Unbreakable: Pain-free Powerlifting

If you’re a powerlifter, whether you compete seriously or love chasing PRs in the gym, there’s a good chance you’ve dealt with some level of aches, pains, or maybe even full-blown injuries. It comes with the territory, to some extent.

I’ve been training hard and competing in powerlifting for almost two decades now, and I’ve done it at the highest level — multiple world championships in powerlifting and strongman. So, yeah, I’ve had my fair share of banged-up joints and tweaked muscles along the way.

But here’s the kicker: At 40 years old, my body feels better under heavy loads than it did when I was in my 20s. 

Not because I lift lighter.

Not because I “take it easy.”

But because I got smarter.

 The Shift: From Meathead Mentality to Methodical Training

Early in my lifting career, I treated warm-ups like a checkbox.

Empty bar for a few reps? Cool, add weight, ramp up, go heavy.

That was my jam — and I know I’m not the only one who’s done it that way.

Back then, I thought that was “good enough.”

Turns out, it wasn’t.

What changed?

I started treating my body like a system, not just a machine that moves weight, but a structure that needs prep, care, and tuning.

Through years of competing, coaching, and learning from some of the best strength athletes and coaches in the world, I realized something that too many lifters ignore:

Pain is often just a signal, not a death sentence.
And most of the time, that signal is pointing to a movement issue, not a strength issue.

 Performance vs. Pain: The Real Difference

Powerlifting isn’t just about brute force.

It’s about technical mastery. About understanding how the body moves under load, and where it's breaking down, even subtly, before it becomes a bigger problem.

A lot of guys confuse being tough with ignoring pain.

But real toughness?

It’s doing what’s necessary to keep training, keep progressing, and keep showing up. That means tuning in to what your body’s telling you — and doing something about it.

When something hurts, a hip, a shoulder, the lower back — it’s rarely just that spot.

You can be sure that something is happening upstream or downstream that’s contributing.

Ignore it, and you’re just borrowing pain from tomorrow to lift today.

  Longevity Lifting: Why I Feel Better at 40 Than I Did at 25

These days, my training is still intense. I still chase numbers and still compete in strength sports at a high level. But I do it with strategic considerations that I wish I’d learned earlier:

• Thoughtful warm-ups that prepare my entire system, not just “loosen me up.”
  
  
• Movement assessments to catch limitations before they catch me.
  
  
• Exercise variations that serve my goals without overexertion.
  
  
• Mobility and stability strategies that address weak links and compensations before they become injuries.

This approach doesn’t just keep you “in the game.”

It lets you play longer, push harder, and feel better while doing it.

And if you’re in this for the long haul, that should be the goal.

Here’s What I’ve got for You:

• Movement Deficits in the Big Three
  A head-to-toe breakdown of the squat, bench, and deadlift — how to identify where you’re leaking power or risking pain due to mobility or stability gaps.
  
  
• Smart Warm-Ups that Actually Work
  Not just “do some bands” — we’re talking warm-ups that prepare the system to perform, reduce pain, and set the tone for strong, stable movement.
  
  
• Go-To Variations for Pain or Limitations
  If you’re currently dealing with joint issues, discomfort, or plateaus, I’ve laid out substitutions and progressions to help you move forward.
  
  
• Structural Chain Strategies
  Each joint and segment plays a role — when one fails, others compensate. These tables are your go to’s for identifying and addressing these chains before they snap.

Why This Matters

If you’re chasing strength — real strength — you must treat this like a craft, not just a hobby.

You’ve only got one body.

Trash it early, and you’ll be the guy telling stories about what you used to lift.

Take care of it the right way, and you’ll be the guy still hitting PRs at 40+, pain-free and strong as hell.

Take a look at the detailed tables below — they’ll walk you through the various strategies and considerations to Squat, Bench, and Deadlift better than what you currently feel your body is capable of. You don’t necessarily have to “slow” down, but instead, reshape your preparation for training.

Table 1: Structural Deficits in the Big Three (Head-to-Toe) + Chain Effects + Corrective Strategy

Minor breakdowns in position don’t just stay local; a shoulder issue can feed into the elbow, a hip shift can cascade into the spine, and an unstable ankle can wreck squat depth. Every deficit has up-chain and down-chain effects that either leak power or invite pain. Addressing them early builds a better runway: you move cleaner, lift harder, and recover faster without constantly fighting your own body.

Key notes for implementation

·         Take the corrective drills and place them in your warm-up.

Table 2: Warm-Up Strategies for Pain-Free Powerlifting

An intense warm-up isn’t just about “getting loose”; it’s about preparing the body’s systems to produce strength without leaking power or risking injury.

·         Mobility drills create the space for joints to move through full range.

·         Stability drills lock that range in so the lifter can control it under load.

·         Activation drills wake up the right muscles so they fire on time instead of relying on compensations.

·        CNS priming bridges the gap between warm-up and max effort , teaching the body to move explosively, efficiently, and confidently. When these four layers are stacked together, every rep of the squat, bench, and deadlift feels cleaner, stronger, and safer.

Key Notes for Implementation:

• Total Warm-Up Time: ~10 minutes per lift
  
  
• Flow Matters: Start with general tissue prep → move to mobility → layer in stability and activation → finish with CNS stimulation.
  
  
• Customize: Adjust based on individual movement limitations or pain points
  
  
• Goal: Prepare the system to lift heavy, reduce injury risk, and build long-term consistency in the Big Three
  
  

Table 3: Pain-Free Variations of the Big Three (Based on Limiting Factor)

Pain doesn’t mean you can’t train. The key is finding variations that minimize discomfort while still letting you load effectively. By adjusting the range of motion, angles, or setup, you can continue building strength without exacerbating irritation. There are always modifications and smart substitutions — it’s rarely “no training at all,” it’s just training differently.

Key Notes for Implementation

·         Change Variation: Based on pain points. Allow yourself to recover and still train with simple adjustments, using specialty bars or variations for specific blocks of training.

·         Warm-up Focus: Emphasis specific regions based on limiting factors or pain points until recovered and able to resume general movement warm-up and specific bars.

·         Recovery: Give yourself adequate amount of time and training blocks to recovery and train pain-free.

The Long Game

If you want to lift for life, not just for your next meet, you have to train smarter. This article isn’t about dialing it back. It’s about leveling up how you prepare, how you move, and how you recover so you can stay in the game for decades.

Every breakdown has a cause. Every nagging pain is a message. The tools and strategies in this article are about answering those messages before they become career-ending injuries.

The goal isn’t just to compete.

It’s to stay strong off the platform.

To keep lifting, moving, and living well—whether that’s deadlifting on the platform, pushing a sled in your garage, or carrying groceries without throwing your back out.

Pain-free lifting isn’t passive. It takes work, attention, and intention.

But the reward?

A body that performs when you need it, holds up under pressure, and doesn’t quit on you at 40, 50, or beyond.

Take this seriously now, and you’ll still be training hard, without breaking down, long after most people have hung up their belt.