Powerlifting is a strength sport with three lifts: the squat, the bench press and the deadlift. Whoever lifts the most total weight in their class wins. That simple. And that hard.
If you've never competed and you're curious, here are the basics to understand it and get started on the right foot.
The three lifts
- Squat: with the bar on your back, you go down until your hip crease is below the top of your knee and stand back up.
- Bench press: you lower the bar to your chest, hold it still until the referee's command and press it until your arms are locked out.
- Deadlift: you lift the bar from the floor until you're standing tall, with knees and hips locked.
They look like three regular gym exercises. The difference is that in competition every technical detail counts, because three referees are watching.
How a meet works
You get three attempts on each lift. Your best successful attempt on each one counts, and the sum of the three is your total.
Three referees judge every attempt. If at least two give a white light, it's good. If you don't hit depth on the squat or don't pause on the bench, it's a no-lift even if you moved the weight.
You compete by bodyweight class and by age (sub-junior, junior, open and masters). That's why the weigh-in is part of the game.
To compare lifters of different bodyweights, points formulas such as DOTS or IPF GL are used. You can calculate yours with my calculator.
Raw or equipped
- Raw (classic): only a belt, neoprene knee sleeves and wrist wraps are allowed. Almost everyone starts here.
- Equipped: lifters wear supportive suits and bench shirts that help them move more weight. It's a different division with its own technique.
In Spain, the main federation is the AEP, affiliated with the IPF, the international federation.
How to start training for powerlifting
It almost always comes down to three things:
- Learn proper technique on the three lifts. With loads you can control, filming yourself from the side.
- Train each lift two or three times a week. Strength is also a skill, and skills need practice. I explain it in how many days you should train to get stronger.
- Increase the weight gradually and log everything. To avoid overshooting or undershooting, use RIR and RPE.
Do you have to compete?
No. Lots of people train like powerlifters without ever stepping on a platform. Having three clear lifts and a number to improve gives you a structure that's addictive.
That said, competing once teaches you more than months of training. The nerves, the warm-up, choosing attempts… It's a whole different experience.
If you want to prepare for your first meet with a plan and someone to choose your attempts with you, see how I work in meet preparation.