GUIDE: How to Prepare for Your First Powerlifting Competition
Stepping into your first powerlifting competition can feel like a thrilling mix of excitement, anxiety, and anticipation. Whether you've been training in your garage, in a commercial gym, or under a coach’s eye at a powerlifting club, this guide will help you transition from training to competition day with as much confidence and preparation as possible. Competing isn't just about lifting weights—it's about strategy, preparation, and mastering the process. This comprehensive guide will break down everything you need to know to be 100% ready for your first meet.
What Is Powerlifting?
Powerlifting is a strength sport that revolves around three primary barbell lifts: the squat, bench press, and deadlift. The goal is to lift the most weight possible in each lift, with three attempts per lift on meet day. Athletes are divided by weight class, age group, and experience level (novice, open, masters, etc.).
Your total—the sum of your best squat, bench, and deadlift—is what determines your rank in the competition. Meets can be local or international and are usually sanctioned by federations such as the USAPL, USPA, and many more.
So now knowing what powerlifting is, what are the next steps towards beginning a career in this amazing sport? Well, feast your eyes champion, we have it all outlined for you below!
Step 1: Choose Your Federation and Find a Meet
Your first task is to decide which federation you want to compete in. Each federation has slightly different rules but for the most part, they all share a common goal: lift heavy, and out-total your peers.
However, do a bit of research or talk to lifters who have competed before to understand which federation might align with you personally. Also, you might want to consider a federation that frequents your area and isn’t too far of a commute.
Websites to consider:
https://www.openpowerlifting.org – for past meet results
https://www.usapowerlifting.com for USAPL Meets
https://www.uspa.net – for USPA Meets
Pro Tip: Choose a meet that gives you at least 16 weeks of focused training to prepare. Consider local meets first, as they require less travel and can help reduce stress.
Step 2: Understand the Rules
Once you've registered for a meet, download and read the rulebook of the federation you’re competing in. This includes commands for each lift, acceptable equipment, attire, and weigh-in procedures.
Key Competition Rules:
Squat: Must reach depth (hip crease below the top of the knee), and you must wait for the “Squat” and “Rack” commands.
Bench Press: Includes commands: "Start," "Press," and "Rack." Your head, butt, shoulders, and feet must remain in contact with the bench/floor.
Deadlift: The bar must be pulled to lockout in one motion with the shoulders back and knees locked. You'll get a "Down" command when complete.
Practicing commands in training is crucial so you don’t bomb out of the meet for failing to follow them. You might want to go online and find a previous powerlifting meet live stream in order to watch the flow of competition, as more terms and logistics of meet day that are too hard to describe unless you witness them.
Step 3: Get Your Gear
Powerlifting meets require specific attire, especially in tested federations:
Required Gear:
Singlet – Must be competition-legal, snug-fitting, and cover the proper amount of skin.
T-shirt – Non-compression, cotton t-shirt worn under the singlet for squat and bench.
Knee-high Socks – For deadlifts to protect your shins.
Weightlifting Belt – Must meet federation specs (usually 10-13mm thick, 4 inches wide) in order to help with your brace and an upright spine.
Knee Sleeves or Wraps – Check your federation's rules on allowed gear that’ll help protect and prepare your knees.
Wrist Wraps – Optional but helpful for bench and squat maintaining a strong wrist position.
Shoes – Flat-soled shoes (for deadlift) or heeled lifting shoes (for squat/bench), depending on your mobility and ability.
Also consider bringing:
Chalk (if not provided)
Ammonia and smelling salts (might not be for you, rookie!)
Snacks, water, electrolytes
Test all gear in training. Never wear something for the first time at the meet.
Step 4: Train With a Meet in Mind
THIS IS THE MOST IMPORTANT STEP OF THE PROCESS! Training for a competition is different from training just to get strong. When preparing for a meet, your training needs to become more specific, strategic, and calculated. Get your notebook and start writing some notes newbie!
PS - Did you know, Harvesting Strength provides a specific one-on-one protocol for strength athletes? If you feel you’re looking for more one-on-one focus with programming, click here to learn more about Harvesting Strength!
1. Follow a Program
Use a structured program based on periodization principles. This may include blocks for hypertrophy, strength, and peaking. Key elements of a solid program:
Squat, bench, and deadlift variations
Accessory work to address weak points
Progressive overload
Deload weeks to manage fatigue
2. Practice Competition Standards
Use commands during training. Have a training partner call them out or use apps that simulate commands.
3. Address Weak Points
Identify where you're weak—off the chest in bench, lockout in deadlift, depth in squat—and program specific accessories (e.g., pause squats, block pulls, close-grip bench).
