If you’re thinking about signing up for your first powerlifting competition – or you’ve already hit submit on that entry form – welcome to one of the most rewarding strength challenges out there. Competing in a powerlifting meet isn’t just about lifting the most weight. It’s about preparation, mindset, consistency, and showing up on competition day ready to perform your best.
As a strength coach, I’ve helped many lifters, from beginner lifters to experienced competitors, get ready for meets, and I can tell you there’s no one-size-fits-all approach. That said, there is a framework you can follow to give yourself the best chance of success.
Whether you’re eyeing the squat, bench press and deadlift for the first time or you’re aiming to beat your own personal records, here’s how to train for a powerlifting competition effectively, without burning out or second-guessing yourself.
How To Train For A Powerlifting Competition
Thinking of entering your first powerlifting competition? If you’re already taking powerlifting classes or training solo, this guide covers how to prepare, train, and step onto the platform with confidence.
Set Your Goals (And Make Them Yours)
Before you jump into a training programme or start buying wrist wraps and knee sleeves, take a step back, define your own goals and remember why you wanted to get into powerlifting in the first place. Do you want to finish your first competition feeling proud and confident? Hit a new personal best in your deadlift? Qualify for a national meet?
Having clear goals will help shape your training focus, whether you’re building strength, improving technique, or managing your body weight to fit a particular weight class.
And remember – your goals are personal. The powerlifting community is incredibly supportive, and you’ll find lifters at every level. Your journey is your own.
Understand The Format: Three Lifts, Three Attempts
In a powerlifting competition, you’ll perform three lifts: squat, bench press and deadlift. For each lift, you get three attempts. The heaviest successful attempt in each lift counts towards your total – the number that determines your placing.
You’ll also be judged by referees – typically giving white lights for a successful lift and red if it doesn’t meet standards (think things like proper depth on the squat or locked out elbows on the bench press).
There’s a lot of strategy around attempt selection. Experienced lifters often use their opening lifts to secure a total, with their second and third attempts aiming for heavier weights, often pushing for a personal best.
If you miss all three attempts, you cannot place as you won’t have a total. In some competitions you won’t even be allowed to continue lifting.
As a first time competitor, it’s important to get your first attempts in successfully, so choose weights that you could be confident of hitting even if you are not feeling 100% on the day. You’ll have the opportunity to hit something big on your third attempt if you make your first two attempts count.
Build A Meet Prep Plan (Start Early)
Your meet prep should start at least 8-12 weeks out, depending on your training history and how close you are to the strength levels you want to hit. That might sound like a long time, but building up to competition lifts under meet conditions takes consistent training and progressive overload.
Your plan should include:
- Training days dedicated to the three competition lifts
- Accessory movements to build muscle and prevent injury
- Practice with pause bench press (since the bench in competition must be paused on the chest)
- Rep ranges that gradually decrease over time (think 5-8 reps down to 1-3 in the final weeks)
- Scheduled deloads to recover and adapt
- Time to practise your warm up routine and lift in your own set of supportive equipment
Learn the Rules and Standards
Every powerlifting federation has its own rulebook, and knowing the standards is essential. If you’re competing in a meet run by the International Powerlifting Federation (IPF) or a local affiliate, take time to read their competition guide.
You’ll want to practise hitting proper depth in squats, locking out your bench press and following the commands given by the judges. Many first-timers lose lifts simply because they weren’t ready for cues like “rack” or “press”.
Train to the same standards you’ll be judged by – it’ll pay off on the platform.
Choose the Right Weight Class
Your weight class will be determined at the weigh in, which usually happens 2 hours before the start of your competition schedule. You’ll compete against other lifters in the same weight class as you.
Some lifters choose to cut weight to fit into a lower class. If that’s something you’re considering, be aware that it can affect your performance – especially if done too quickly or too close to competition day.
If it’s your first powerlifting competition, focus on competing well rather than manipulating body weight. You can always refine this approach in future meets once you’ve got a baseline total.
Don’t Chase Heavy Weights Too Soon
The temptation to test your rep max every week is real – especially as you get stronger. But lifting your max weight too frequently can lead to fatigue, plateaus, or injury.
Instead, gradually increase intensity during your training cycle, using sub-maximal weights early on to build technique and strength. Save the heavy singles for the final weeks of prep.
Training for a competition is hard and you will feel pretty tired towards the end of the prep period. If you go too heavy too soon, you run the risk of burning out before the competition itself. The idea is to peak for meet day, so having a proper training plan is key.
