After weeks or months of preparation for a powerlifting meet, it’s important to have a solid post-competition plan. Here are five key things you should do after competing:
1. Reflect on Your Performance
Take time to evaluate your meet day performance. Write down:
What went well – Celebrate your successes, whether it was hitting a PR, executing your game plan, or handling nerves.
What needs improvement – Identify areas to refine for future meets. Did your attempt selection go as planned? Was your warm-up strategy effective?
Avoid doing this immediately after the meet when emotions are high. Wait a few hours or even the next day so you can assess objectively.
2. Prioritize Rest and Recovery
Your body and mind need time to recover. The week after a meet:
Avoid heavy lifting – Give your nervous system a break.
Engage in fun, low-stress activities – Light movement, hiking, swimming, or just taking time off can help you reset.
Focus on recovery – Sleep, hydration, and nutrition should be prioritized to aid recovery.
Jumping right back into heavy training too soon can lead to burnout or injury.
3. Find Your Motivation
Competing is not for everyone, and that’s okay. Whether you loved meet day or felt unfulfilled, find what keeps you excited to train. Some options include:
Setting new strength goals
Shifting focus to technique refinement
Exploring other fitness activities if needed
4. Create an Annual Plan
Every training year should have structure. Regardless of whether you plan to compete again soon or take time away from the platform, a long-term plan will:
Improve weaknesses identified from the meet
Ensure a proper balance of hypertrophy, strength, and peaking phases
Keep training structured and purposeful
5. Reward Yourself
You committed to a goal and followed through—so celebrate your efforts! Whether it’s a nice meal, new training gear, or simply taking pride in your dedication, acknowledging your hard work is essential.
By following these post-competition steps, you’ll be setting yourself up for long-term success and enjoyment in the sport.