Discussion: Is powerlifting a death sentence?
It’s a statement almost every strength athlete has heard from a non-lifter. “That’s dangerous, you’re going to hurt yourself!” “Just wait until you reach 90, you’ll regret this.” There’s a prevalent, negative connotation with heavy lifting-especially competitively, and many believe that extreme injury is inevitable- that participation alone is an invitation to self-harm. However, is this truly the case? Is the sport you’re passionate about the doom to risk, danger, and hurt? Well, it’s not that black-and-white, and we know that strength training has a host of benefits for all individuals. Below, let’s discuss the truth behind these statements, how you can mitigate your risk of hurting yourself, and whether Powerlifting is worth it- even if there’s a potential for harm.
What does the research say? How does Powerlifting compare to other sports?
An extraordinary claim like “Powerlifting is dangerous” requires extraordinary evidence. Is there adequate research to back it up? Well, not necessarily.
A 2018 meta-analysis (1) found that about 70% of sub-elite Powerlifters were in pain, and even more had experienced it- but not at a level that “hindered training or competing.” However, factors attributed as the cause are “Training frequency, higher personal best in the deadlift, use of straps, alcohol consumption, and dietary issues.” This conclusion indicates that most of these elements are preventable, can be modified by the individual- and serious injuries are relatively uncommon.
Additionally, “injury” doesn’t have a set definition here- it’s described as a condition of pain that affects one’s training, but this could last anywhere from 2 weeks to months.
A Stronger by Science (2) article stated that the “general consensus is that powerlifters sustain 1.0-5.8 injuries per 1,000 hours of training, corresponding to 0.3-2.1 injuries per year.” Additionally, a survey from this site found that males, those with a greater training age, who competed more frequently and had a previous chronic injury were more likely to be injured. There are many factors at play here- from training intensity to ego-lifting to stress levels-which could explain these differences.
A 2016 systematic review (3) compared injury rates in five different strength sports, which were found to have “relatively low rates of injury compared with common team sports.” Additionally, Bodybuilding was reported as the lowest overall risk (but with a broader range of 0.1-0.7 injuries per lifter per year), and Powerlifting was the second lowest, at 0.3-0.4, or about 1-1.1 injuries per 1000 hours.
What are the stats on team sports, then? A 2004 International Journal of Sports Medicine study (4) comparing injury rates of different forms of physical activity found that wrestling, basketball, ice hockey, and volleyball had between 5-10 injuries per 1000 hours of participation- even tennis and badminton ranked close to 5.
To conclude, there is a lot of variability in the:
a) the definition of injury and
b) the prevalence of it in the Powerlifting world.
It’s relatively common for lifters to experience pain at one point in their career- however, this may not be directly related to sport. Compared to other activities, the injury rate is relatively low across strength sports- and there are ways to help mitigate your chances. The claim that “powerlifting will hurt you” is dogmatic and inaccurate, lacking ample supporting evidence. Any sport or activity poses a risk- yet in this case, it’s considerably low, and a lot is up to individual modifiable factors.
2. The science of pain- risk factors for pain and injury
The common belief is that training makes you more injury-prone- yet the fact of the matter is, being human increases your chances of getting hurt. Back pain affects around 80% of people at some point in their lifetime, with many contributors to this outcome.
The Western view around pain and injury is skewed- we often try to pinpoint it to a specific moment, situation, or cause- yet, emerging research shows that pain is multifactorial- as stated by Barbell Rehab.(5) It can have many triggers- from anxiety, depression, food intake, sleep, hydration, job dissatisfaction, and even fear-mongering around pain: and often, more than one contributes to this sensation at a time. Pain rarely means that you must avoid activity. Instead- it can be a learning experience & make you a better, more resilient athlete and human. Experiencing pain indicates that some factors may need to be modified- if you’re taking on too much stress at once, building a stronger foundation and temporarily removing some of your load helps you heal.
