{"id":7705,"date":"2025-07-29T00:00:50","date_gmt":"2025-07-29T00:00:50","guid":{"rendered":"https:\/\/fitolympia.com\/?p=7705"},"modified":"2025-07-29T16:32:52","modified_gmt":"2025-07-29T16:32:52","slug":"powerlifting-vs-bodybuilding-for-women","status":"publish","type":"post","link":"https:\/\/fitolympia.com\/na\/powerlifting-vs-bodybuilding-for-women\/","title":{"rendered":"Powerlifting Vs Bodybuilding for Women"},"content":{"rendered":"\n

Ok girls, you might\u2019ve been weight lifting for a while now, or you might be fresh faced and excited to hit the bar. Either way, if you\u2019re thinking of building muscle and strength training, you might be choosing between two disciplines \u2013 powerlifting vs bodybuilding.<\/strong><\/p>\n\n\n\n

If you\u2019ve spent any time in a gym or any kind of fitness community, you will have heard of these two. But when everyone\u2019s lifting weights and slaying their workouts, it\u2019s not always clear what they are, or how they differ from each other.<\/p>\n\n\n\n

To help you decide what works for you, we\u2019ve created this comprehensive guide. Read on to find out if you\u2019re a lifter or a builder.<\/p>\n\n\n\n

Powerlifting vs. bodybuilding<\/strong><\/h2>\n\n\n\n

Now, we\u2019re not saying you need to pick one and get yourself up on a platform or stage in a few months. These two disciplines are actually defined by two underlying goals. Powerlifting is all about strength and bodybuilding is focused on physique.<\/p>\n\n\n\n

So, if you just want to feel stronger, a powerlifting program will definitely help. Similarly, if you want to change your physique, a bodybuilding routine is a great idea. You don\u2019t have to go all out pro, you can just work these into your fitness plan and reap the rewards.<\/p>\n\n\n\n

Don\u2019t get us wrong, whichever one you do you\u2019re gonna look absolutely fiyah in your fitness leggings and easily dominate the weights room. But if you pick a certain focus you can customize the way you train to get optimal results and hit your target at double speed.<\/p>\n\n\n\n

Not sure which one is for you? Read on, girl.<\/p>\n\n\n\n

\"Woman<\/figure><\/div>\n\n\n\n

The benefits of powerlifting<\/strong><\/h2>\n\n\n\n

We\u2019ve all seen the powerlifting girls out there. Lifting some serious loads, smashing big bar lifts and being an all-round girl-boss in the weights room. We\u2019d be lying if we said weren\u2019t jealous of their prowess when it comes to nailing the big stuff.<\/p>\n\n\n\n

Powerlifting is comprised of three main power lifts \u2013\u00a0squat, deadlift and bench. As a powerlifter you\u2019ll drill these movements for all over body strength. Your aim here is to get strong and lift heavy.<\/p>\n\n\n\n

You\u2019ll work accessory, isolated exercises as well as the main lift to build additional strength and keep the power gains rolling in.<\/p>\n\n\n\n

The main benefit of powerlifting training is that you\u2019ll feel stronger. Because of the compound lifts involved, you\u2019ll also have a well-rounded physique and build strength across your whole body.<\/p>\n\n\n\n

It goes without saying that powerlifting will give you some serious power and muscle growth. With more muscle comes a plethora of health benefits. Here are a few:<\/p>\n\n\n\n

  • Longer life \u2013 With a strong muscle base you\u2019ll be healthier and you\u2019ll\u00a0add years to your life<\/li>
  • Weight control \u2013 Muscles burn more calories than fat, so if you\u2019re looking to lose fat, it\u2019s a real gamechanger<\/li>
  • Reduced risk of injury \u2013 By growing muscle, you can add an extra layer of protection to your body, craft a stronger physique and reduce the risk of injury. Great for day to day life and if you play sports<\/li>
  • Healthier life \u2013 Muscle helps to reduce fat levels, therefore putting you at less risk of diseases. For example: high blood pressure, cholesterol and even diabetes<\/li><\/ul>\n\n\n\n
    \"toned<\/figure><\/div>\n\n\n\n

