What Powerlifting Is
3Lifts
3Attempts Each
9Total Attempts
1Total Score
Powerlifting is a strength sport. You get three attempts at each lift. Your best successful attempt on each is added together for your total. Highest total in your weight class wins. That is the entire sport.
The Three Lifts
Squat
Bar on your back, descend until hip crease passes below top of knee, stand up. Depth is the most common reason lifts get disqualified.
Bench Press
Lower bar to chest, pause with bar motionless, press to lockout. Head, shoulders, and glutes stay on bench. Feet flat on floor. Pause is mandatory.
Deadlift
Bar on the floor, pick it up, stand fully upright with knees and hips locked, shoulders back. Conventional or sumo — both legal in every major federation. No hitching.
Competition Format
1
Weigh-In
Step on a scale to confirm your weight class. Happens 2 hours or 24 hours before lifting depending on federation and meet.
2
Equipment Check
Officials verify your singlet, belt, knee sleeves, and wrist wraps meet federation specifications.
3
Squat — 3 Attempts
Submit your opener before the session. After each attempt, one minute to submit your next weight. You can go up or stay the same. Cannot go down.
4
Bench — 3 Attempts
Same process. Paused on chest. Wait for press command.
5
Deadlift — 3 Attempts
Same process. No start command — lift when ready. Wait for "down" command at lockout.
6
Results
Best successful attempt on each lift added together = your total. Fail all three attempts on any lift = bomb out, no total.
Commands
You do not move until the head judge gives you a command. Moving early is an automatic failed lift.
Squat
"Squat" — descend.
"Rack" — return bar.
"Rack" — return bar.
Bench
"Start" — lower bar.
"Press" — push.
"Rack" — return bar.
"Press" — push.
"Rack" — return bar.
Deadlift
"Down" — lower bar after lockout. No start command. Lift when ready.
Weight Classes
IPF-standard weight classes used by most federations:
| Men (kg) | Men (lbs) |
|---|---|
| 59 | 130 |
| 66 | 145 |
| 74 | 163 |
| 83 | 183 |
| 93 | 205 |
| 105 | 231 |
| 120 | 264 |
| 120+ | 264+ |
| Women (kg) | Women (lbs) |
|---|---|
| 47 | 103 |
| 52 | 114 |
| 57 | 125 |
| 63 | 138 |
| 69 | 152 |
| 76 | 167 |
| 84 | 185 |
| 84+ | 185+ |
You compete against lifters in your weight class, age division, and equipment category. Do not cut weight for your first meet. Enter the class your body naturally falls into.
Raw vs. Equipped
Raw
Singlet, belt, knee sleeves (neoprene), wrist wraps. This is how most people compete today. If you are reading this page, you will compete raw.
Equipped
Supportive squat suits, bench shirts, and deadlift suits made of rigid material. Stores elastic energy. Different skill set entirely.
Equipment You Need
~$250Gear Cost
~$100Entry Fee
<$400Total to Compete
👕
Singlet — $30-60
Required by every federation. One-piece garment. Buy one that meets your federation's coverage requirements.
🔒
Belt — $50-150
10mm or 13mm, lever or prong, 4 inches wide. The single most useful piece of powerlifting equipment.
🦵
Knee Sleeves — $50-90
7mm neoprene. SBD, Stoic, or Titan. Must meet federation thickness and length specs.
✊
Wrist Wraps — $15-40
Used on squat and bench. Must be within federation's maximum length (usually 60cm or 100cm).
👟
Shoes — $50-100
Flat-soled for deadlift. Heeled or flat for squat depending on your mechanics. Chuck Taylors work for both to start.
Major Federations
USAPL
Drug tested (WADA). IPF affiliate. Strictest rules. Pathway to international competition. Most competitive tested federation in the U.S.
USPA
Both tested and untested divisions. Largest federation by meet count. More lenient rules. Good first-meet federation.
WRPF
Untested. International federation. Popular with lifters who want fewer equipment restrictions.
IPF
International governing body. Drug tested (WADA). Qualify through national affiliate (USAPL in the U.S.).
For your first meet, pick the federation running a meet closest to you. You can switch later.
How Scoring Works
Your total determines placement within your weight class. To compare across weight classes, three scoring systems exist:
Wilks
Traditional system. Coefficient applied to total based on bodyweight. Still widely used.
DOTS
Newer formula replacing Wilks. More accurate across extreme weight classes.
IPF GL
IPF's official system. Evaluates each lift individually against bodyweight-adjusted standards.
Calculate your scores with the Wilks / DOTS / IPF GL calculator.
How to Find a Meet
1
Check Federation Calendars
USAPL (usapl.com) and USPA (uspa.net) both maintain searchable event calendars by state.
2
Search OpenPowerlifting.org
Community-maintained database of every sanctioned meet. Search by location to see what federations are active near you.
3
Register Early
Local meets fill up. Most require registration 2-6 weeks in advance. Do not wait.
Preparing for Your First Meet
You do not need to be strong to compete. There is no qualifying total for a local meet.
1
Practice Commands
Pause every bench rep. Wait before descending on squats. This must be automatic by meet day. The single most important thing to rehearse.
2
Pick Conservative Openers
Your opener should be a weight you can triple on a bad day. Going 9 for 9 matters more than your total. Use the Meet Attempt Selector.
3
Know the Rules
Read your federation's rulebook. Equipment specs, commands, reasons for disqualification. No surprises on the platform.
4
Bring Food and Water
A meet takes 6-10 hours. Bring more food than you think you need. Nothing new or experimental.
Training
The goal is to increase your squat, bench, and deadlift. Everything else is assistance work.
Specificity
You get better at the lifts by doing the lifts. S/B/D should be the foundation of every training week.
Progressive Overload
Add weight or reps over time. If you are not doing more than last month, you are not progressing.
Recovery
You get stronger recovering from the gym, not in the gym. Sleep 7-9 hours. Eat enough protein. Manage fatigue.
Established programs: 5/3/1, nSuns, GZCL, Candito 6-Week, Calgary Barbell 16-Week. Pick one and run it. Or use the program generator to build one around your maxes.
Use the tools. The plate calculator handles warmup loading. The attempt selector plans your numbers. The Wilks/DOTS calculator shows where you stand. Pull them up on your phone at the meet.