Additionally, we know that pain is not necessarily indicative of tissue damage- you can be in pain without actually being injured, and vice versa. Pain is described as “An unpleasant sensory and emotional experience associated with actual or potential tissue damage, or described in terms of such damage” by the IASP or International Association of the Study of Pain. Notice how this definition includes "associated" and "potential," avoiding absolutes and reinforcing this gray area.
How does this all relate to strength training? For one, pain isn't always directly correlated to lifting habits, and it's often related to other aspects of life. For two, many humans-even those who don’t lift- experience pain or injury at some point in their lifetime. Activities we perform daily provide a risk of getting hurt- yet, we weigh the risks vs. the benefits and continue to engage in them. And three, if you’re hurt, that doesn’t necessarily mean you’re injured- and you can be “damaged” without being hurt. Soreness or pain experienced in the weight room doesn’t make you "broken."
3. Can Powerlifting decrease injury risk?
We know that strength training is a highly beneficial activity for just about anyone- and the same can be applied to Powerlifting. While we have limited research on this sport, the evidence is highly favorable for strength training in general.
This 2018 meta-analysis (6) stated that strength training was the most favorable treatment for healing sports injuries, even across different athletic populations. Upping both volume and intensity was associated with a decreased injury risk in sports.
Strength training can improve mobility, bodily awareness, tissue tolerance, and work capacity- all of which make you a stronger, more resilient individual- inside the gym and out.
This 2021 meta-analysis (7) stated that lifting (specifically posterior-chain-focused) significantly improved levels of pain, disability, and strength for those experiencing chronic low back pain. And, another 2021 meta-analysis (8) found that strength training helped decrease symptoms of anxiety and depression in those experiencing these disorders Knowing that mental health plays a massive role in physical pain, improved psychological health is a noteworthy advantage.
Overall, lifting weights has a positive impact on pain reduction and injury prevention. While Powerlifting takes training to another level- it doesn’t inherently have to be extreme- and surely, competing wouldn’t negate these benefits. Powerlifters still perform basic strength exercises and progress them over time, just with more intention, specificity, and purpose-still reaping the rewards of moving some iron around.
4. Ways to lower your risk of injury in Powerlifting
Are injuries and danger inevitable in this sport? I would argue not. While we can’t guarantee that you’ll NEVER be injured- accidents happen, and many elements impact your risk, you can go about things more safely and intelligently. Here are some tips to stay healthy in the long run:
A) Load management
One of the main contributors to pain/injury is adding too much, too fast. The body needs time to adapt to each stress, and jumping from 0 to 100 is likely beyond your capabilities. To avoid this, focus on slowly adding weight over time. It’s called progressive overload for a reason. Adding 5-10 lbs to your lifts each week as a new lifter, and even less than that as you get more advanced- is generally a good starting point. When going for a PR, don’t get too hungry: something small is still a win and will lead to more.
B) Train submaximally
On a similar note, moderate-intensity training is a good idea. While our sport is built around maxing out, it shouldn't make up the majority of your training. Spend time improving hypertrophy and work capacity in higher rep ranges and technique and strength in moderate ones, staying within the 65-90% area. Only veer out of that when you’re approaching a meet or have spent a couple of training cycles building up. Maxing out 24/7 and chasing constant PRs can increase your chances of something going wrong- and plateauing your lifts.
C) Autoregulation
Learn your RPEs. Learn how to listen to your body and adjust as needed. This skill will transform you into a lifter. On some days, you walk into the gym feeling stressed and exhausted, and on others, you feel great. These differences should be accounted for when choosing weights. Playing the longevity game is what gets you far- and adapting on a given day is an essential method to do just that.
D) Avoid extremes with technique.
