Your first powerlifting competition

Powerlifting competitions consist of the squat, bench press and deadlift. Your first competition is a great goal, and there are often separate competitions for beginners.

You will need

• Licence from the national federation
• Competition-legal equipment
• 8–12 weeks of preparation

Steps

1. Choose a competition

   Look for a beginner or club-level competition in the federation's or clubs' calendars. Register in good time.

2. Learn the rules

3. Get a licence and join a club

4. Train to competition rules

5. Learn the commands

6. Plan your attempts

7. Ease off in the final week

8. Get ready for competition day

The full guide with every step is for members. Try 7 days for €0.99.

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