If you're serious about getting stronger, you should strongly consider powerlifting. This sport revolves around three core lifts: the squat, bench press, and deadlift. These lifts have clearly defined standards, making them an objective and measurable way to assess strength.

The Standards of Powerlifting

Each of the three powerlifts has specific criteria that determine whether a repetition is valid:

Squat: The lifter must start with knees fully locked out, descend until the hip crease is below the knee, then stand back up to full lockout, maintaining control.
Bench Press: The lift starts with the elbows fully locked out while holding the bar. The bar must touch the chest with full control, pause briefly, and then be pressed back up to full lockout. Additionally, the butt must remain on the bench, and feet must stay planted.
Deadlift: The lifter picks up the bar from the ground and locks out their knees and hips without hitching or ramping. The bar is then set back down under control.

Why Standards Matter

The beauty of powerlifting lies in its quantifiable nature. When an exercise has strict standards, it becomes duplicatable. This means that if you perform the same movement under the same conditions over time, you can accurately measure progress.

If these constraints aren't upheld, progress becomes ambiguous. A lifter might claim a massive squat improvement, but if their range of motion is inconsistent, it's difficult to determine whether they've actually gotten stronger. This is why competitions have judges—to ensure every lift meets a high standard. Outside of competition, it's up to the lifter, their coach, training partners, or video reviews to maintain this level of accountability. That is assuming they and you are well accustomed to the correct standards.

The Objectivity of Barbell Lifts

Compared to many other exercises, the powerlifts are the most objective. The further you stray from the powerlifts, the more subjective standards become. Take the pull-up as an example: should the chin merely pass the bar, or should the chest touch it? How much body “English” is acceptable? Some people physically can’t get their chin over the bar, so how do you define a rep?

With powerlifting, there’s no gray area. If your competition lifts improve, you can be confident that you’re getting stronger under well-established standards. This clarity makes powerlifting one of the best ways to measure and develop true strength.