Complete Your First Powerlifting Meet
16 weeks · 3 milestones
Register, compete, and complete all three lifts at a sanctioned powerlifting meet.
Milestone map
Milestone map
3 milestones
Register for a sanctioned powerlifting meet in the correct weight class, and establish a working training total (squat + bench press + deadlift) that will inform opening attempts on meet day. A powerlifting meet requires declaring opening attempts for all three lifts at weigh-in; opening attempts that are too heavy lead to failed lifts and a bombed-out result (no total); opening attempts too conservative leave total on the platform. Most experienced coaches recommend opening at 90–93% of training max for each lift. The milestone requires confirmed meet registration and a documented training total — the sum of best recent training lifts in squat, bench press, and deadlift — that will serve as the basis for opening attempts.
Proof required
Submit: (1) the meet registration confirmation (event name, date, federation, and weight class), and (2) a note documenting your current best training lifts in squat, bench press, and deadlift (with approximate loads and whether they were performed at competition standard).
What gets checked
- Meet registration is confirmed — the confirmation must show the event name, federation (IPF, British Powerlifting, USPA, etc.), date, and the competitor's weight class; a planned registration is not a confirmation
- Training total is documented at competition standard — the note should state the approximate best training lift for each of the three lifts performed at competition technique (full squat depth, competition bench pause, deadlift to lockout), not gym maxes with sloppy form
- Weight class is appropriate — the weight class must match the competitor's current body weight; extreme cuts for a first meet are counterproductive; the weight class should require no or minimal manipulation
Resources
Enroll free to unlock learning resources →Mastery
Stronger by Science — Opening Attempt Selection
Free — the opening attempt selection article is the most important pre-competition read; the 90% rule and how to account for meet-day conditions
Unlocks after completing Foundation + Depth