Biggest Mistakes at First Powerlifting Meet

Your first powerlifting meet is a test of preparation, not just strength. The strongest lifter in the gym can have a terrible day by making a few simple errors. This guide ensures you won't be that person.

Key Takeaways

• One of the biggest mistakes at a first powerlifting meet is choosing an opening lift that is too heavy; your opener should be a weight you can easily lift for 3-5 reps.
• Never cut weight for your first meet. Compete at your natural walking weight to avoid sapping your strength by 5-10% from dehydration.
• Your goal for a first meet is to go 9 for 9 on your attempts and get an official total, not to hit a new all-time personal record.
• Know the four main lifting commands before you arrive: "Squat" and "Rack" for squats, "Press" and "Rack" for bench, and "Down" for deadlifts.
• Pack your bag the night before with essentials like your singlet, belt, shoes, ID, food, and at least one gallon of water with electrolytes.

The #1 Mistake: Picking Your Openers Too Heavy

Let's be direct. The most common of the biggest mistakes at a first powerlifting meet is ego-lifting your opening attempts. This single decision can ruin your entire day before it even gets started. You've trained for 12-16 weeks, and you want to show it. But the platform is not the gym. Adrenaline, nerves, and strict judging change everything.

When you miss your first squat, the pressure triples. You get two more chances. If you miss again, you have to repeat the weight or make a small jump. If you miss all three, you "bomb out." That means you are disqualified from the competition and will not get a total. Your day is over.

Here is the rule: Your opener for squat, bench, and deadlift must be a weight you can confidently hit for 3 to 5 repetitions in the gym on an average day. It should feel easy. Boring, even.

Let's use real numbers. Say your best-ever squat in the gym was a grinding 315 pounds for one rep. You felt great that day. But that is not your opener.

Your opener should be around 90% of that absolute max. In this case, that's around 285 pounds. This is a weight you *know* you can hit, even if you slept poorly or your nerves are shot.

The goal of the opener is simple: get a successful lift on the board. It builds momentum. It builds confidence. It guarantees you don't bomb out. Your second attempt can be your recent gym PR (315 lbs), and your third attempt is where you can try for a new meet PR if you're feeling strong.

Forget what you think you *should* lift. Select an opener that you *know* you can lift. Success in your first meet is defined by going 9 for 9, not by hitting one huge lift and missing two others.

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Why You Shouldn't Cut Weight for Your First Meet

You're looking at the sign-up form and see you weigh 185 pounds, but the weight class cutoff is 181. The thought crosses your mind: "I can just sweat out 4 pounds and compete in a lighter class." This is a massive, unforced error.

Cutting weight for your first meet is the second-biggest mistake you can make. It introduces a massive layer of stress, fatigue, and logistical complexity to a day that is already demanding. Your only goal for your first meet is to learn the flow of the day and execute your lifts.

Here’s what happens when you cut weight, even just 3-5 pounds:

1. Strength Loss: Dehydration is the primary method for short-term weight cuts. Losing just 2% of your body weight in water can decrease your strength and power output by 5-10%. That 315-pound squat now feels like 330.
2. Energy Depletion: To make weight, you restrict food and water. You will show up on meet day with low glycogen stores and depleted electrolytes, feeling weak and foggy before you even touch a barbell.
3. Added Stress: Instead of focusing on your warm-ups and attempt selection, you're worrying about stepping on a scale. It's a mental drain you cannot afford.

Compete at the weight you are. If you are 185 pounds, sign up for the 198-pound class. No one cares what weight class you are in at a local meet. The only thing that matters is your performance. Sacrificing 20 pounds off your total just to be at the top of a lighter class is a bad trade.

Your first meet is about experience. Eat normally. Hydrate fully. Show up strong and well-fed. You can worry about optimizing your weight class for your third or fourth meet, once you actually know what you're doing.

The Practical Mistakes: What to Pack and When to Warm Up

Success on meet day is boring. It's about logistics and execution, not hype and hope. Getting the small details right prevents chaos and allows you to focus on lifting. Here are the practical things first-timers almost always get wrong.

Your Meet Day Bag Checklist

Pack this the night before. Do not scramble the morning of. Forgetting one item can be disastrous.

Required Gear:

• Singlet
• Lifting Shoes (squat/deadlift shoes)
• Knee-high Socks (for deadlifts)
• T-shirt (must be worn under the singlet)
• Lifting Belt
• Knee Sleeves
• Wrist Wraps

Essential Items:

• Government ID and Federation Membership Card (digital or printed)
• At least one gallon of water mixed with an electrolyte powder.
• Food: Simple carbs and easy-to-digest protein. Bananas, rice cakes, gummy bears, beef jerky, protein shakes (mixed with water). Bring more than you think you need.
• Chalk (most meets provide it, but bring your own just in case).
• Baby Powder (for your thighs during deadlifts to reduce friction).
• Headphones (to block out noise and focus).
• Phone Charger / Portable Battery.
• A change of comfortable clothes for after the meet.