    The benefits of bodybuilding<\/strong><\/h2>\n\n\n\n

    These are the girls with the spot on, perfectly crafted physiques. They\u2019re toned, they smash the most intense looking workouts and they know how to rock their fitness wear.<\/p>\n\n\n\n

    Bodybuilding is a slightly different type of training. Compound lifts like squats, deadlifts and bench still play a big part in workout routines, but the focus is more on building size than strength. You\u2019ll still get stronger, but that\u2019s not your main aim here. You\u2019re trying to grow muscle to craft your goals bod.<\/p>\n\n\n\n

    The benefit of bodybuilding is you\u2019ll see the results in your physique. You\u2019ll grow stronger, but you won\u2019t get the same power you would if you trained for powerlifting. The more immediate result will be the muscle gains.<\/p>\n\n\n\n

    Once you have this style of training nailed, you\u2019ll be able to craft muscle in a way that will help you achieve the physique you want. If that\u2019s your goal, you\u2019ll also benefit from that superhuman feeling \u2013 heightened confidence.<\/p>\n\n\n\n

    If all that wasn\u2019t enough, you\u2019ll also get the health benefits you see above for powerlifters too. You\u2019ll be more muscular, and if you\u2019re really into it, you\u2019ll also cut down your fat levels, making you healthier.[infobox] Key Takeaway: You\u2019ll get amazing health benefits from both powerlifting and bodybuilding [\/infobox]<\/p>\n\n\n\n

    How are bodybuilding and powerlifting similar<\/strong><\/h2>\n\n\n\n
    • Both powerlifters and bodybuilders go through a loading phase where they aim to achieve a calorie surplus to build muscle. To a bodybuilder this is called a bulking phase and is usually in off season, when they can afford to have a little more fat on their body. A powerlifter also has a high calorie phase where they work intensely to build muscle and increase strength, although it tends to be longer, and there isn\u2019t really a fat loss phase.<\/li>
    • Both powerlifters and bodybuilders rely on a good amount of sleep to encourage repair and recovery after a workout. They\u2019re both going through intense workouts, where muscle fibers are damaged. Sleep is an essential part of repairing the body.<\/li>
    • Powerlifters and bodybuilders both use compound movements like the squat, deadlift and bench to build rounded muscle structure.<\/li><\/ul>\n\n\n\n

      How are they different?<\/strong><\/h2>\n\n\n\n
      • The main difference is the overall outcome. Bodybuilders are aiming for aesthetic, whereas powerlifters are in it for strength.<\/li>
      • Training is styles are different for powerlifters and bodybuilders. A bodybuilder will have high volume, medium weight reps to grow muscle. A powerlifter will do lower volume reps at a heavy weight.<\/li>
      • Powerlifters are generally less concerned about burning fat, whereas bodybuilders are all about cutting down for maximum toning.<\/li>
      • Cardio is a big difference between these two gym fiends. Bodybuilders will hit cardio hard when it comes to shredding season, whereas you\u2019re very unlikely to see a powerlifter on a treadmill.<\/li>
      • Powerlifters get a whole-body workout, and while they do train accessory movements, a bodybuilder has more of a focus on isolated exercises.<\/li><\/ul>\n\n\n\n

        [infobox] Key Takeaway: The main difference between powerlifting and bodybuilding is the end goal, body composition and training methods [\/infobox]<\/p>\n\n\n\n

        So, it\u2019s time to decide girl. Do you wanna get super strong on the double and lift weights that will put the bros to shame? Or are you in it for that toned physique?<\/p>\n\n\n\n

        Whichever one you choose, we salute you girl. You\u2019re here to get fit, healthy and slay every workout. Once you\u2019ve decided, check out this guide on how to train for the two disciplines.<\/p>\n\n\n\n

        \"Woman<\/figure><\/div>\n\n\n\n

        How to train for powerlifting<\/strong><\/h2>\n\n\n\n

        To get your power on, you\u2019re gonna need to adapt the way you train. That comes down to two things, perfect your three\u00a0main compound lifts\u00a0and alter your rep and set pattern.<\/p>\n\n\n\n

