Power-lifting Vs. Strength Training

Strength training and power-lifting are two terms that describe the act of lifting weights. However, strength training -- also referred to as resistance training -- may also include aerobic exercise or flexibility training. Power-lifting is a sport that involves a specific type of strength training that develops muscular power.

Strength Training

Four types of strength training involve lifting weights to increase or improve muscle tissue; these four types are muscular endurance, hypertrophy, strength and power. Muscular endurance involves weight training at low-intensity levels, using submaximal loads and a high number of repetitions -- greater than 12 repetitions in each set -- with a short rest period between sets. Muscle hypertrophy, or muscle growth, involves strength training that uses moderate loads for three or more sets of six and 12 repetitions with 30- to 90-second rest periods between sets.

Muscular Strength and Power

Developing or improving muscular strength and/or power uses similar methods of strength training. Training for muscular strength or power involves performing multiple sets of low ranges with heavy loads and two to five minutes of rest between sets. Loads are usually greater than 85 percent of the maximum amount of weight you can lift for one repetition or one repetition maximum, 1RM.

Power-lifting

Power-lifting focuses on the muscular strength and muscular power aspects of strength training. Developing absolute strength is the primary goal for a power-lifter. Power-lifters focus their energy and training on increasing their 1RM for the bench press, squat and deadlift exercises. The training involves performing three or more sets of the three primary exercises at loads 85 percent or greater of the 1RM. A power-lifter's workout will always begin with one of the three priority exercises and then conclude with various assisting exercises at lighter loads and increased repetition ranges. For example, after performing the squat exercise for five sets of three to five repetitions, a power-lifter might perform exercises such as leg press, leg curls and leg extension for three sets of eight to 12 repetitions.

Olympic Lifting

Olympic lifting is another form of strength training and is a sport similar to power-lifting and is often referred to as power-lifting. However, Olympic lifting differs from power-lifting in that it focuses on developing explosive power. Olympic exercises such as the snatch and clean and jerk involve moving a heavy load at a high speed, whereas power-lifting involves moving a heavy load at a slower speed. Developing absolute strength is necessary before developing explosive power in Olympic lifting.