel, e.g. when the crease of the hip is below the top of the knee, the lifter stands up straight. The lift is finished when the knees reach full extension and the person gets the signal to “rack.”

The Bench Press: During the bench press, most powerlifting federations require the lifter to wait for the center judge to give the “start” signal before starting. Then, the lifter must lower the weight to the chest where they will receive a “press” command from the center judge after the bar becomes motionless at the bottom of the rep.  After the “press” command, the lifter will then press the weight up until both of his arms are fully extended at the elbows and then receive the “rack” command to signify the end of the attempt.

The Deadlift: The last lift of a powerlifting meet is the deadlift. There is no start command for the deadlift, rather, the center judge will place their arm in the air to signify the lifter may start lifting the weight. After standing up straight with fully extended knees and the shoulders behind the barbell if viewed from the side, the lifter will receive the “down” signal and lower the bar in a controlled way. Dropping the bar is one way that a deadlift may be “red-lighted” or disqualified.

The referees will reject the lift if the lifter does not do the three lifts specified in the technical rule book. There are three referees that judge each lift. The lift’s execution only needs the approval of two out of the three to be deemed “good.” [1]

How Does Powerlifting Differ From Bodybuilding?

The type of exercise you do determines the types of fitness adaptations you’ll get, though there’s significant overlap amongst similar types of training. When it comes to lifting weights, the main factors influencing what sort of results you’ll get are the type of exercises performed, the intensity, and the rep ranges performed in each set.

In general, powerlifting has its focus on maximal strength performance in the squat, bench press, and deadlift, whereas bodybuilding focuses on increasing muscle mass and, if competing, reducing body fat through dietary changes .

Powerlifting programs mostly focus on the squat, bench press, and deadlift, since these exercises are the main testing grounds for competitors in the sport. In contrast, bodybuilders are able to choose from a greater variety of exercises because they are not judged at all on their ability to perform any specific lift.

Additionally, a powerlifting meet evaluates an individual’s maximal strength performance, which is dependent on certain changes to the bone, muscle, neurological system, and soft tissues including ligaments and tendons. Compared to other forms of resistance training, powerlifting training requires handling heavier weights at higher intensities, as these particular adaptations require exposure to heavier loads. [2,3]  In contrast, as long as the sets are completed almost to failure, a comparatively large range of intensities result in almost similar improvements in muscle size. [4]

As a result, powerlifting programs tend to use rep ranges compared to bodybuilding programs since powerlifting requires intensity-dependent adaptations, where individuals must be able to handle weights closer to the 1-Rep-Maximum (1RM). A program that focuses on powerlifting, for instance, may advise the lifter to squat for five sets of three repetitions at 80% of their 1RM, with each set ending three to four reps short of failure, such as RPE 6. This prescription can be used for bodybuilding for some compound movements, but there are many other suitable options too.  Additionally, isolation exercises and machine-assisted exercises are usually well-suited for higher repetitions -requiring a lower intensity- and are taken closer to failure.

And Now, the Similarities

Last but not least, although there are differences between bodybuilding and powerlifting training, there are also a lot of similarities. For instance, in order to produce adaptations in the muscle, neurological system, bone skeleton, and other areas, both types of exercise use resistance training to load the musculoskeletal system over a sizable range of motion, employ a variety of rep ranges, and utilize a similar proximity to failure.

An effective strength training program tends to result in an increase in muscle size, provided that trainees are provided with appropriate nutrition, sleep, and other factors. Similarly, effective bodybuilding or hypertrophy-focused programs increase strength in the lifts performed.

It is also possible to blend bodybuilding and powerlifting together into a so-called powerbuilding program to increase strength and size simultaneously, albeit to a lesser degree than a focused strength or hypertrophy program.

Things to Consider If You’re New to Powerlifting

1. The Variability-Overuse-Injury Hypothesis

If you’re new to lifting weights, we’d recommend that you avoid specialization in rep ranges or exercises performed, as this seems to reduce efficiency in motor learning and increase the risk of injury. This is closely connected to the so-called Variability-Overuse-Injury Hypothesis, which is based on a growing body of evidence that suggests a link between decreased movement variability and injury. There’s also evidence of a decrease in movement variability as task demands and loading increase. [5]

This has been shown in younger athletes as well. A 2019 study on youth weightlifters found that 75.9% of those surveyed had low task and exercise variability—they specialized in a single sport using a small amount of movements before the age of 21. In this study, the injury-risk odds ratio for those youth specializing in weightlifting versus non-specialized athletes was 23.9. [6] In other words, focusing too much on one type of exercise/body part early on poses an increased risk of injury.

