Guide to Powerbuilding
Powerbuilding has so many benefits, which is why I've created my BUILD program, which is in the SWEAT app. However, I know many women may not have heard of powerbuilding or may be unsure about whether it is a training style you want to try.
Once I explain how it works, it should make it easier for you to know if you want to start my BUILD program.
What is powerbuilding?
Powerbuilding is a combination of two different training styles: powerlifting and bodybuilding. It uses three compound exercises — the deadlift, bench press and squat — to build strength, while bodybuilding exercises help grow muscle size and definition.
Powerlifting exercises aim to develop strength in the major muscles of the body using the three fundamental lifting exercises: the deadlift, bench press and squat.
Bodybuilding, focuses more on developing muscle size and symmetry. The focus is less on strength and more on building muscle mass. Body building exercises tend to isolate muscle groups more, using high repetitions to increase muscle volume.
By adding elements of these two training styles together, it becomes possible to do both — increase muscle mass and strength through powerbuilding!
Why is powerbuilding used in my BUILD program?
What I was really drawn to with powerbuilding was how the focus isn’t just on how your muscles look — it really inspires you to reach your peak performance by focusing on lifting heavier over time. To do these lifts takes months, if not years, of training. To me, there is something magical about being able to lift heavy weights, especially when I know how much work has gone into each training session.
Creating BUILD was a chance to write a powerbuilding program that focuses on lifting performance. I have competed in a number of bodybuilding competitions over the years and, while I love them, I have found it can be easy to become a little too concerned with appearance instead of function. Even though these events were part of a competition and I loved seeing other women succeed, I didn’t like the idea that training would become all about looking a certain way. I think many women already struggle not to compare themselves to one another and this type of competition can reinforce that desire to compare yourself against someone else. For me, I wanted to feel good, to feel strong and to feel accomplished. That’s what I love about powerbuilding — it is about celebrating those achievements and pushing your body to perform at its best. The emphasis is on what your body can do, not just what it looks like.
I wanted to create a powerbuilding program that can be used by women who are brand new to lifting heavier weights, as well as those who have been hitting the weights for awhile. To say I am excited about releasing BUILD is an understatement. I put so much work into creating a powerbuilding program that is true to my lifting style and passion, I am really looking forward to seeing what you all think.
What does a powerbuilding routine include?
As I explained above, powerbuilding combines principles from both powerlifting and bodybuilding. The training styles might seem quite different — for example, powerlifting is about getting stronger. So, one of the best ways to build stronger muscles is to lift heavy weights with fewer repetitions (a maximum of one or two reps). With bodybuilding, where the goal is to build larger muscles, you should be focusing on doing more reps (sets of 12-15 reps) with less weight.
A powerbuilding routine uses a bit of both of these training techniques, even though it might sound impossible. Basically, it means starting a workout with heavy weights and fewer reps to build strength, then moving on to lighter weights with more reps to help encourage muscle growth. BUILD is designed to gradually increase muscle mass through this style of training — it primarily focuses on strength training.
BUILD — my powerbuilding program
BUILD encourages you to improve your performance in the gym. You work towards increasing the weight you are lifting while developing muscle mass.
You might have noticed that I have only been talking about strength training in this blog. That is because BUILD is written based on the way I train, which means it is focused on strength training, with little cardio workouts. My own training schedule currently is made up of 6 days of heavy weight training and a rest day. I don’t do a lot of cardio — it is usually a walk if anything.
If you haven’t had a chance to check out BUILD yet, you can find it in the SWEAT app. If you have an interest in lifting heavier weights and really challenging yourself, make sure you check it out!
That’s my quick guide to powerbuilding!
Powerbuilding might be a fairly new term in the fitness industry but it has become really popular in a short timeframe. This style of training made such a difference to my life, it completely changed my outlook and gave me so much more energy for all areas of my life. I love working with women who are excited to reach their own goals and to try a new style of training.
My advice for those women who want to try a powerbuilding routine — go for it! Be patient with your training and remember that if you put in the work, the results will come. Appreciate your wins along the way, even if they seem small. Building muscle mass takes time and it is a long-term commitment but WOW, it can do so much for your self-confidence. For me, it completely transformed my life — I am always happy when I’m lifting!
See you in the gym,
* Results from BUILD may vary. Strict adherence to the program is required for best results.