So! You’ve decided to compete in your first powerlifting meet. Congratulations, you should take a moment to pat yourself on the back, a lot of people go their entire lifting career without stepping on a platform, the idea of you being in a singlet in front of a crowd of people can be an overwhelming thought. It is perfectly natural to feel a mixture of anxiety and excitement, especially if you don’t know what to expect. You might have some questions:
- How do I find a coach or program?
- Where do I find a list of approved equipment?
- Which federation should I compete in?
- What weight class should I compete in?
- What should my goal total be?
I know in my first meet, I started coming up with crazy numbers with no basis in reality, just sheer excitement.
As for a coach, I looked for someone I knew in my weight class, with a similar frame and leverages. This was important for me because I felt that they would be able to program accessory lifts, as well as critique form accurately. Now I realize that it’s most important to find someone with experience under their belt, someone who has competed at a high level and would be able to walk you through a lot of these thoughts and questions you have. Bonus points if they can handle you at the meet as well, and if they have an education in Kinesiology.
As far as first steps, do some research on the varying federations, the leading federations in the United States are the USAPL/IPF and the USPA/IPL. The USAPL/IPF is often considered the most strict and competitive form of powerlifting competition, holding international and national events every year while boasting some of the biggest totals in powerlifting history. It is also the oldest powerlifting federation, which carries a pedigree with many lifters.
The USPA/IPL is a competing powerlifting federation, which chooses to blend some of the principles that have made the USAPL so successful with alternative philosophies that allow it to be more lifter friendly. Personally, I compete in both the USPA and APF.
Once you have decided which federation you want to compete in it is paradigm that you look up the rule book. This is where your idea of what to expect at the meet begins to take shape, each federation has a stringent set of rules to be able to compete. Some are consistent, like removing the thumb loop from your wrist wraps before touching the bar or no part of your equipment being allowed to touch another piece of your equipment.
Each federation has slight variations in their rule books for what is considered “competition form”. Most importantly, each federation has a highly detailed list of what equipment you can use on the platform, including everything from belts and singlets, to underwear (yes, really) and socks.
As for a weight class, the best advice I’ve ever gotten was compete where you’re comfortable, don’t try to lose weight, don’t try to gain, just try to stay where your leverages are optimal, and MOST importantly, where you feel healthy. There are so many examples of people who think bigger is stronger, me included, and start eating like they’re going into hibernation.
You might get a few extra pounds on the bar, but longevity is the name of the game in this sport, and that is not a sustainable lifestyle. As far as total goes, it really depends on your level of experience, if you’re in your first year of lifting, it isn’t unrealistic that you can put 20 lbs on each lift in a standard 12 week meet peak.
If you’re a more experienced lifter, you know what you can expect of yourself and what you can accomplish. I know the easiest number to reach for ends in zeros and I was OBSESSED with a 500 lbs deadlift. “AIN’T NOTHIN’ BUT A QUARTER TON BABY” was all I could think to say when I got three whites on my 3rd attempt deads.
It’s really easy to get overwhelmed by the anxiety of a meet prep: between managing your diet, sleep and training as well as your life outside of powerlifting, you’re bound to get lost in the moment. But you have to remember to have fun, if you’re lucky enough to attend a gym that is strength oriented, and are surrounded by a community of powerlifters and strength athletes than that’s easy. But if you’re training by yourself, remember why you got into this in the first place, try to find joy in the process.