When studied, movement variability does not appear to be “noise” or “error” that should be minimized, but rather that movement variability may actually be beneficial in a number of ways, and even vital for motor behavior. [7] Experimental models have shown that early movement variability actually improves motor learning efficiency by allowing for exploration of the wide variety of movement options. [8, 9] This is further supported by the Long-Term Athletic Development Model (LTAD) for youth athletes and evidence across multiple sports that early specialization is associated with an increased risk of injury (particularly among youth athletes), as well as with poorer long-term performance outcomes. [10, 11, 12]

For these reasons, we do not recommend those new to lifting weights focus on powerlifting from the get-go. Rather, we advise a resistance training program with a variety of  exercises and rep ranges to build a broad base of physical development via something similar to our Beginner Prescription.

After this introduction to resistance training, someone can focus on powerlifting using the Strength I or Powerbuilding I  templates. In these entry-level powerlifting templates, we still use a variety of exercises to train the squat, bench press, and deadlift, but they’re more specific to these lifts than they would be in a hypertrophy-focused template in order to improve specific  skills and adaptations related to the competition  lifts.

2. Training for Strength Principles

Strength is defined as the amount of force produced measured in a specific context. For example, a powerlifter completing a heavy 1RM squat is displaying force production in one context (e.g. a maximal, single-effort squat) whereas a gymnast or shot-put thrower is displaying force production in a different context. A marathoner is displaying force production in a much different context (e.g. submaximal, repetitive-effort locomotion). In short, there are many different types of strength that are linked together by the common feature of muscular force production.

There are many different types of strength based on an activity’s velocity requirements, energy systems used, and other specifics of the activity. Most physical tasks incorporate multiple types of strength, though in some sports, a single type of strength predominates, such as:

• Maximal strength: low-velocity force production in a single or brief period of time, e.g. powerlifting.
• High velocity strength: high-velocity force production in a single or brief period of time, e.g. Olympic weightlifting, shot put, high jump, and so on.
• Strength stamina: repeated, sustained force production at near maximal levels, e.g. gymnastics, sprinting, and so on.
• Strength endurance: repeated, sustained force production at submaximal levels, e.g. distance running.

It’s important to understand that improvements in force production are complex, requiring adaptations across multiple domains including the central nervous system, peripheral nervous system, skeletal muscle, tendon structure and mechanical properties, and skeletal (bone) adaptations, among others. Due to the wide range of inputs associated with changes in strength performance, there are a number of modifiable and non-modifiable factors that correlate well with strength. Non-modifiable factors include genetics, anthropometry, muscle fiber type, musculoskeletal architecture, etc. Modifiable factors include muscle size, muscle metabolic function, physical skills, and training.

In this article, we are focusing the majority of our programming discussion on how-to maximize these modifiable factors for improvements in strength.

3. Exercise Selection Will Be Specific

The role of specificity in exercise selection is best explained by the Specificity of Adaptation to Imposed Demand (SAID) principle, which suggests that the main adaptations developed from exercise are specific to the training performed by the individual. There are a number of exercise characteristics that affect specificity including the exercise’s range of motion, intensity, joint angles, movement velocity, contraction type, energy systems, and so on. [13, 14]  

These characteristics make fitness adaptations like strength, power, and cardiorespiratory fitness somewhat specific to how they are developed. The degree to which a particular movement or exercise mode will improve performance in another movement or mode is called transference. The more similar the movements or modes are, the more transference is expected. In this way, strength is specific to the exercise(s) performed and their characteristics. Therefore, a substantial portion of the exercises included in a program should reflect the particular performance goals of the individual, when applicable.

“Exercise selection” refers to the movements and their specifics such as range of motion, tempo, and style, and it should be determined based on an individual’s goals, exercise preferences, and the exercises’ trainability. Exercise selection should maximize both adherence to the program and fitness adaptations while minimizing the risk of injury. Adherence is likely improved by self-selected exercise type.

The ideal amount of exercise variation within a single training phase or over many phases is currently unknown and likely varies amongst individuals based on their preferences, training history, training responsiveness, and so on. Exercise variation should be relatively high for untrained individuals, as it improves motor learning and reduces risk of injury. This approach exposes the individual to many different task demands, e.g. ROM, joint angles, movement tempos, and so on.

During periods of high variation, each movement on each training day should be different, if possible. Repetition and loading schemes may also be highly varied during these periods. Exercise variation can be reduced for short periods of time (2-4 weeks) around a competition, test, or event. During periods of low variation, prioritized movements may be repeated throughout the training week, if desired. Repetition and loading scheme variation may also be reduced during these periods.