While this is a separate topic (and one we have a blog post on- check that out: https://www.ironsidetraining.com/blog/form-vs-weight-the-great-debate ), I’ll briefly discuss it here. The idea that “bad” form immediately leads to injury has been somewhat debunked- for similar reasons as mentioned before: pain and injury are multifactorial. However, technique still plays a role in overall stress on the body, and extreme positions can increase your risk. Most individuals should avoid knock-knee valgus or excessively rounded-back deadlifts, but slight deviations from the norm are likely ok. Be aware of it, and seek to improve your technique as you progress.
E) Prioritize rest, recovery, stress management, adequate fuel
One of the most common reasons lifters stall out, plateau, and get hurt, is because of their habits outside of the gym. These factors have a significant impact on how your body feels & performs. It’s the basics that make a difference: sleeping 7+ hours/night,
taking rest days,
taking care of your mental health,
blocking out time to relax,
and fueling yourself adequately.
Take deload weeks, and drop intensity every so often.
Don’t be pushing a deficit 24/7 and wonder why you feel like shit in the gym. Eat enough calories, carbs, and protein, and you’ll notice a difference.
If you want to be a great athlete & maximize your potential over time, your habits should reflect that.
F) If experiencing pain, don’t push past- modify.
As aforementioned, pain is not a death sentence. It does not mean you must avoid the gym, stop training, and be on bed rest. You can find movements that allow you to keep training. However, that doesn’t mean you should ignore these symptoms, pretending they don’t exist. If you’re having consistent pain, that’s a warning sign to address. Maybe you need to alter your technique in a lift, reduce overall volume and intensity, temporarily modify range of motion, or switch to a different movement entirely. Work with your coach to find your tolerable limit, then slowly integrate back in rather than being an asshole and continuing to follow the program as if nothing happened.
The main takeaway from all of these points is: listening to and learning about your body will help decrease your risk of injury. That’s the big secret to a lasting career in Powerlifting- where you can continue progressing for years to come.
5) Conclusion- weighing the pros vs. cons
Overall, you have to determine whether the potential risks of competing are worth the benefits for you as an individual.
Knowing that:
-many Powerlifters will experience pain at some point, though that is true for most individuals in general,
-Powerlifting has a low injury risk compared to other sports,
-Strength training has significant benefits to your overall health, life, and can potentially decrease injury risk,
-Training intelligently, with intention, and listening to your body can help mitigate supposed risks of participation,
-Pain doesn’t necessarily equate to injury & doesn’t handicap you from activity-
I might be biased, but I’d say the pros far outweigh the cons. This sentiment can be applied to strength training itself, absolutely- it’s an activity everyone should include because of the essential health benefits, but whether you want to add a competitive layer to that is your decision.
For me, competing is a lot of fun. It helps keep me motivated and consistent. Powerlifting has given me a healthier relationship with food, my body, and myself than ever.
I see it in my clients too.
Powerlifting takes individuals who have never stepped foot in a gym and turns them into athletes.
Powerlifting provides a space of grounding, comfort, and stability in the chaos of life. It's a source of self-care for those who otherwise wouldn’t have one.
Powerlifting allows individuals to learn what they’re capable of, to feel empowered and safe in their bodies, to build self-confidence and self-belief,
Powerlifting enforces discipline, humility, and control, reminding you that great things in life are earned,
Powerlifting unites humans together- it creates lifelong relationships bonded through iron, forging friendships with people you otherwise would’ve never met,
It implements a place to channel everything else in your life and watch that pay off.
Yes, strength training is phenomenal, but adopting that athlete mentality transforms you from the inside out. It takes the original benefits of lifting and explodes them.
The positive impacts this sport has on people, both mental and physical, are like a free ocean of prosperity, limitless. At the very least, it gets individuals to move consistently- which is health-promoting, and at the most, it gives people purpose, meaning, and community. To me, those revolutions mean far more than the potential for pain at some point. When you love something so much, and it adds to your life, the possible risk of hurting yourself is worth it. Can this be taken to the extreme? Yes- if you’re killing yourself in the gym and are constantly beat up: something needs to change.
