To find a powerlifting meet, pick a federation, then search its meet calendar by state or province. In the US the big calendars are USA Powerlifting, Powerlifting America and the USPA. In Canada it is Canada Powerlifting and your provincial association. Choose a local meet, buy the membership and register early, because many meets cap entries.
This is general training information, not medical advice. If you have pain or an injury, see a qualified professional.
Which powerlifting federation should you choose?
Every meet runs under a federation's rules and needs that federation's membership. For a first meet, the best federation is usually the one that runs meets within driving distance of you. Two things are worth knowing before you choose:
- Tested or untested. USA Powerlifting runs an anti-doping program. The USPA runs both tested and untested divisions, and its meet listings say which a meet offers. The IPF and its member federations are drug tested.
- IPF or not. The International Powerlifting Federation lists Powerlifting America as its US member and Canada Powerlifting as its Canadian member. If you think you might want to lift at IPF nationals one day, read Canada Powerlifting's Article 14 explainer first. It says lifting in a non-IPF federation after buying a membership can make you ineligible for national level meets for 12 months, while local and provincial meets stay open.
Rules differ a little between federations, mostly on equipment and on details like the squat walkout. You will lift under the rulebook of whichever meet you enter.
Where can you find powerlifting meet calendars?
- USA Powerlifting: the USAPL calendar lets you filter by state and meet level.
- Powerlifting America: the Find a Meet page filters by state, month and level.
- USPA: upcoming meets are listed on uspa.net, with tested and open divisions marked in the meet name.
- Canada Powerlifting: upcoming events are on powerlifting.ca. Local and provincial meets are sanctioned by your provincial association, so check its site too.
- Your gym: powerlifting gyms often host meets or know who does. Ask at the front desk or check the gym's social media.
OpenPowerlifting is a public archive of past meet results. It is useful for seeing which federations run meets near you and what local totals look like.
How do you pick a good first meet?
- Local level. Local meets have no qualifying total. Regional and national meets usually do.
- Close to home. Driving an hour is easier than flying, and you can sleep in your own bed the night before.
- Enough lead time. Ten to twelve weeks out gives you time to practice the commands and plan attempts without rushing.
- Your division. Raw (called Classic in IPF federations) means a belt, knee sleeves and wrist wraps but no supportive suits. Most first timers lift raw.
- The flight size and schedule. Some meets list how many lifters they take and which day each weight class lifts. Small meets fill fast.
What do you need to register for a powerlifting meet?
- A federation membership for the year. USA Powerlifting sells it through its membership site. The USPA has a membership application. In Canada you register through your province, and Canada Powerlifting's membership page says most athletes must also complete an anti-doping e-learning course.
- The meet entry and its fee, usually through the meet listing.
- Your weight class and division. You do not have to cut weight for a first meet. Pick the class you already sit in.
What gear do you need for your first powerlifting meet?
Check the equipment section of your federation's rulebook. Under the USAPL rulebook, for example:
- A singlet is required in raw competition.
- A T-shirt goes under the singlet for squat and bench.
- Shin length socks are required for the deadlift.
- Chalk is allowed, including liquid chalk with no adhesive in it. You can chalk your hands and your back before the bench, but you cannot rub chalk onto the bar or bench yourself.
- Belt, knee sleeves and wrist wraps are allowed if they meet the specs. The IPF also keeps an approved list for some gear, so check before you buy for an IPF meet.
Also pack your lifting shoes, a deadlift shoe if you use one, food, water, a towel and something warm to wear between attempts. Our what to bring to the gym checklist covers most of it, and liquid chalk vs block chalk helps if you are deciding what to bring.
What happens on powerlifting meet day?
- Weigh in. Under IPF and USAPL rules, weigh ins start no earlier than two hours before your session.
- Equipment check and rack heights. You give your squat and bench rack settings at check in, so measure them in training.
- Openers. You submit your first attempt for each lift before the session.
- Three attempts per lift. Squat, then bench, then deadlift. Your best good lift on each counts toward your total.
- Commands. Squat: wait for "Squat", then "Rack". Bench: wait for "Start", pause the bar on your chest until "Press", then "Rack". Deadlift: lock out and wait for "Down". Missing a command is one of the most common ways first timers lose a good lift.
- Next attempts. Under USAPL rules you have one minute after each attempt to hand in your next weight, so have a plan or a handler.
How should you pick your attempts?
Pick an opener you could lift on your worst day. Many coaches suggest something you can do for a solid triple in training. Make your second attempt a weight you have hit recently, and save a small personal record for the third. Going nine for nine at a first meet is a better result than missing your last two attempts chasing a number.
How do you train for a powerlifting meet?
- Practice the commands for the last several weeks. Have a training partner call them.
- Pause every bench rep on your chest.
- Squat to meet depth and film from the side to check it. Our squat guide covers depth.
- Practice your walkout. Most raw meets require one, even if a monolift is on the platform. See what a monolift is and how federations treat it.
- Train on meet style equipment if you can: a stiff power bar, calibrated plates and a competition bench. Power bar vs Olympic bar vs deadlift bar explains the bars.
- Run a real program. Our programs comparison covers popular options.
If your current gym does not allow chalk or has no proper place to deadlift, a powerlifting gym helps a lot in the final weeks. Search on our powerlifting gyms near me page, or use the calibrated plates filter.
Common questions
How do I find a powerlifting meet near me?
Pick a federation and open its meet calendar: USA Powerlifting, Powerlifting America or the USPA in the US, or Canada Powerlifting and your provincial association in Canada. Filter by state or province and choose a local meet.
Do you need a qualifying total for your first powerlifting meet?
Not for a local meet. Local meets are open to any member of the federation. Regional and national meets usually have qualifying totals.
What do I need to wear at a powerlifting meet?
In raw competition you typically need a singlet, a T-shirt under it for squat and bench, and shin length socks for the deadlift. Belts, sleeves and wraps must meet the federation's specs. Check your federation's rulebook.
Is chalk allowed at powerlifting meets?
Yes. The USAPL rulebook allows chalk and liquid chalk without adhesive on your hands, body and attire. You cannot rub chalk directly onto the competition bar or bench.
How far out should I sign up for a meet?
Ten to twelve weeks out is a good target. Local meets often cap entries and can fill weeks ahead, so register as soon as you have picked one.