4. Intensity

Exercise intensity refers to the weight used for an exercise and can be communicated as a percentage of 1-Repetition Maximum (1RM), RPE, RIR, or velocity. Exercise intensity determines the specific type of improvements that are likely to occur, e.g. what proportion of neuromuscular, structural, and conditioning-specific adaptations result from a program.

Proximity to failure is a concept related to intensity that describes how close an individual comes to their maximum volitional performance. The closer the proximity to failure, the higher the intensity of the task.

The program’s intensity and proximity to failure prescriptions should reflect the specific goals and needs of the individual. For a trained lifter, where the task they’ll be tested on is known, the bulk of the training should focus on eliciting the relevant adaptations and skills, with some training resources being dedicated to bringing up lagging areas of physical development.

Maximal strength is best developed by “high” intensity training performed at 60% of the 1RM and above. 1RM performance is additionally improved by practicing the test, e.g. regular, planned exposure to heavy singles or similar efforts that are >85% of 1RM.

For maximal strength development, the majority of the repetition work (3 reps and above) should be performed within the range of ~65 to 85% of 1RM and the majority of the 1- or 2-rep training should be performed at or above ~85% of 1RM to develop the skills and specific adaptations necessary for that 1RM performance. In both cases, the template attempts to maintain a 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.

Exposure to higher intensity sets taken closer to failure, e.g. RIR 0-1 or RPE 9-10, are appropriate for isolation work intended to increase muscular hypertrophy and, in the short-term, for peaking phases leading up to a competition or 1RM testing.

5. Volume

Exercise volume refers to the total number of repetitions performed for a particular muscle group or movement in a given time period such as a training session or a week. Volume load is calculated by multiplying the volume completed at a particular intensity—[sets x repetitions x load]. This is a more useful way to compare different programming approaches rather than considering volume alone.

Exercise volume exhibits a graded dose response relationship to strength, where greater training volumes tend to promote greater strength gains provided the intensity, proximity to failure, and overall training stress are appropriate for the individual, their goals, and training resources (such as training time and recovery). Exercise volumes that are too high may outstrip the individual’s current training tolerance and yield lower strength improvements than more moderate training volumes.

It isn’t currently known how much volume is needed to maximize strength development and studies investigating the “minimum dose” needed to drive some strength improvement have generated equivocal results. We recommend starting with volumes and volume loads that are similar to the individual’s previous training, provided they were able to tolerate and improve while following that program.

If, after starting a new program, an individual is constantly sore, fatigued, frequently rating sessions as RPE>8, and failing to make strength gains, that would seem to indicate too much training stress. One way to reduce this is to reduce training volume.

If, after starting a new program, an individual consistently experiences no soreness (particularly with the inclusion of new exercises), is frequently rating session RPE<5, and is failing to make strength gains, the training stress may be too little. One way to increase training stress is to increase training volume.

Finally, volume may be gradually increased over time to generate greater fitness adaptations, though some additional fatigue is expected in the short-term. This should be done slowly after determining the training formulation, e.g. intensity, exercise selection, proximity to failure, frequency, and rest periods that are appropriate for an individual’s goals.

6. Progressive Loading

Picking the right weight is key to ensuring you reap the benefits you desire. Improving strength and size demands consistently challenging our muscles, and it’s done through progressive loading.

As you become stronger, you need to raise the weight or number of reps performed in proportion to your new strength and fitness levels.  Similarly to determining whether the volume is appropriate for your level, you can determine the loading. If you’re feeling strong throughout your warm-ups and you can finish the recommended workouts at a specific weight, you should think about adding more weight the next time. This doesn’t mean adding weight each time you train; it means increasing the load as your fitness improves.

However, this isn’t a universally applicable method. Once trainees have enough expertise to decide whether to focus on hypertrophy training or continue focusing on their strength, the amount of exercises, sets, reps, and the movements themselves will vary.

Ready to start your powerlifting journey? Use our Program Quiz to find your program:

Benefits of Powerlifting

Let’s look at the specifics of what you will get out of a powerlifting program:

Likely to Produce Some Muscle Hypertrophy

Powerlifting is likely to produce some level of hypertrophy—most strength training programs should produce LBM (lean body mass) increases given the right environment (nutrition, sleep) and training responsiveness.