A level of extremity is required in this sport- after all, you’re becoming an athlete, not just an average Joe. There’s a little bit of extra obsession and craziness in your brain- it serves as motivation to persevere when met with hardship. But this doesn’t have to be destructive or catastrophic if you approach your sport intelligently and with awareness.
So yes, Powerlifting poses a slight risk, be aware of that. But don’t let extreme claims hinder you from embarking on that journey if you feel called to do so. When you enter this sport, those rewards begin to multiply, and you become fazed with this new version of yourself, all of the ways your life has transformed- so many impacts you didn’t know were possible. Have a good coach, be informed on pain and injury, prioritize your recovery, practice restraint and humility with your training, and listen to your body. Don’t deprive yourself of an experience you deserve to enjoy.
And if you want to casually strength train, the potential additional risk of adding competition isn’t worth it? Go for it. As long as you’re lifting, you'll reap many benefits.
-
Fear-mongering around weight training & especially Powerlifting is very widespread. Many will try to convince you that a choice to move some iron around is choosing injury for eternity. Yet, there is little evidence to support this claim- while pain is common in the sport- Powerlifting poses a relatively low risk. There’s a lot of misinformation around pain and injury in general- the two are not inherently the same, and many factors contribute to these experiences. The benefits of strength training cannot be ignored- and there are certainly safer ways to go about it. In the end, you decide if the pros outweigh the cons. But don’t make that decision based on what some random non-lifter tells you; you’ll regret missing out on something that could profoundly shape you.
References:
Strömbäck E, Aasa U, Gilenstam K, Berglund L. Prevalence and Consequences of Injuries in Powerlifting: A Cross-sectional Study. Orthop J Sports Med. 2018 May 14;6(5):2325967118771016. doi: 10.1177/2325967118771016. PMID: 29785405; PMCID: PMC5954586.
Patton, A. (2020, January 26). Injuries in powerlifting: Background and overview. Stronger by Science. Retrieved November 30, 2022, from https://www.strongerbyscience.com/powerlifting-injuries-background/
Keogh, J.W.L., Winwood, P.W. The Epidemiology of Injuries Across the Weight-Training Sports. Sports Med 47, 479–501 (2017). https://doi.org/10.1007/s40279-016-0575-0
Parkkari J, Kannus P, Natri A, Lapinleimu I, Palvanen M, Heiskanen M, Vuori I, Järvinen M. Active living and injury risk. Int J Sports Med. 2004 Apr;25(3):209-16. doi: 10.1055/s-2004-819935. PMID: 15088246.
Mash, D. M. (2020, October 17). Stop blaming pain on bad form. Barbell Rehab. Retrieved November 30, 2022, from https://barbellrehab.com/stop-blaming-pain-form/
Lauersen JB, Andersen TE, Andersen LB. Strength training as superior, dose-dependent and safe prevention of acute and overuse sports injuries: a systematic review, qualitative analysis and meta-analysis. Br J Sports Med. 2018 Dec;52(24):1557-1563. doi: 10.1136/bjsports-2018-099078. Epub 2018 Aug 21. PMID: 30131332.
Tataryn, N., Simas, V., Catterall, T. et al. Posterior-Chain Resistance Training Compared to General Exercise and Walking Programmes for the Treatment of Chronic Low Back Pain in the General Population: A Systematic Review and Meta-Analysis. Sports Med - Open 7, 17 (2021). https://doi.org/10.1186/s40798-021-00306-w
Barahona-Fuentes G, Huerta Ojeda Á, Chirosa-Ríos L. Effects of Training with Different Modes of Strength Intervention on Psychosocial Disorders in Adolescents: A Systematic Review and Meta-Analysis. Int J Environ Res Public Health. 2021 Sep 8;18(18):9477. doi: 10.3390/ijerph18189477. PMID: 34574400; PMCID: PMC8471285.
