At a powerlifting meet, you go all out and push yourself to lift more than you ever have before. You’ll get a score for each of the three lifts and a score for your total, and the lifter with the highest total wins.

     Every pound counts, so preparation is crucial. Your goal should be to feel strong and ready when you’re called to the deck, with your mind fully focused on the task at hand.

GEAR YOU’LL NEED

     Buy some flat shoes that distribute your weight evenly, and use high socks to prevent shin-scraping during the deadlift. Get wrist wraps for the bench press and a lifting belt if you plan to use one. You’ll probably need to wear a wrestling singlet, but check the regulations of the meet you plan to attend. You should also buy some water, sports drinks, and food to bring to the competition.

KNOW YOUR 1RMS

     Establish your one-rep maximums (1RMs). Do this several weeks before the contest, and test each lift on separate days, preferably over a couple of weeks.

FAMILIARIZATION

     Get used to the event conditions. In the weeks before the event, learn the commands that the officials will shout at you, and have a partner call them to you while you practice. Missing a command might break your rhythm at an inopportune time. Also, train in your singlet and full gear so that you get used to it, and you’re not annoyed by the discomfort on the day. Don’t worry about how people in the gym look at you in your singlet. They’re just jealous.