The Complete Beginner's Guide to Powerlifting

Powerlifting is a strength sport consisting of three barbell lifts: the squat, bench press, and deadlift. Competitors attempt three lifts in each discipline and their best successful attempt in each counts toward their total. The athlete with the highest combined total in their weight class wins.

Unlike Olympic weightlifting (which uses the snatch and clean and jerk) or strongman (which involves a variety of implements), powerlifting focuses purely on maximum strength in the three fundamental barbell movements. It is one of the most accessible strength sports because the movements are familiar, the equipment is simple, and competitions exist at every level from local to world championship.

Squat: The lifter descends until the top surface of the thighs is below parallel to the ground, then stands back up. The barbell rests across the upper back. Judges check for proper depth, a secure rack-out and rack-in, and no downward movement during the ascent.

Bench Press: The lifter lies on a flat bench, lowers the bar to the chest, pauses on command, then presses it back to arms-length. Judges look for foot position, controlled descent, a motionless pause on the chest, and a clean lockout at the top.

Deadlift: The lifter pulls the bar from the floor to a standing position with hips and knees locked. The bar must not touch the floor between attempts. Judges check for smooth, uninterrupted ascent and a controlled lockout.

Powerlifting appeals to people who want objective, measurable progress. Your squat went up 5 kg - that is real, undeniable improvement. The sport welcomes lifters of all body types, ages, and athletic backgrounds. You compete against others in your weight class and age group, not directly against different-sized athletes.

Many lifters also appreciate the community. Powerlifting meets are unusually supportive environments where competitors routinely cheer for each other. The shared challenge creates genuine camaraderie regardless of ability level.

Raw lifting requires minimal equipment: a singlet, a belt (optional), knee sleeves or wraps (depending on the division), and a shirt and shorts underneath. Most beginners start here.

Equipped lifting adds supportive gear: a squat suit, bench shirt, and/or deadlift suit made from stiff fabric that stores elastic energy to assist the lift. Equipped lifting requires learning to use the gear effectively and is a separate discipline.

For footwear, most squatters use raised-heel weightlifting shoes for better depth and posture. Deadlifters often prefer flat shoes or pull in socks to keep the bar close to the legs.

Powerlifting divides competitors by body weight so that lighter athletes are not always outlifted by heavier ones. Weight classes vary by federation. The IPF (International Powerlifting Federation) currently uses these weight classes:

Men: 59 kg, 66 kg, 74 kg, 83 kg, 93 kg, 105 kg, 120 kg, 120+ kg
Women: 47 kg, 52 kg, 57 kg, 63 kg, 69 kg, 76 kg, 84 kg, 84+ kg

Other federations may use different or additional weight classes. Weigh-ins typically occur the day before or the morning of competition.

A meet follows a structured format. After weigh-ins and equipment checks, lifters warm up independently. The competition proceeds in three rounds per lift - every competitor takes their first squat attempt before anyone takes their second.

Lifters submit their opening attempt before the meet and can adjust subsequent attempts after seeing each result. Strategy matters: a conservative opener ensures getting on the board, while second and third attempts chase a personal record or a winning total.

Three judges evaluate each attempt. Two or more white lights mean the lift passes. Two or more red lights mean it fails (a 'no lift'). Judges signal reasons for red lights so lifters can correct form on their next attempt.

Within a weight class, the athlete with the highest total wins. To compare across weight classes - for 'best lifter' awards or online rankings - federations use bodyweight-adjusted scoring formulas.

The three main formulas are Wilks (the original, still widely recognised), DOTS (the current IPF standard, designed to be fairer across the full bodyweight range), and IPF GL Points (used at IPF competitions specifically). Our calculators let you compute all three instantly so you can see how your lifts compare to the competitive population.

1. Pick a beginner program - Starting Strength, GZCLP, and Sheiko for beginners are proven starting points. Follow one consistently for 3-6 months before your first meet.
2. Find a local federation - Search for meets in your area. Most federations have a meet calendar on their website.
3. Get the required equipment - A singlet is mandatory at most meets. Verify your federation's rules before buying anything else.
4. Enter a meet - You do not need to be strong to compete. There is no minimum total. Many lifters find competing once or twice a year is excellent motivation.
5. Use the tools on this site - Check your percentile rank to see where you stand, use the attempt selector before your meet, and calculate your Wilks or DOTS to track progress over time.