Make sure to practice with commands. They’re necessary to a successful lift and also let you know that your spotters are in position.

Introduction

At first glance, powerlifting meets may look intimidating. Many new lifters worry that they should try to hit a certain number before entering. Here are a few facts to consider, however:

Everyone was a beginner at some point!
99% of competitors are focused on doing their best and setting personal records.
Most meets are very fun and community-oriented. There are more hardcore events, but those revolve around the highest level of competition. Think of like the Boston Marathon versus a local 5K. They have different vibes and purposes even though athletes are competing in the same sport.

Ultimately, decision to compete should reflect personal factors above all else. Would you enjoy your training more improve by working toward a specific goal? Would competing affirm your identity as an athlete? Are you looking to connect with people with shared interests? Do you want to challenge yourself outside your comfort zone?

If you answered yes to any of those questions I've assembled the following guide.

If you want to learn more about powerlifting, click here to access my article for beginners. You can also check out my article how powerlifting compares to other strength sports by reading my guide at this link.

Advice for Beginner Powerlifting Meets

Find the right Enviroment

Research different meets in your area

Use LiftVault to find upcoming meets filtered by state. Once you’ve found options reasonably close, dig into the gym and the federation. Make sure both are places you’re comfortable associating with.

Unless you have experience with equipped lifting, enter as a raw lifter.

Raw lifting refers to either no or minimal equipment such as a lifting belt, knee sleeves, and wrist wraps. By contrast, equipped lifting features specialized gear such as knee wraps and bench shirts.

Make sure you choose raw lifting when registering as equipped is a completely different entity. You’ll need to invest in special gear and learn to practice using it. This link provides a good overview of the differences.

Read up on the rules.

Familiarize yourself with the regulations of the federation you're entering. They should have a rulebook that includes lift commands, depth requirements, and approved equipment.

Pay attention to the fine print. For example, a federation may allow wrist wraps but not the use of the thumb hook.

Understand the weigh-in procedures.

First off, avoid targeting a weight class for your first couple meets. Focus on enjoying the experience; if you get very serious later on you can pursue body composition.

Make sure to read up on the weigh-in procedures, specifically the date. They can take place either prior to the meet or the same day.

An important caveat: for many people, weight scales produce a lot of anxiety. A good meet director and a good coach will find workarounds while still complying with the rules.

powerlifting Training

Jubilation is part of a powerlifting meet, just like any other competition. But control negative emotions or outbursts in order to perform your best and show good sportsmanship.

Refine your training plan.

For the most part, successful meet prep is very similar to regular training. Consistency matters the most, as you want to maximize your opportunities to practice technique and build capacity.

What does differ is the peaking and tapering phases. You want to spend 8-12 weeks increasing the specificity and intensity of your training. Basically, your lifting sessions will increasingly emphasize the specific skills needed to lift heavy singles. Such skills require more repetitions to improve motor unit recruitment and rate coding.

The taper will typically last one week, and will emphasize recovery while maintaining confidence with your opening lifts.

Practice with a combo rack or monolift

If you've seen a powerlifting meet on social media you’ll notice that they use specific lifting equipment. Either the combo rack or the monolift make it faster to adjust weights faster, making the event more efficient. Try to use one for your final training sessions. Specifically, learn how to adjust the heights and rerack the squat. They are typically less stable than a power rack, so you must deliberately return the bar to the uprights.

Practice with commands

Many beginner powerlifters will nail the movement only to fail because of a missed command. For example, during the bench press, the lifter must wait for the judge's instructions before pushing off the chest. They must see the lifter come to a complete stop, with control in the bottom position.

You can train yourself with the main commands, but it's preferable to ask for help from a family member or training partner.

Record and assess

Record your training lifts and consider hiring a coach with judging experience to provide video feedback, particularly with squat depth and deadlift lockout. This expert perspective can improve confidence and increase the likelihood of successful attempts.

final meet Preparation

Powerlifting involves specific attire and equipment. As a beginner make sure to practice with both so you’re prepared.

Taper effectively and rehearse

Plan a taper for the first part of the week. Reducing training intensity and volume by 50% will allow your body to recover fully by competition day.

Practice your opening attempts in your singlet with commands two days before the meet. Rehearsing and visualizing the scene will improve your concentration. Remember that you will line up when about five lifters ahead of you are in line, and a judge will tell you to enter the platform as the clock begins.

Maintain your routine

A lot of beginners are tempted to introduce lots of new variables before their first meet. Avoid that urge! Stick with the sleep schedule and foods that generally work for you.

Fuel yourself

Consider eating a slightly larger breakfast, so long as you’re not too nervous. I do mean slight - add a banana, a slice of toast, or an egg. It can be a long stretch from you leave to your house to your lift so you want to stay satiated.

execution

Arrive early to familiarize yourself with the setup. Walk through the venue, check out the warmup area and equipment, scope out spots for rest breaks, and rehearse your technique.

Bring methods to stay calm yet alert during the meet. Find what works for you, whether it's deep breathing exercises, music, visualization, or a brief moment of solitude. Focus on consistently regulating your energy.

Review your plan for your weight selections. You have a brief period after a lift to submit your next attempt. Create a process (one that prevents you from converting pounds-to-kilos in your head) and ensure you know where the scoring table is.

Plan for small, balanced meals throughout the day. Fuel up with some whole foods in limited quantities during longer breaks (after your third attempt on the squat and bench, for example). Think 1/2 a turkey sandwich on white bread with strawberries on the side.

You want enough nutrition to sustain you throughout the day without feeling bogged down at any given time.

If needed, ingest a small amount of sugar or caffeine 30 minutes before your first attempt at each lift. Avoid crushing Skittles for hours on end, as this will likely lead to an energy crash. (Obviously this does not come from personal experience!)

Final Advice

Remember that if you’ve entered a meet you’ve already committed yourself to a challenging process that most people avoid! You deserve a lot of credit for something new that’s outside your comfort zone.

You can also enjoy the fact that you’ll set PRs no matter what because it’s your first time.

Because of the typical downtime between attempts you’ll have opportunity to actively participate in the entire experience. Cheer on your fellow competitors, chat with them during breaks, and take in the uniqueness of it all.

A Comprehensive Guide to Your First Powerlifting Meet