Competing in Both Powerlifting And Weightlifting

Can a lifter compete in both Powerlifting and Weightlifting?

There are some truths to the old saying “one cannot serve two masters.” However, if an athlete is interested in several disciplines, the coach should encourage the athlete to try them out. You never know until you try. Moreover, there are some benefits to combining disciplines in the iron community.

So the short answer is it DEPENDS. 

YES if the athlete is recreational and is in the sub-elite level.

NO if the athlete wants to be an Olympian or World Champion someday.

And since most lifters are recreational and belong in the sub-elite category, there is absolutely nothing wrong with competing in both.

Just some things to consider based on my experience.

a)     Powerlifting to weightlifting transitions are generally more difficult after the lifter has been training a number of years. Powerlifting is a sport of absolute strength; therefore, powerlifters are used to ‘muscling’ and ‘grinding’ the bar without regard to technique particularly at the 1 Rep Max level. Though powerlifters are strong, flexibility is also sometimes a big hurdle. Of course, there are always exceptions.

One of my athletes, Emily, a medical student at the time, started out as a powerlifter. She decided to start weightlifting on the side for fun while maintaining her powerlifting program. She eventually entered her first weightlifting meet. Soon after, she entered a powerlifting meet where she set a record on the deadlift in her class.

b)      Weightlifting to powerlifting transitions are generally easier. At the non-elite level, masters age lifters often make this switch when their ligaments can no longer take the shock of the Olympic movements, or the required flexibility or speed. One downside from my experience, weightlifters rely on precision and perfection of movements. So when they max out the powerlifts, if they are not used to ‘grinding’ the moves at 1RM they prematurely quit the attempt. 

One of my athletes, Buddy, a high school student at the time, was a competitive weightlifter who came close to qualifying for the Junior Nationals. After his third meet, he decided to try powerlifting for fun. He beat the state record of 528-lbs when he deadlifted 535-lbs.

In summing up, it is possible to combine the two weight disciplines at the sub-elite level if one does not have lofty ambitions. Do not attempt if you want to someday lift in the Olympic Trials.