No High Risk of Injuries

Powerlifting isn’t particularly risky from an injury standpoint. The injury incidence—the rate of injuries in a particular group of athletes or sport—are typically reported based on exposure to the sport or competition. Rates of injury per 1,000 participation hours in training or competition are preferred based on current convention. [15]

Despite the insinuation that resistance training may be risky, lifting weights is actually one of the safest types of exercise available, with an average injury rate of about 2-4 injuries per 1,000 participation hours for all resistance training modalities. [16, 17, 18]

With that in mind, different types of resistance training have slightly different injury rates, seen 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

Do note that all injuries are reported per 1,000 participation hours. This data suggests that the injury rates for bodybuilding, powerlifting, weightlifting, and CrossFit are comparable to other non-contact sports and recreational activities. For example, track and field has an injury rate of about 3.6 injuries per 1,000 participation hours, whereas walking and cycling have injury risks of 0.19–1.2 and 0.5–2 injuries per 1,000 hours, depending on study methodology. [19, 20] 

With respect to injury severity, the current data suggests that the majority of accidents are not catastrophic. With respect to powerlifting, for example, the present data suggests that the average injury was symptomatic for 12 days. [21] Additionally, all of the other studies that actually report data on severity and time loss from resistance training injuries indicate a symptomatic period of less than two weeks. [22]

Improvements in Physical Strength

Strength is more than just a muscle’s capacity to produce its maximum force during an exercise. As muscles adapt and evolve, strength training has actually been shown to increase power, endurance, and speed as well. [23, 24]

Fundamentally, the number of cross bridges that myofibrils in a muscle have determines how much force the muscle can generate. The more myofibrillar growth there is, the more cross bridges may be created. Research suggests that hypertrophied muscle fibers create more force as opposed to the smaller ones. [25, 26, 27] From a theoretical viewpoint, more growth is supposed to lead to more strength. In reality, these things aren’t that “easy.”

Since muscular strength will be evaluated in specific settings, performance improvement requires the development of a certain skill set. Strength may not always correspond with muscle growth if muscle growth results from training that does not enhance performance in the task or exercise being used to assess strength. Alternatively, strength may increase without an increase in muscle size if strength is tested to a measurable level before hypertrophy is developed.

Lastly, it’s possible that processes that overlap and arise from the necessary mechanical loading of the muscles account for the differences in strength and size. Strength and size gains occur simultaneously when shared machinery is used to repair, rebuild, and enhance muscle, but the greater size isn’t the sole reason for the enhanced strength. [28]

Reduced Risk of Diseases

Any type of exercise can decrease the risk of numerous diseases, and powerlifting is no exception. More specifically, training is said to reduce the risk of health issues like type II diabetes and cancer. [29] What’s more, it seems that people who get stronger see more improvements health-wise as opposed to individuals who lift, but don’t grow as strong. [30, 31]

Strength training has proven benefits for people who are at risk of osteoporosis, such as menopausal women, as it helps strengthen the bones and encourage their growth. [32]

This type of exercise is also good for people suffering from joint pain due to osteoarthritis. In middle aged and older individuals, osteoarthritis typically targets the hands, hips, and knees. Even in those with an advanced osteoarthritis, strength training frequently results in clinically noticeable increases in muscle strength and functional capacity, as well as a decrease in pain scores. [33] Moreover, it seems that beginning to lift earlier on both reduces the strength loss brought on by osteoarthritis and also slows and even reverses the illness’ progression. [34]

Mental Health Benefits

Frequent strength exercising has been shown to lower the likelihood of developing some mental health conditions, like anxiety and depression, or to lessen their symptoms. The exact mechanism behind this is distinct and as of yet underexplored, thus not clearly understood. The mental benefits of strength training apply even if the individuals don’t become physically stronger. [35, 36]

Finally, gaining adequate sleep is key to maintaining excellent mental health, and strength training is associated with better sleep quality in individuals. [37]

Weight Management

In addition to being beneficial for overall health, lifting weights can also help with weight management by increasing muscle mass and strength, decreasing fat mass, and preventing weight regain. Specifically, resistance training reduces waist circumference by decreasing fat stored in the abdomen. [38]  There’s also evidence that it makes many people more sensitive to feelings of fullness during meals, which may aid in weight loss or maintenance. [39] 

It’s often said that resistance training and/or high intensity interval training (HIIT) reduce fat mass because of their higher excess post-exercise oxygen consumption (EPOC). The “extra” energy in EPOC comes from the energy needed for post-workout recovery, e.g. muscle remodeling and repair. [40] Increases in muscle protein synthesis rates during the recovery phase after exercise produce a rise in energy expenditure. [41]