        To build strength you should be lifting heavy for just a few reps. Although you won\u2019t be smashing out the reps, the weight intensity will be very high, so you\u2019re growing new muscle fibers, primed to handle heavy loads.<\/p>\n\n\n\n

        You should aim to do 5-6 sets of 3-6 reps. For a beginner a 5\u00d75 routine is a great way to start.<\/p>\n\n\n\n

        Your workouts will be targeted around your back squat, deadlift and bench press, but you\u2019ll need additional lifts to help you power-up. Here are some great accessory exercises you can perform to boost the strength in your big three lifts:<\/p>\n\n\n\n

        5 x 5 Back squats and\u2026<\/strong><\/h3>\n\n\n\n

        5 x 5 Front squats<\/strong> \u2013 This will add load through the quads to bring more power to your legs<\/p>\n\n\n\n

        5 x 8 Hip Thrusts<\/strong> \u2013 The hip thrust will focus in on your glutes and strengthen up that booty<\/p>\n\n\n\n

        5 x 6 Leg Press<\/strong> \u2013 This puts your legs right in the firing line, isolating them to build muscle and strength<\/p>\n\n\n\n

        4 x 8 Calf Raises<\/strong> \u2013 Your calves are hard to target, so raises are essential to improving your all-round leg strength and boosting your big lifts<\/p>\n\n\n\n

        5 x 5 Deadlifts and\u2026<\/strong><\/h3>\n\n\n\n

        5 x 8 Bent over row<\/strong> \u2013 This compound movement will get your mid-back and upper-back firing on all cylinders, perfect for reinforcing your deadlift<\/p>\n\n\n\n

        5 x 8 Upright barbell row<\/strong> \u2013 Work your shoulders and upper back to support your core strength with this movement<\/p>\n\n\n\n

        5 x 6 Bicep Curl<\/strong> \u2013 Strong arms are key to helping you keep hold of that bar. A heavy bicep curl will back up the lift<\/p>\n\n\n\n

        5 x Good Mornings<\/strong> \u2013 Lower-back strength is essential to success in this lift, so bolster yours with good mornings<\/p>\n\n\n\n

        5 x 5 Bench and\u2026<\/strong><\/h3>\n\n\n\n

        4 x 8 Pec flies \u2013<\/strong> This works with a cable machine or with dumbbells and is a surefire way to get your chest burning like crazy<\/p>\n\n\n\n

        5 x 6 Lateral shoulder raises \u2013<\/strong> Strong shoulders are key to a powerful bench, so boost yours with heavy lateral raises<\/p>\n\n\n\n

        5 x 8 Tricep extension \u2013<\/strong> Your triceps play a big part in stabilizing your lift and creating all-round push strength<\/p>\n\n\n\n

        4 x 8 Incline dumbbell bench \u2013<\/strong> Incline positioning really helps you to target your upper chest muscles, resulting in an all-round powerful upper-body. As a unilateral movement it will also work the stabilizing muscles you don\u2019t get to touch with a barbell bench<\/p>\n\n\n\n

        \"Woman<\/h2>\n\n\n\n

        How to train for bodybuilding<\/strong><\/h2>\n\n\n\n

        This type of training is all about working your body in a certain way to achieve your dream physique. To do that, you need to have muscle building techniques down, and that all comes down to reps and sets.<\/p>\n\n\n\n

        In bodybuilding you\u2019ll need to adopt a high volume, medium load approach to achieve\u00a0hypertrophy.\u00a0That means pick a challenging, but not super heavy weight and do lots of reps. Usually between 12-15 reps across 3-4 sets should be enough to activate muscle growth.<\/p>\n\n\n\n

        On top of that, you should also aim to include cardio in your workout plan.\u00a0HIIT\u00a0is the perfect way to approach cardio, as it won\u2019t damage the gains you\u2019ve already made. They\u2019re super quick workouts and will help you burn fat fast.<\/p>\n\n\n\n

