There are absolutely some details that go far deeper, specifically fast vs. slow-twitch fibres but most of these details don’t actually count for powerlifters. While a sprinter’s proportion of Type 2 (fast-twitch) muscles is absolutely relevant, powerlifting takes place at a far slower movement speed than pretty much any other sport. This means that any and all muscle fibre types contribute to performance. Once again, with everything else being equal, the more muscular lifter will be the stronger lifter.

“I don’t want to get too big.”

This is not something that typically comes up with powerlifters. However, we work with all kinds of people and this is a common sentiment. We’re not going to tell anyone to do what they don’t want but if you’re prioritizing longevity over genetics, there are some other things to consider.

Imagine that you meet two healthy 30-year-old men. One weighs 170 lb. The other weighs 134 lb and they both have about 15 lb of fat. Nobody would be surprised that the first guy has a far higher degree of function and athletic ability than the second one. Most people would agree that the second guy would probably benefit from some strength training. Yet, if we showed you the same numbers and told you that the second guy was 80, you might think, “Of course. He’s old and it’s really that simple. There’s really nothing to be done.”

While there may not be much to be done in your 80s beyond managing muscle loss, you’re able to gain muscle up into your 40s. After this point, loss of lean mass is estimated at somewhere between 3 and 8% per year. Since muscle loss is associated with functional age and will eventually go bye-bye, increasing muscle for as long as practically possible should be a strong consideration for anyone with plans other than going gently into that goodnight.

Finally, while other qualities like speed and power diminish at faster rates, lean mass and “slower” strength are reasonably sticky. Given the relatively modest bar speeds required for powerlifting, it becomes one of the few sports that you can continue improving into middle age. This becomes doubly apparent when you compare the injury statistics for bodybuilding and powerlifting (0.24 to 4.4 injuries per 1,000 hours of practice) to, say indoor soccer (11 to 50.4 injuries per 1,000 hours).

Photo credit: IGOR EMMERICH

Advanced lifters

Greg is defining advanced here as a combination of technical ability in training and having maximized potential for lean mass. Once these qualities have been achieved, the focus shifts to mastery of both technique and the skill of competing itself. This ensures that the level of performance you can create in training is consistent and reproducible in competition. Mindset is essential here and about removing barriers to consistent success. One of the most significant barriers is the limits we impose on ourselves. For more on that, you can read about the hilarious and fascinating results on placebo steroid studies here.

Ladies and Gentlemen

Finally, it’s worth noting that there are some sex differences in training but they’re not what you might expect. While women will statistically carry a higher percentage of body fat than men, when you equalize for lean mass, force production is pretty much the same. The differences lie in the fact that estrogen has a number of protective qualities and actually allows for quicker recovery. That means that women can train harder than men and they can do so more frequently. The only advantage that guys seem to have is medium duration bursts of force.

Summary

Let’s sum up. Across your lifespan as a lifter, train frequently enough to get good. Next, maximize your lean mass and chase mastery through daily habits that promote consistent performance. And if you’re a lady, you might just find that you can edge out-hustle your male counterparts on your way to the top.

Geoff Girvitz

For information on training and distance coaching programs, visit us at at bangfitness.com