As exercise volume, intensity, and the amount of muscle mass used during resistance training increase, so does the energy expenditure during EPOC. That said, many expansive metabolic processes are more efficient in trained individuals and EPOC is generally higher in untrained compared to trained individuals. [42] It’s also unclear whether EPOC genuinely raises the daily total of calories utilized, such as the total daily energy expenditure (TDEE). In any case, current research indicates that EPOC’s overall energy contribution to TDEE is relatively minor. [43]

Finally, many suggest that the increases in an individual’s resting metabolic rate is due to muscle gains, but this is probably a stretch, too. Consider the following: a kilogram of fat uses 4.5 Calories per day, while a kilogram of muscle uses about 13. [44] Someone would need to put on a lot of muscle mass to make a noticeable impact on the overall daily energy expenditure, which would also be partially offset by fat mass loss. Gaining 10 kg of muscle typically takes years and has the potential to boost total daily energy expenditure by about 100 calories on a daily basis, which isn’t going to make a big difference in the weight loss trajectory.

Overall, lifting weights are likely to improve weight management through a number of different ways.  If weight loss is your primary goal, however, dietary changes will be more important in order to achieve a negative energy balance required to lose weight.

Why Should You Train With Us?

Working with a professional team—like ours—means a safe road to guaranteed results, provided you fulfill your end of the bargain. Whether you choose one of our templates or prefer a personalized training program, you can rest assured that your workout schedule was designed by physicians, professional coaches, powerlifters, dietitians, rehab clinicians—in a nutshell, experts—who use their experience, knowledge, and the latest research in sports medicine to get your where you want to go.

Remember that you can always reach out for a personalized program, and we’ll tailor-make one to suit your goals.

If you still have doubts whether we are the right fit for you, don’t hesitate to log onto our forum, and follow what satisfied clients have to say across our social media channels—Twitter, Instagram, YouTube and Facebook. We’re looking forward to you joining our community and training with you!

Ready to start your powerlifting journey? Use our Program Quiz to find your program:

References:

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2. Schoenfeld, Brad J et al. “Strength and Hypertrophy Adaptations Between Low- vs. High-Load Resistance Training: A Systematic Review and Meta-analysis.” Journal of strength and conditioning research vol. 31,12 (2017): 3508-3523. doi:10.1519/JSC.0000000000002200

3. Androulakis-Korakakis, Patroklos et al. “Reduced Volume ‘Daily Max’ Training Compared to Higher Volume Periodized Training in Powerlifters Preparing for Competition-A Pilot Study.” Sports (Basel, Switzerland) vol. 6,3 86. 29 Aug. 2018, doi:10.3390/sports6030086

4. Schoenfeld, Brad J et al. “Loading Recommendations for Muscle Strength, Hypertrophy, and Local Endurance: A Re-Examination of the Repetition Continuum.” Sports (Basel, Switzerland) vol. 9,2 32. 22 Feb. 2021, doi:10.3390/sports9020032

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10. Biese, K. M., Post, E. G., Schaefer, D. A., & Bell, D. R. (2018). Sport Specialization and Participation Characteristics of Female High School Volleyball Athletes. Athletic Training & Sports Health Care, 10(6), 247–252. https://doi.org/10.3928/19425864-20180830-01

11. Ford, P., De Ste Croix, M., Lloyd, R., Meyers, R., Moosavi, M., Oliver, J., Till, K., & Williams, C. (2011). The Long-Term Athlete Development model: Physiological evidence and application. Journal of Sports Sciences, 29(4), 389–402. https://doi.org/10.1080/02640414.2010.536849

12. Post, E. G., Trigsted, S. M., Riekena, J. W., Hetzel, S., McGuine, T. A., Brooks, M. A., & Bell, D. R. (2017). The Association of Sport Specialization and Training Volume With Injury History in Youth Athletes. The American Journal of Sports Medicine, 45(6), 1405–1412. https://doi.org/10.1177/0363546517690848

13. 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

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

15. van Mechelen, W., Hlobil, H., & Kemper, H. C. G. (1992). Incidence, Severity, Aetiology and Prevention of Sports Injuries. Sports Medicine, 14(2), 82–99. https://doi.org/10.2165/00007256-199214020-00002

16. Aasa, U., Svartholm, I., Andersson, F., & Berglund, L. (2016). Injuries among weightlifters and powerlifters: a systematic review. British Journal of Sports Medicine, 51(4), 211–219. https://doi.org/10.1136/bjsports-2016-096037

17. 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

18. 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

19. 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

20. 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

21. 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

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