What Bodybuilders Can Learn from Powerlifters (And Vice Versa)
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I started my fitness journey as a bodybuilder, stepping on stage every year for eight seasons. In 2014, I transitioned into powerlifting, and it changed how I view training, recovery, and performance.
Looking back, I see lessons bodybuilders and powerlifters could borrow from each other. Each sport has its strengths—and its blind spots. Here are the key takeaways I wish I’d known earlier.
Lessons Powerlifters Can Learn from Bodybuilders
1. Do Some Cardio!
Yes, cardio. Not only will it NOT “kill your gains,” but it’ll make you a better lifter. Many elite bodybuilders walk around lean and strong year-round—and some would wipe the floor with powerlifters in a strength contest.
Cardio improves:
- Work capacity
- Recovery between sets
- Recovery between sessions
- General health and longevity
Start simple: 2–3 sessions of 30 minutes of Zone 2 cardio per week. That’s a fast-paced walk or light bike ride where you can still hold a conversation. Use a heart rate monitor if you like, but it’s not essential.
Don’t wear your inability to climb stairs without gasping as a badge of honor. We’re human first, athletes second.
2. Get Leaner
Look at the best powerlifters in the world (outside of the super heavyweight class). Most are lean, muscular, and athletic, not bloated and unhealthy.
Yes, mass moves mass—but there’s a limit. Carrying excessive body fat won’t make you stronger forever. If your total doesn’t justify your weight class, it’s time to cut some fat.
Use your offseason to clean up your diet, increase training volume, and add cardio. You’ll feel better, move better, and likely lift better.
3. Take Nutrition Seriously
Bodybuilders crush powerlifters when it comes to nutrition discipline. In their off-season, bodybuilders:
- Eat micronutrient-rich foods
- Hit precise calorie and protein targets
- Spread protein over multiple meals for optimal recovery
Powerlifters? Too often they leave the gym and let nutrition slide.
If you want to maximise recovery, get stronger, and stay healthy, treat your food like you treat your training. Eat for performance and recovery, not just to hit a calorie number.
Lessons Bodybuilders Can Learn from Powerlifters
1. Focus on Heavy Compound Lifts
Since I started powerlifting, I’ve focused almost exclusively on barbell lifts: squat, bench, deadlift, overhead press. Guess what? I didn’t lose size. I actually gained muscle.
Compound lifts build:
- Strength across multiple muscles
- Dense, mature muscle tissue
- Full-body coordination and stability
Isolation work has its place, but chasing endless cable and machine variations won't build as much muscle as getting strong on the basics. Even if aesthetics are your main goal, don’t neglect barbell strength.
2. Actually Have an Off-Season
The fear of gaining a little fat holds too many bodybuilders back. Your off-season is for growing muscle, not staying shredded.
You don’t need to turn into a bloated mess, but a small calorie surplus, heavier lifting, and a little body fat gain are what build size. Stop trying to maintain stage condition year-round. You’ll never grow optimally.
Get strong, fuel your body, train heavy, and then diet the fat off when it’s time to prep.
3. Fix Your Technique on the Big Lifts
I’ve heard bodybuilders say, “Not everyone is built to squat.” I call BS. Almost anyone can squat or deadlift safely—it just takes the right technique adjustments.
- Squats: Adjust your stance, bracing, or footwear. Learn how to move your body efficiently.
- Bench Press: Retract your shoulders, use a moderate arch, and stop half-repping because of poor form.
- Deadlifts: Stop avoiding them. Learn how to pull from the floor safely instead of loading up partial rack pulls that do more for your ego than your back.
Mastering these lifts will not only build muscle but also reduce your injury risk.
The Bottom Line
Bodybuilding and powerlifting aren’t so different. At their best, both sports are about building a strong, capable body.
Powerlifters: take your health, nutrition, and conditioning seriously.
Bodybuilders: embrace strength, technical lifting, and intelligent offseason growth.
Do that, and whether your goal is lifting the heaviest barbell or building the most muscular physique, you’ll be better for it.