Train Like You’ll Compete
As you get closer to competition day, your training should mimic meet conditions as much as possible:
- Practise the squat and bench press on the same day to get used to fatigue
- Use knee sleeves, wrist wraps, and other supportive equipment you plan to wear
- Stick to the same warm up routine and timings you’ll use in the warm up room
This is also the time to nail your opening attempts. These should be weights you can hit confidently – even on a bad day. Think around 90-92% of your 1 rep max. Hitting that opener gives you a good chance to go heavier on subsequent attempts.
On your last week before the competition, back off. Keep moving, stay active, and let your body recover. This taper phase is critical for peak performance.
Prep Your Kit (And Know What’s Allowed)
Each federation has equipment rules – from approved brands of singlets and knee wraps to which t-shirts you can wear.
For most comps, you’ll need:
- Flat shoes or squat shoes
- Belt
- Singlet (required by nearly all federations)
- A t-shirt for squats and bench, usually plain with no offensive designs
- Long socks for the deadlift
- Wrist wraps and/or knee wraps if you use them
If you don’t have your own, ask your training partner or coach what’s acceptable. Many gyms, including ours at Strength Ambassadors, can help you get kitted out properly.
Rehearse Competition Day
Running through a full mock meet is extremely helpful, especially for beginner lifters. Simulate:
- Warm up area timing
- Taking three attempts (but don’t take your real attempts – save those for the platform!)
- Resting between lifts
- Following commands
It’s also a good chance to see how your supportive equipment feels under pressure. Make note of anything that feels off or needs adjusting.
Final Checklist For Comp Day
Here’s a quick list of what to pack and prepare before your competition:
- Required kit: singlet, t-shirt, shoes, long socks for deadlift
- Optional kit: Wrist wraps, knee sleeves, belt, talc, chalk
- Snacks and water (your competition schedule can stretch on)
- Warm up kit such as a resistance band or foam roller
- Headphones or something to stay focused
- ID and membership card if needed
Arrive early so you can find the venue, get weighed in and registered, and find some seats without stress.
On The Day: Stay Calm and Trust Your Training
Your first comp can feel intense – but remember, every competitive powerlifter was once a first-timer too. Try to enjoy the process and trust the work you’ve put in.
Being nervous is completely normal! Usually the worst part is hanging around waiting to get started. Once you are allowed in the warm up room, you can switch into lifting mode and your practised routine. Channel the nerves to help you do your best.
Focus on one lift at a time. Don’t worry about what most lifters are doing – concentrate on your own goals and performance. If something doesn’t go to plan, shake it off and look ahead to the next attempt.
And most importantly, don’t forget to celebrate. Even showing up and getting your first squat, bench press and deadlift on the platform is a huge achievement.
The support from the crowd will likely be huge – this is what keeps people coming back for more in powerlifting. Total strangers will get behind you when you attempt that PB deadlift and it is a real rush. Enjoy it, and don’t forget to thank the crowd for their support.
Final Thoughts
Competing in powerlifting can be addictive – in the best way. Once you’ve experienced the buzz of a comp, the motivation to train harder and smarter often follows. You’ll start tracking your own personal bests, spotting strength gains, and maybe even eyeing upcoming competitions.
If you’re looking for coaching, powerlifting classes, or simply a place to train with like-minded lifters, the team at Strength Ambassadors is here to help. We’ve supported many lifters through their journey – and we’d love to be part of yours.
Book a class today!
FAQs
How many training sessions should I do per week when preparing for a powerlifting competition?
Most lifters benefit from 3 to 4 focused training sessions each week, covering the competition lifts, squat, bench press, and deadlift, alongside accessories to support strength and technique. The exact number can depend on your experience level, recovery, and training split.
More than 4 sessions a week is not usually advisable, as you need time to recover between heavy sessions.
What should I expect at my first competition?
Your first competition can feel a bit overwhelming, but it’s a great learning experience. Expect a structured schedule with weigh-ins, warm-ups, and three attempts at each lift. Arrive early, bring your kit (including any supportive equipment), and follow your meet plan. There is usually a lot of enthusiastic crowd support. Don’t worry about hitting personal bests, focus on getting white lights and enjoying the day.
Is strength training enough to get ready for a powerlifting meet?
General strength training is a great foundation, but meet prep requires more specific programming. You’ll need to practise the competition lifts to proper depth and within the rules, plan your attempts, and rehearse things like warm-up routines and timing between lifts to simulate comp day.