Confused about powerlifting vs weightlifting? Here’s what you need to know
By Suman Gurung · May 14, 2025
Namaste! I’m Suman Gurung, a Kathmandu-based coach who’s empowered 50+ Nepali women to lift heavy. When I started powerlifting in 2018, I squatted 80kg, hearing, “Lifting’s for men!” By 2025, I’m squatting 120kg, and women across Nepal are joining me, inspired by strength sports. But a question I get weekly is: powerlifting vs weightlifting—what’s the difference? Both involve barbells, but they’re distinct in goals, lifts, and vibe. Whether you’re a beginner in Pokhara or a gym-goer in London, this guide breaks down the difference between powerlifting and weightlifting, their benefits, and which suits women in 2025. For more, see my women’s powerlifting guide at Ryu Nepal.
Powerlifting vs Weightlifting: At a Glance
Powerlifting and weightlifting are strength sports, but their focus and execution differ. Here’s a quick comparison, backed by NIH research on lifting benefits:
| Aspect | Powerlifting | Weightlifting |
| Lifts | Squat, Bench Press, Deadlift | Snatch, Clean and Jerk |
| Goal | Maximal strength (1-rep max) | Explosive power and technique |
| Training | Heavy weights, low reps (3–5) | Moderate weights, high reps (1–3) |
| Skill Level | Easier for beginners | Requires advanced technique |
| Competitions | Total weight across 3 lifts | Total weight of 2 lifts |
| Injury Rate | ~1%, per BarBend | ~2–3%, due to dynamic lifts |
What Is Powerlifting?
Powerlifting is about raw strength. You aim to lift the heaviest weight possible in three lifts: squat, bench press, and deadlift. Each tests a muscle group—legs, chest, back with one attempt per lift in competitions, per Mayo Clinic. I’ve coached women in Kathmandu to deadlift 100kg in 6 months, building confidence and bone density (1–3% denser, per Harvard Health).
Why Choose Powerlifting?
- Beginner-Friendly: Simpler lifts, like squats, are easier to learn than weightlifting’s snatch.
- Strength Gains: Lift 10–20% heavier in 12 weeks, per BarBend.
- Confidence: Women report 30% higher self-esteem, per CDC.
- Nepali Fit: Like hauling rice sacks, powerlifting builds functional strength for daily life.
My client Anita, 28, went from bodyweight squats to a 100kg deadlift, feeling damdar. Learn about the importance of supplements for women lifters as well.
What Is Weightlifting?
Weightlifting, or Olympic weightlifting, is about explosive power. It features two lifts: snatch (barbell from ground to overhead in one move) and clean and jerk (barbell to shoulders, then overhead). These demand speed, coordination, and technique, per Mayo Clinic. In Nepal, weightlifting is gaining traction, with gyms like Iron Pulse offering classes.
Why Choose Weightlifting?
- Power and Agility: Improves explosive strength by 15–20%
- Full-Body Workout: Engages every muscle, burning ~10% more calories than powerlifting.
- Athletic Edge: Enhances sports performance, ideal for cross-training.
- Nepali Pride: Like dancing at Dashain, weightlifting blends grace and power.
My client Sunita, 32, mastered the snatch in 8 months, boosting her gym confidence.
Powerlifting vs Weightlifting for Women
Women in Nepal and beyond are flocking to strength sports, but which is better? Here’s how they stack up, based on my coaching:
Goals and Benefits
Powerlifting: Ideal for maximal strength and confidence. It’s like climbing Nepal’s hills—steady, powerful effort. Women gain 1–3% bone density and burn 5–10% more calories at rest.
Weightlifting: Suits those craving explosive power and athleticism. It’s like sprinting to a Kathmandu market—fast and dynamic. Improves coordination and metabolism.
Ease of Learning
Powerlifting: Easier, with straightforward lifts. My clients learn squats in 2–3 sessions.
Weightlifting: Tougher, requiring 6–12 months for snatch mastery.
Safety
Powerlifting: ~1% injury rate with proper form, safer than running.
Weightlifting: ~2–3% injury rate due to dynamic lifts, but safe with coaching, per Mayo Clinic.
Women’s Health
Both sports empower women, but consider:
- Periods: Powerlifting allows lighter lifts (70–80% max) during low-energy phases. Weightlifting’s intensity may need more adjustment.
- Hormones: Both boost testosterone slightly, aiding gains, per NIH.
- Joints: Fish oil (1,000mg daily) reduces soreness for both, as my clients report.
My Nepali clients, like Priya (45, 70kg bench), thrive in powerlifting for its simplicity, while Sunita loves weightlifting’s flair.
Powerlifting and Weightlifting in Nepal
In Nepal, strength sports are booming. Gyms like Iron Pulse in Kathmandu offer powerlifting racks and weightlifting platforms. The Nepal Powerlifting Association hosts meets, while weightlifting gains Olympic buzz. Both sports resonate with Nepali women, who carry heavy loads daily—like water jugs up hills. My Nepali strength training guide has home workout tips for beginners.
Local Tip: Join a gym or Nepal Fitness Association event. I coach virtually at Ryu Nepal to help women start.
Which Should You Choose in 2025?
Choose Powerlifting If:
- You want maximal strength and simpler lifts.
- You’re a beginner or prioritize confidence and bone health.
- You love steady progress, like Nepal’s mountain treks.
Choose Weightlifting If:
- You crave explosive power and athleticism.
- You’re ready for a technical challenge.
- You vibe with dynamic moves, like Dashain dances.
Can’t decide? Try both! Many of my clients mix powerlifting’s squats with weightlifting’s cleans for a hybrid approach. Start with my women’s powerlifting guide or strength training guide.
How to Start Powerlifting or Weightlifting
Ready to lift? Follow these steps, tailored for Nepal:
- Learn the Lifts: Start with bodyweight squats (powerlifting) or PVC pipe snatches (weightlifting). Add 2.5–5kg weekly.
- Find a Gym: Join Iron Pulse or train at home (see my strength training guide).
- Follow a Program: Use StrongLifts 5x5 for powerlifting or Catalyst Athletics for weightlifting (3 days/week).
- Eat for Strength: Get 1.6–2.0g protein/kg body weight via dal, eggs, or whey, per Harvard Health.
- Track Progress: Log lifts in an app. My client Sunita hit a 90kg deadlift in 6 months.
FAQs: Powerlifting vs Weightlifting
What’s the difference between powerlifting and weightlifting?
Powerlifting focuses on maximal strength with squat, bench press, and deadlift. Weightlifting emphasizes explosive power with snatch and clean and jerk.
Is powerlifting or weightlifting better for women?
Powerlifting suits strength-focused women; weightlifting is ideal for explosive power. Both build confidence and health, as I’ve seen in Nepal.
Can beginners do powerlifting or weightlifting?
Yes! Powerlifting is easier with simpler lifts. Weightlifting needs more technique but is accessible with coaching.
Which is safer: powerlifting or weightlifting?
Both are safe with proper form. Powerlifting has lower injury rates (~1%), per research.
How do I start powerlifting or weightlifting in Nepal?
Join a gym like Iron Pulse and follow a beginner program. Check my guides at Ryu Nepal.
Lift Your Way in 2025
Powerlifting vs weightlifting? Both empower you to be damdar. Powerlifting builds raw strength, like Nepal’s mountains; weightlifting sparks explosive power, like Dashain dances. In 2025, women from Kathmandu to California are lifting heavy. Start with my 5-step plan, and explore my women’s powerlifting guide or Nepali strength training guide.