Training

Cardio is a polarizing topic in powerlifting. Some lifters avoid it out of fear that it will interfere with strength, while others treat conditioning work as a foundation for improved recovery, fat loss, and work capacity. Two of the most common conditioning methods, high intensity interval training and low intensity steady state cardio, are often compared for fat-burning effectiveness. But for powerlifters, the question is much broader than simply “which burns more calories.”

Body composition testing has become a popular tool for athletes who want to track progress, manage weight, and understand how their training affects lean mass and fat mass. For powerlifters, however, body composition results are often misunderstood or misused.

Many athletes focus heavily on their core when trying to improve performance, but for powerlifters and strength athletes, the most influential muscle group is often the hamstrings. Whether the goal is a stronger deadlift, improved sprint speed, better hip stability, or overall posterior chain strength, the hamstrings play a central role in performance and injury prevention.

Staying consistent with training is essential for progress in powerlifting. Most lifters know the frustration of being forced out of the gym because of an injury or flare-up. Yet many setbacks occur simply because lifters do not know how to respond when discomfort shows up during squats, bench, or deadlifts. Without a clear plan, some lifters push too hard while others shut training down too early.

Powerlifters rely on resilient shoulders to bench heavy, stabilize a loaded squat, and maintain tension through a maximal deadlift. As training years accumulate, joint durability becomes just as important as strength. While most lifters eventually need to reduce loading to preserve long-term function, choosing the right upper back training work can delay that need by many years.

A large study published in Sports Medicine recently uncovered a major issue in exercise science: most research findings do not hold up when other teams try to repeat them.

The Web3 fitness space continues to expand, and one of the most intriguing new entrants is Runwago, a “run-to-earn” platform that rewards users with blockchain-based tokens for completing real-world running challenges. While the concept is clearly built around running and cardio activity, many strength athletes and powerlifters are asking: Can this benefit me too?

Most lifters walk into the gym thinking about their warm-up sets, their bracing, or how much weight is on the bar. But one quick movement — often overlooked — can dramatically improve shoulder stability, upper-back strength, and overall performance. It takes only a few seconds, yet it sets the foundation for safer and more efficient lifting. That movement is the scapular squeeze.

The dumbbell overhead press is a reliable movement for developing strong, well-balanced shoulders. Unlike the barbell version, which locks both hands into one fixed path, dumbbells let each arm move independently. This extra freedom helps improve shoulder stability and reveals strength differences side to side — something many lifters don’t notice until they train with dumbbells.

People often think coaching powerlifters is just writing programs, calling commands, and cheering on big lifts. But the truth is, being a powerlifting coach is heavier than anything on the bar. It’s rewarding, stressful, inspiring, frustrating, and humbling all at the same time. I’ve learned that coaching isn’t just about strength. It’s about people. And people don’t progress in straight lines.