Power lifting is often confused for bodybuilding, although the two are similar in some aspects but they are very different sporting codes. A power lifter is interested in the amount of weights they can get their bodies to lift and the training that a power lifter undergoes is different to that of a bodybuilder. Power lifting is not about getting to show off muscles but it is about getting the whole body and not just the muscles to work together. Power lifting is mostly a competitive sport and the winner is the one who lifts the most weight.

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There are two types of exercises that are important for power lifting and they are known as core exercises and assistance exercises. Core exercises are for large muscles like shoulder, chest and quadriceps and assistance exercises are for smaller muscle. The core muscles are the ones that work the hardest as power lifters target dead lifts, bench presses and squats.

Bench Press gives strength to the upper body section. Most of the muscle mass a lifter needs is in their upper body while dead lifts work the entire body. Dead lifts are for biceps, arms, back and neck all these areas work together at the same time when the power lifer challenges the mammoth weight during the competition or the practice session.

Power lifting exercises can be intense but it is important to know the correct way to perform certain exercises. A power lifter has to learn the correct form or technique:

  • Dead lifts work on the entire body and it is an ideal exercise for a power lifter. The parts that are targeted simultaneously include muscles in the arms, some back muscles and neck muscles.
  • Squats build and tones muscles especially full squats that target the parts below the midsection.
  • Bench press is great for the upper body muscle. The most mass that a power lifter needs to have is in the upper body region.
  • Squats on the other hand give a lifter the added strength to power up and lift more weight.

Power lifting Diet

Power lifters, like all other sportsmen, need a special diet to help provide the body with the energy and the nutrients it will need to push it to work harder. A power lifters workout is slightly different from that of a simple Body builder. Body builders bulk up and are concerned with bulking up which means they will cut down the carbohydrates that have a high calorie value. Power lifters need the fuel that a high calorie diet provides. A high calorie diet also helps a power lifter recover faster from a grueling workout. The diet can be changed as a power lifter goes through the stages he or she needs to get through to have the right amount of muscle.


Protein is important in bulking up muscles. The necessary protein can be found in meat, eggs and dairy products. The more proteins you pack in your diet the faster you are likely to build muscles.


A power lifter needs to consume carbohydrates to increase the energy that the body will need to work. Most people consume low carb foods when they are trying to lose weight but a power lifter needs to take more high carbohydrate foods. Carbohydrates are turned into glycogen by the body but if the glycogen is not expended it gets turned into fat. Fortunately, the rigorous exercise regimen of a power lifter ensures that food meant to fire up the body will do exactly that. As a power lifter, starch should be in your diet and breads are your best friends.

Dietary fats

There are good fats and bad fats and a power lifter's diet needs to contain the right amount of monounsaturated and polyunsaturated fats. High amounts of dietary fats are important but this does not mean you should be wolfing down fried foods and cookies. It is better to be safe and stick to foods with the good fat like olive oil, cashews, hazelnuts, peanut butter and for trans-fats.


It's hard to get all the nutrients and minerals you need in food which is why the use of supplements cannot be discounted. But be warned, supplements should not replace actual meals and be careful of dubious products that might have illegal substances to enhance the results one gets from using certain supplements. They may give you quick results but in the long run these may endanger your health. Many athletes have lost out on the professional power lifting dreams because they unknowingly took banned substances.

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