How To Prepare For A Powerlifting Meet
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.
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.
“DON'T WORRY ABOUT HOW PEOPLE IN THE GYM LOOK AT YOU IN YOUR SINGLET. THEY'RE JUST JEALOUS.”
REST UP
Take a week’s rest before the meet, so that you turn up fresh. However, if you’re making consistent and regular progress in the lead up to the meet, there’s no real need to change anything in your routine.
BE EARLY
Get to the meet early and start warming up early. It’s better to have to slow your warm up down than to rush it, or to be called up before you’re ready.
YOUR STRATEGY ON THE DAY
Plan to lift 87 to 93 percent of your 1RM in your first attempt. The higher your 1RM, the lower in this range should be your attempt. That prepares your nervous system for the heavier weights and gives you the confidence of getting some points on the board.
Increase the weight in your second lift, aiming for a 5- to 10-pound personal best. Then in the third, strive to beat this, but listen to your body when deciding by how much.
GET TO IT!
If this is your first meet, congratulations on taking your first step into competition. If you’re already seasoned, you’ll be pretty familiar with how things work, which should give you a bit of confidence. Either way, hopefully, you’ve picked up a few tips here that will take your performance to the next level. Good luck! GAINZ

About the Authors:

GAINZ STAFF
Freelance industry experts from around the world.
Share this post:
More Training

ATHLETIC Magazine – Mindfulness Is The Key For Your Workout
…when you add mindfulness into your workout, it becomes the secret ingredient to overall well-being, including physical and mental health.

ATHLETIC Magazine – Quality Over Quantity
The most important thing to performing any exercise is to make sure you perform the exercise properly, maximizing the benefit to your body by making every single rep count! Here’s how:

ATHLETIC Magazine – Stay Fit While Travelling
…luckily, there are some tips on how to stay fit while traveling. Get ready and take notes for your next trip!
More From Natural GAINZ Magazine

Natural GAINZ Magazine – Cover Story – Triple Threat! Kate Nightlinger – Pro Figure, Bikini & Athletic!
“I like a leaner look through-out the year. Yes, I am in shape year-round!”

IPL Pro Champion Megan Johnson McCullough Lands Cover of Natural GAINZ Magazine!
“I used to be a cardio queen, chasing the ‘skinny look’. But now I love looking athletic, fit and strong like a cover girl!”

Natural GAINZ Magazine: Kari Miller – New IPL Women’s Athletic Pro
“…maybe I’ll come back strong for the end of 2025! I’m not done yet!”