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Weightlifting Club Newsletter - Edition #2

Diego Briseño Carrillo - Tuesday, January 27
 Must Read 

Powerlifting: Strong, Smart & Safe

When people think of powerlifting, they picture monstrous weights, chalk clouds, and a potential ER trip.
But here’s the truth: data shows powerlifting is one of the safest sports out there.

A 2024 review by Tung et al. examined 17 studies and found that powerlifting has only 1 to 4.4 injuries per 1,000 hours of training,  way lower than soccer (≈15 injuries/1,000 h) or basketball.
Most of those injuries? Minor things like muscle strains or overuse issues.

Another study by van den Hoek et al. (2024) followed 21,000 lifters over 50 years of competitions and found that the age range spanned from 8 to 87 years old,  proving powerlifting is accessible and sustainable at any age.
In fact, people who started powerlifting after 36 tended to lift longer and compete more often than those who began earlier.

Beyond its safety record, powerlifting improves:
🦴 Bone density 💪 Muscle mass 🧬 Metabolic health 🧠 Mental well-being

So whether you’re chasing PRs or just training for fun, remember: lifting heavy doesn’t mean lifting recklessly. With proper form and progression, powerlifting is one of the most rewarding and safest paths to strength.

💭 Quote of the Week

“We are what we repeatedly do. Excellence, then, is not an act but a habit.”

- Aristotle

📚 References

  • Tung et al. (2024) – Injury Incidence in Powerlifting and Olympic Weightlifting: A Systematic Review, Journal of Science and Medicine in Sport (PMC11624822)

  • van den Hoek et al. (2024) – Long-Term Demographics and Participation in Powerlifting Competitions, Frontiers in Sports and Active Living

  • Stronger by Science (May 2025) – “Is Powerlifting Safe?” by Pak Androulakis-Korakakis (www.strongerbyscience.com)

⚡ Challenge of the Week

Film your squat or bench setup and check one thing:

Is your bar path consistent and efficient throughout the movement? 
 

Each lift has a slightly different optimal bar path. The goal isn’t perfection, it’s control and repeatability.

Focus on smooth, stable execution this week, small technical wins build long-term strength and safety.

Tag or dm us on Instagram @ieweightliftingclub to share your lifts! We’ll feature a few of the best form checks next edition