Bodybuilding, CrossFit, and Powerlifting: Pros and Cons

You may have heard of bodybuilding, CrossFit, and powerlifting before and wondered what was the difference between them. With such a variety it can be confusing to know which type of strength training is best. The short answer is that there is no best strength training program but there may be one that is better for your interests, goals, or talent. Here I will go into some of these popular training programs and their pros and cons.

Bodybuilding

Bodybuilding is probably the most common form of strength training that you see. The objective is to achieve a large, sculpted physique. So the emphasis is on form rather than function. It involves programs typically divided by muscle groups utilizing compound and isolation movements to get more of a “pump” in the muscle. A classic example of a bodybuilder would be Arnold Schwarzenegger in his prime. Competitions are about aesthetics and posing to display their sculpted bodies and titles are given to those with the most “perfect” look.

Bodybuilding also entails a strict diet to maintain high muscle and low body fat. You have to be disciplined both in the gym as well as in the kitchen to be a good bodybuilder since both contribute to how good you will look.

Pros

Professional bodybuilding involves a disciplined diet and workout plan but fortunately, amateur bodybuilding or just trying to look better does not. This type of bodybuilding can be good especially for beginners. You don’t need a special gym or much training on form other than on the compound lifts. You can utilize lighter weights, higher reps, and machines to achieve an aesthetic look. This makes bodybuilding very accessible to the general lifter and it is motivating and satisfying when you see you are looking better.

One of the main reasons people work out is to look better, whether it is for themselves or for others. If this is your goal, bodybuilding would be a good option for you. You also reap the health benefits of having lower body fat and higher muscle mass, along with the mental health benefits from exercise. 

Cons

Though most exercise will have more pros than cons, it may not always be best to strive for aesthetics. Improving how you look may take a very long time based on your genetics or training program and that can be demotivating or depressing. Looking for performance improvement such as more weight or reps is generally faster and healthier to measure. Bodybuilders also aren’t generally training for real-life application either like some other forms of training. So the big muscles may not be as useful when you need to run, jump, or move a large object for example. 

Leading up to a competition, professional bodybuilders also employ questionable techniques to fine tune their bodies to look as lean and dry as they can. This is sometimes known as a “peak week”. You can read more about these strategies in this study. It generally involves a manipulation of carbs, water, and sodium intake, cycling through very high and very low consumption. This unnatural manipulation of the body to achieve a high quality physique is not very well studied and could produce adverse health effects over time as you are putting a lot of stress on the body.

CrossFit

CrossFit is a recently developed training program that now has cult-like followers all over the world. It is a form of high intensity interval training (HIIT) which brings together a wide variety of both strength and cardio exercises. You can think of CrossFit gyms more like sports teams. The members generally all perform the WOD (workout of the day) together, cheering each other on as well. The workouts are typically in the form of circuits, performing one exercise for a certain amount of time or reps and then cycling to the next exercise. Professional CrossFit competitors perform difficult circuits in a competition of fitness and endurance.

The gyms are very different and have an open layout with pull-up bars and olympic bars scattered throughout the space. They also utilize the kettlebell often. The types of exercises you do are more functional and commonly involve a combination of olympic lifts (power cleans, deadlifts, snatches) and calisthenics (pull ups, dips, push ups). These are also combined with cardio like a stationary bike, sprints, or burpees. Variety is one of the key traits of CrossFit, even utilizing equipment like tractor tires for flipping or sledgehammers. It can be a very efficient workout, burning many calories fast and increasing muscular endurance and flexibility as well.

Pros

When you join a CrossFit gym, you are part of a team. It is much more of a social event than a traditional gym for bodybuilding. This can be good for those who are more social, new, or in need of motivation during their routine. CrossFit is also great for fat-loss since the entire exercise is generally HIIT, burning many calories during and after the routine. It also exposes you to a wide variety of lifts, and takes you out of your comfort zone by performing new exercises every day.

With CrossFit you aren’t on your own. A trainer sets the workout for the day and teaches and pushes you through it. These movements are generally functional and can create a much more athletic looking body. If you are looking for functional strength and athleticism, CrossFit may be a great choice.

Cons

First of all, CrossFit will be more expensive than a traditional gym. This makes sense because you are essentially paying for a trainer who develops your workouts, not just for using the gym. A monthly CrossFit membership in the U.S. generally ranges from $100-$200 vs a traditional gym which could be as low as $10 per month. 

High intensity movements also bring with them more risk of injury. This combined with the social pressure to keep pushing even when you’re tired or weak, sacrificing form. The Orthopaedic Journal of Sports Medicine published a study which showed that around 20% of CrossFit participants suffer injuries such as in the shoulders, knees, and lower back from the gymnastics and olympic lifts. So you will need to be more careful and not push your body beyond its limits.

CrossFit is also not ideal for those who want to develop high strength levels or a bodybuilder physique. To develop strength, lower reps and high rest times are ideal to give the nervous system and muscles the ability to recover. The rapid repetitions and low rest times create a more conditioned muscle but not necessarily a stronger muscle for single repetitions. This also will create a leaner look versus size and bulk that a bodybuilder seeks.

Powerlifting

While you will find elements of powerlifting in both bodybuilding and CrossFit, powerlifting has a more specific focus. Powerlifting is only concerned with how much you can lift on three major compound movements: Bench Press, Deadlift, and Squat. This is strength based training so it isn’t concerned with an aesthetic look or how agile you are. There is no strict diet such as with bodybuilding.

This is great if you like lifting heavy weights and constantly pushing yourself to beat your last personal record (PR). Also, if you would rather be the strongest person in the room versus the most aesthetic or conditioned, you may enjoy powerlifting.

Pros

This is a very focused sport and simple to understand. Also, with just the bench, squat, and deadlift, you can work every muscle in your body in a functional way. It gets your major muscle groups used to working together which can translate to real-life applications when you need to push or move something. It is also easily measurable and very exciting when you can beat your weights from a previous week and can see your progress right on paper. 

Cons

Powerlifting would not be the best for a beginner in the gym. The bench, deadlift, and squat are very technical movements which also require a degree of flexibility to perform well. If you do not have a near perfect form and are trying to lift very heavy weights, it can put you at risk for serious injury. For this reason, you will commonly see powerlifters using accessories such as weight belts and knee/elbow support. Their muscles can get strong enough to handle the weights but maybe their joints can’t. It may be better to start out with a bodybuilding routine until you are comfortable with the exercises.

Powerlifting also requires a degree of discipline to consistently track your workouts and always make it to your workout. If you don’t stay consistent, strength gains drop. It can also be draining mentally and physically to perform at nearly 100% so often. You are frequently maxing out on compound lifts which can leave you very drained even if it is just one repetition.

Summary

There isn’t one type of training that is better than another and there are even more training methods out there. You have to find something you enjoy that aligns with your goals. If your goal is looking good, bodybuilding. If you’d prefer more of a team sport and athleticism and can pay for it, CrossFit. If you want to be the strongest person in the room and enjoy lifting heavy weights, powerlifting. I hope this helped you gain some insight into these three so that you can be more educated into the massive world of strength training.