4. Peak Properly
A peaking phase is designed to lower fatigue while maintaining strength. Usually, this is done in the final 3–4 weeks:
Reduce volume but maintain intensity
Sharpen technique with heavier singles
Rest more between sets and sessions
Step 5: Dial in Your Nutrition and Bodyweight
Powerlifting is a weight-class sport. Whether you plan to cut or maintain, don’t try to do an aggressive weight cut for your first meet. It’s better to compete at your current walking-around weight and focus on performance.
Weigh-Ins
Most federations require you to weigh in 2 hours or 24 hours before the meet.
Bring photo ID, all your gear, and make sure you’re under your weight class limit.
Eat something light and hydrating afterward.
If you’re slightly over, a 24-hour fast or water cut may help—but only with guidance. Don’t let weight-cutting ruin your first experience.
Step 6: Prepare for Meet Day
Meet Day Essentials:
All lifting gear
Snacks and meals (rice cakes, fruit, PB&J, protein, electrolytes, etc.)
Extra clothes, a towel?
Phone charger or battery pack
Resistance bands or foam roller for warm-up
Openers and attempts written down or saved!
Sample Meet Day Timeline:
Check-in and gear check (Potentially the day before)
Weigh-ins (Potentially the day before)
Rules briefing
Warm-up
Flight announcements (you'll be in Flight A, B, C, etc.)
Lifting begins
Each lifter gets three attempts per lift. The first attempt should be EASY—typically a weight you can do for 3 reps any day. Second is close to your PR. Third is all-out. This can change though, due to strategy and gains made in training.
Step 7: Attempt Selection Strategy
Meet day you want to make sure and achieve success by intentionally selecting your attempts. Do NOT go to a competition and decide your attempts then. It should be predetermined and discussed with yourself or with your coach.
Sample Attempt Plan:
Opener: 85–88% of your best gym lift
2nd: 92–96% (something you can lift to help you understand how heavy you might be able to go on your third)
3rd: 97–102% (hit a PR, impress the crowd!)
Step 8: Mental Prep and Expectations
Nerves are normal. However, if you can pre-determine your attempts and start to anticipate the anxiousness of meet day, you might gain mental edge. You’ll begin to establish familiarity and comfort with your performance.
Tips:
Visualize your lifts every night the week before
Go through your warm-up routine multiple times
Practice self-talk cues (“Drive knees out,” “Stay tight,” “Lockout strong”)
Breathe deeply, stay calm, and stay off your feet when not lifting
Don’t compare yourself to others. You’re here to establish your baseline total and gain experience.
Step 9: During the Competition
Warm-ups:
Start warm-ups about 45–60 minutes before your flight
Do progressive sets: empty bar, 60%, 70%, 80%, 90% within 30 minutes of your attempts beginning.
Time your final warm-up to end about 5–8 minutes before your first attempt
On the Platform:
Wait for the head judge’s commands
Be powerful, but also have control.
Lock out every rep to leave no doubt in your performance.
Between Lifts:
Stay fed and hydrated
Stretch or lightly move around to keep from getting stiff
Focus on the next lift, not what just happened
Step 10: After the Meet
Reflect:
Did you go 9 for 9?
Did you stick to your plan?
What went well, and what needs improvement?
Celebrate:
Get a beer
Share your experience with friends or social media
Thank your coach, training partners, and anyone who supported you
Recover:
Take a week of light training or deload
Reset goals for the next meet
Tweak programming based on weak points exposed during competition
Common First Meet Mistakes (and How to Avoid Them)
Opening too heavy: Bombing out ruins your day. Keep your openers conservative.
Not practicing commands: Can lead to missed lifts.
New gear on meet day: Never use new shoes, sleeves, or belts for the first time.
Not eating or drinking enough: Fuel matters.
Obsessing over others’ numbers: Focus on your own total.
Final Thoughts: Your First Meet is Just the Beginning
Your first powerlifting competition is not about winning—it's about learning. Every successful powerlifter has been a beginner. Use this meet to:
Learn meet flow and rules
Understand how your body performs under pressure
Discover weaknesses in your training
Experience the camaraderie of the sport
It’s the first step in a long, rewarding journey. Show up prepared, be respectful of the sport, and enjoy the process.
Now go chase those white lights.
Need coaching or programming? I'm here to help you dial in your weak points, nail your technique, and develop a strategy for future meets. Whether you’re looking for a weekly program or full coaching with video reviews and Zoom check-ins, let's get you stronger. Click here to learn more!