How to Time Your Warm-ups

Meets are organized into "flights." A flight is a group of lifters (usually 10-15 people) who complete all three of their attempts before the next group begins. You need to know what flight you're in.

Work backward from your turn. If you are lifter #8 in Flight B, you will start lifting after Flight A finishes and 7 other people in your flight go. This gives you plenty of time.

Here is a simple warm-up timing rule: Start your first warm-up set when the lifter who is 5-7 spots ahead of you is taking their opening attempt. This usually gives you about 20-30 minutes to get through your warm-ups without rushing or sitting around getting cold.

Sample Squat Warm-up (Opener: 285 lbs):

• Bar x 10 (as general movement prep)
• 135 lbs x 5
• 185 lbs x 3
• 225 lbs x 2
• 255 lbs x 1
• 275 lbs x 1 (final warm-up, close to your opener)

This is 5-6 total warm-up sets. That's all you need. The goal is to activate your nervous system, not to get tired.

Understanding the Commands

Getting a lift disqualified for jumping a command is heartbreaking. Know them cold.

• Squat: You will un-rack the weight and walk it out. Once you are motionless, the head judge will say "Squat." After you complete the squat and are standing straight, they will say "Rack."
• Bench Press: You will un-rack the weight. Once your arms are locked out and the bar is motionless, the judge will say "Press." You must bring the bar to your chest and pause until it's still. Only then do you press it up. Once your arms are locked out again, they will say "Rack." The most common error is not waiting for the "Press" command.
• Deadlift: There is no starting command. Once you are locked out at the top (knees and hips straight, shoulders back), the judge will say "Down." You must control the bar back to the floor; you cannot drop it.

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The Mental Game: Managing Nerves and Expectations

Your body knows how to lift the weight. The challenge on meet day is getting your mind to let it. Adrenaline will be higher than it ever is in the gym. For some, this leads to huge lifts. For most beginners, it leads to anxiety and overthinking.

Your goal for your first meet is not to hit a 40-pound PR. Your goal is to go 9 for 9 and get an official total. A "meet PR" is any weight you successfully lift on the platform for the first time. If your best gym squat is 315 and you hit 285, 305, and 320 on the platform-you just got three new meet PRs.

This reframing is crucial. It shifts the focus from a single, high-pressure lift to a day of successful execution. Celebrate every white light.

What to do between attempts? Conserve energy. After your lift, give your next attempt to the scorekeeper, then go sit down. Drink some water. Eat a handful of gummy bears. Do not pace around the warm-up room watching everyone else. That is a waste of physical and mental energy. You have a long day ahead.

What if you miss a lift? It happens. The most important lift of the day is the one that comes *after* a miss. You have two options: repeat the weight or make a small jump (usually 2.5 kg or 5.5 lbs). You cannot go down in weight. Take a deep breath, forget the missed lift, and focus entirely on the next one. One miss doesn't have to derail your day unless you let it.

Your first meet is a graduation. It's the final exam for your training block. Treat it as a learning experience, and you will walk away successful no matter what numbers are on the bar.

Frequently Asked Questions

What should I eat on meet day?

Eat simple, fast-digesting carbohydrates and a little protein. Good choices are bananas, rice cakes, granola bars, and gummy bears. For protein, jerky or a protein shake mixed with water works well. Avoid high-fat or high-fiber foods that can cause digestive issues.

How do I pick my second and third attempts?

Your second attempt should be a weight you are 95% confident you can hit, often a recent gym PR. Your third attempt is your shot at a new PR. Base these jumps on how your opener felt. If the opener was fast, be more aggressive. If it was slow, be conservative.

What happens if I bomb out?

If you fail all three attempts on a lift (squat, bench, or deadlift), you are disqualified from the total. However, most local meets will still allow you to continue lifting in the following events to gain experience. It feels bad, but it's a valuable lesson.

How long does a powerlifting meet last?

A full powerlifting meet is an all-day event. Expect to be at the venue for 6 to 10 hours from weigh-ins to the final deadlift. This is why conserving energy between lifts is so important. It's a marathon, not a sprint.

Do I need a handler for my first meet?

While not required, having a handler (a coach or experienced friend) is extremely helpful. They can help you time your warm-ups, load plates, give your attempts to the table, and provide feedback, allowing you to just focus on lifting. It reduces the mental load significantly.