        It\u2019s also worth noting that diet is a gamechanger for the bodybuilder. Rather than just eating lots of carbs and protein, you\u2019ll need to have your\u00a0macros planned out\u00a0to the calorie \u2013 especially when it comes to cutting season. If this isn\u2019t you, you can still practice bodybuilding, you just aren\u2019t likely to get down to that super toned physique \u2013 but that\u2019s cool. Not everyone is in it for stage-worthy results and you gotta do you girl. You\u2019ll be getting fitter and healthier either way.<\/p>\n\n\n\n

        Here are a few typical bodybuilding workouts to start you off on your physique journey.<\/p>\n\n\n\n

        Legs day<\/strong><\/h3>\n\n\n\n

        4 x 12 Back squat<\/strong> \u2013 Use this as the anchor of your workout, as it works a huge range of muscles for amazing gains<\/p>\n\n\n\n

        3 x 10 Split squats (each leg)<\/strong> \u2013 Focus in on your booty growth with a weighted split squat<\/p>\n\n\n\n

        4 x 15 Hip thrusts<\/strong> \u2013 This will complement your split squats for a burner of a booty workout<\/p>\n\n\n\n

        4 x 12 Leg extension<\/strong> \u2013 Target that leg swoop with this isolated movement. Drop set it for to really work those muscle fibers<\/p>\n\n\n\n

        4 x 10 Hamstring curl<\/strong> \u2013 Achieve perfectly toned legs and give your booty a boost with hamstring work<\/p>\n\n\n\n

        Back and biceps day<\/strong><\/h3>\n\n\n\n

        4 x 10 Deadlift<\/strong> \u2013 Again, this is a fantastic place to start on your back day, as the deadlift works so many muscles<\/p>\n\n\n\n

        4 x 15 Bent over row<\/strong> \u2013 Super set this with your deadlifts and feel that muscle-growing burn<\/p>\n\n\n\n

        3 x 15 Wide grip lat pull down<\/strong> \u2013 Get your lats working double time with this wide grip variation<\/p>\n\n\n\n

        4 x 10 Seated cable row<\/strong> \u2013 Tighten up your upper back with cables. They provide constant resistance, so your muscles will be working hard at every part of the movement<\/p>\n\n\n\n

        4 x 10 Straight arm row<\/strong> \u2013 Put your lats to work again with another cable exercise<\/p>\n\n\n\n

        4 x 12 Bicep curls (each arm)<\/strong> \u2013 Craft strong, defined arms with a bicep curl. You pick between a straight bar or a dumbbell variation<\/p>\n\n\n\n

        Chest and shoulders<\/strong><\/h3>\n\n\n\n

        4 x 10 Bench press<\/strong> \u2013 Drill this compound movement to build up chest and shoulder muscle, before you head to more isolated movements<\/p>\n\n\n\n

        4 x 12 Incline dumbbell bench press<\/strong> \u2013 Target your upper chest muscles to ensure well-rounded muscle growth<\/p>\n\n\n\n

        4 x 15 Cable pec flies<\/strong> \u2013 Opt for the cable here to keep your muscles working through every part of this movement<\/p>\n\n\n\n

        4 x 12 Skull crushers<\/strong> \u2013 Target your triceps with a skull crusher to tone up the back of your arms<\/p>\n\n\n\n

        3 x 15 Shoulder press<\/strong> \u2013 Grow your shoulders and achieve an hourglass figure with a strict shoulder press<\/p>\n\n\n\n

        4 x 12 Cable triceps push downs<\/strong> \u2013 Reinforce your skull crushers with this fiyah isolation exercise<\/p>\n\n\n\n

        The final word<\/h3>\n\n\n\n

        Whether strength is your forte, or physique is your calling, you should now be in a better position to choose between powerlifting vs bodybuilding. Both are kick-ass disciplines, so whichever you choose, you\u2019re going to feel the physical benefits in no time.<\/p>\n","protected":false},"excerpt":{"rendered":"

        Ok girls, you might\u2019ve been weight lifting for a while now, or you might be fresh faced and excited to 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