If you’ve ever trained hard for a big lift and felt that buzz of hitting a personal best, you’re already halfway to understanding the appeal of a powerlifting competition. It takes that feeling and puts it on a platform, surrounded by others chasing the same challenge. It doesn’t matter if you’re a seasoned lifter or walking into your first competition – powerlifting meets are built on community, performance, and progression.
As a strength-focused personal trainer, I often help people transition from general strength training into their first powerlifting meet. If you’re curious about what happens on competition day, what the rules are, how weight classes work, or even what to wear – this guide will walk you through it all.
The Basics: What is Powerlifting?
Powerlifting is a strength sport focused on three lifts: the squat, bench press, and deadlift. These are often referred to as the three lifts or competition lifts. The goal is simple: lift as much weight as possible for one repetition of each, with proper form, under the supervision of referees.
Unlike Olympic weightlifting, which involves the snatch and clean and jerk and requires more explosive movement and mobility, powerlifting is about maximum force production and controlled lifting through a full range of motion.
At a powerlifting competition, each athlete attempting a lift is given three attempts per lift. The best successful attempt in each lift is added together to form your total, and the lifter with the highest total in their weight class wins.
Weight Classes & Categories
Powerlifting is divided into weight classes to keep things fair. You’re only competing against others who weigh roughly the same as you. Your body weight is measured during the weigh in, which usually happens 2 hours before the competition starts (some federations use a 24-hour weigh-in, but 2 hours is standard for most British comps).
There are also different age and experience categories, from juniors to masters, and from novices to elite lifters. Some meets are open to all, while others are qualifiers for bigger events like the British Championships or World Championships.
How a Powerlifting Meet Works
A powerlifting meet follows a structured format:
- Weigh in – You check your body weight and hand in your opening attempts.
- Kit check – Officials make sure your powerlifting equipment (like knee sleeves, lifting belt, or wrist wraps) meets federation standards.
- Lifting flights – Lifters are grouped into “flights” based on their opening lifts or weight categories.
- Three lifts, three attempts each – Squat first, then bench press, then deadlift.
- Judging – A panel of three referees assess each lift based on technique and competition rules. You need at least two white lights to get a good lift.
- Totals – Your highest successful lift in each movement is added to give your competition total.
You’ll hear the phrase “bar is loaded” announced before your name is called – that means the platform is ready and it’s time to lift.
The Lifts: What’s Expected
Squat
The bar rests across your back, and you must descend until the crease of your hip joint drops below the top of the knee joint (“depth”). You must stand up with control, with your knees locked and wait for the judge’s signal to re-rack.
Bench Press
The bar must be paused at the chest before being pressed back up. Hips must stay on the bench, and feet must remain planted. This is often the trickiest lift in terms of strict judging.
Deadlift
The lift starts from the floor. You must stand tall with shoulders back, hips and knees fully extended. Dropping the bar or hitching can result in a failed lift.
Classic vs Equipped Lifting
Most beginners compete in classic powerlifting (also known as ‘unequipped’ or ‘raw’ powerlifting), which allows supportive powerlifting equipment like wrist wraps, a lifting belt, and knee sleeves. You’ll lift using just your strength and basic kit – no specialised suits.
Equipped lifting involves bench shirts, squat suits, and other gear designed to provide rebound and support. It’s a separate sport, with different records and categories.
If you’re training at a typical powerlifting gym, you’re likely doing raw lifting, especially early on.
Choosing Your Attempts
You get three attempts per lift:
- First attempt should be something you can confidently hit even on your worst day.
- Second attempt is a challenge but within your training range.
- Third attempt is for that personal best or competition milestone.
You can’t decrease the weight once it’s been submitted – only increase. If you miss an attempt, you can try the same weight again or go heavier, but you only get three shots.
Your final deadlift attempt often decides your placing, so strategy matters.
What to Wear and Bring
Most federations, like the International Powerlifting Federation (IPF), require specific clothing and kit:
- Singlet
- T-shirt (for squat and bench press)
- Long socks (for deadlifts)
- Lifting belt, knee sleeves, wrist wraps (all are optional but must be from approved suppliers)
- Shoes – you cannot lift without shoes on!
Always check your federation’s rules beforehand. A good powerlifting coach will help you prepare all this ahead of time.
Training For Competition
Getting ready for a meet involves more than just hitting heavy singles. A proper training cycle will usually run for 8–12 weeks and include:
- Training methods that improve overall strength, including deadlift strength
- Technical refinement under heavy loads
- Practising the competition requirements, such as squat depth, and lifting with commands
- Recovery strategies to prevent fatigue
Tapering your workload as the competition day approaches is key to feeling fresh on the platform. Whether you’re coached or self-programmed, plan ahead and listen to your body.
What It’s Like on the Day
Nerves, excitement, adrenaline – it’s all part of it. You’ll be called to the warm-up area where you’ll use the squat rack, bench and deadlift area to prepare. Once your name’s up, you’ll head to the competition platform.
Usually all weight classes do their squat, then all classes do their bench press and so on. This makes it a long day of competition, so be prepared by bringing plenty of snacks, water and so on.
There’s a lot of waiting, cheering, and sharing of kit – the atmosphere is usually incredibly supportive. Whether you’re lifting for fun, chasing a qualifying total, or just trying not to bomb out, the experience builds resilience.
Looking for a Safe & Supportive Powerlifting Gym?
Interested in competing? At Strength Ambassadors, we help lifters at every level get competition-ready. From building your first training cycle to stepping onto the platform with confidence, our team is here to support your goals.
Try a powerlifting class at our strength gym in London or speak to a powerlifting coach about your first steps. Let’s see what you can lift.
Book a class today!
What Is A Powerlifting Competition FAQs
Can I enter a powerlifting competition as a beginner?
Yes. Many meets are open or have novice categories. You don’t need a qualifying total to get started.
How do I sign up?
Look for local events or talk to your powerlifting gym or powerlifting coach. You’ll usually pay an entry fee and may need to register with the federation.
What if two lifters lift the same total?
The one with the lighter body weight wins. If that’s also identical, the lifter who reached the total first wins.
What’s a Push Pull competition?
A push pull meet includes just the bench press and deadlift, skipping the squat. A good intro to competitive lifting.