Your first powerlifting meet can be an exciting and nerve-wracking experience. This guide will walk you through the essential steps to prepare, compete, and enjoy your first meet to its fullest.
Don’t wait to feel “strong enough.” There’s no perfect level of strength to start competing. Commit to a meet 12–20 weeks away and use it as a motivation to train consistently.
Finding a meet: Use resources like PowerliftingWatch.com or check federation websites like USAPL or USPA.
Registration: Sign up for the appropriate age, weight category, and division (e.g., raw with sleeves or wraps).
Check-In: Arrive early and have your Federation membership card (physical or PDF) and a photo ID.
Equipment Check: Ensure your gear complies with federation rules (e.g., knee-high socks, belt specifications, singlet).
Weigh-Ins: Avoid cutting weight for your first meet. Compete at your natural weight for a better experience.
Rack Heights: Test and note your rack heights for squats and bench press. Ask for help if needed.
Make a checklist and double-check it before meet day:
Lifting gear: Shoes, belt, singlet, socks, wrist wraps, and sleeves or wraps.
Food and hydration: Simple carbs (e.g., bagels, Rice Krispy treats), whey protein, and electrolytes like Pedialyte or sports drinks.
Miscellaneous: ID, membership card, phone charger, and any personal comforts.
Warm-Up Tips:
Start early and don’t rush.
Share a rack and be polite—most lifters are just as nervous.
Write your warm-up plan and follow it to stay on track.
Commands:
Squat: Wait for the squat and rack commands.
Bench: Follow the start, press, and rack commands.
Deadlift: Wait for the down command and control the bar to the floor.
Openers: Choose a weight you can confidently triple in training (90–93% of your max).
Second and Third Attempts:
Use a 2–4% jump if the previous lift felt heavy.
Use a 3–6% jump if it felt good.
Missed a lift due to technicality? Repeat the same weight.
Eat familiar foods: Stick to simple carbs for quick energy and avoid heavy fats (e.g., peanut butter).
Stay hydrated: Use water, Pedialyte, or carb-electrolyte drinks throughout the day.
Stay calm: Nerves are normal. Focus on the lift at hand and let go of mistakes.
Control what you can: Equipment, food, warm-ups, and attempts are in your control—don’t stress over things that aren’t.
Have fun: Your first meet is about learning and building confidence. Aim to make seven, eight, or all nine lifts.
