%20(300%20x%2060%20px)%20(300%20x%2060%20px)%20(300%20x%20180%20px)%20(300%20x%20100%20px)%20(360%20x%20100%20px.jpg)
%20(258%20x%20331%20px)%20(1149%20x%20380%20px)%20(1500%20x%20380%20px)%20(1920%20x%20380%20px)%20(26.jpg)
%20(258%20x%20331%20px)%20(300%20x%20170%20px)%20(450%20x%20170%20px)_edited.jpg)
%20(1)_edited.png)
Maximize Your Powerlifting Meet: Tips for Managing All Three Attempts
- Emma
- Jan 25
- 10 min read
Updated: Feb 25
Table of Contents
Summary
Success in powerlifting isn’t just about raw strength—it’s about strategy. Every lifter gets three attempts for the squat, bench press, and deadlift, and how you manage those attempts can make or break your meet performance. Each attempt serves a distinct purpose, from building momentum with your opener to pushing your limits on your third attempt. A well-executed plan ensures you maximize your total while minimizing unnecessary risks.
Many lifters fall into common pitfalls, such as choosing an overly ambitious opener or making emotional decisions during the meet. However, with proper preparation and a clear game plan, you can approach each lift with confidence and precision. In this guide, we’ll break down the role of each attempt, provide strategies for selecting weights, and share tips for maintaining focus throughout the meet. Whether it’s your first meet or your fiftieth, managing your attempts effectively is the key to reaching your full potential.
The Role of Each Attempt in a Powerlifting Meet
In a powerlifting meet, every attempt plays a specific role in building your total and setting the stage for success. Understanding the purpose of each attempt is essential for creating a strategy that allows you to perform your best while avoiding unnecessary risks.
The First Attempt: The Opener
Purpose:
Build confidence and secure a successful lift on the board.
Weight Selection:
Your opener should be a weight you can comfortably lift, even on a bad day—typically 90-92% of your training max or a weight you’ve hit for multiple reps in training.
Why It’s Important:
Missing your opener can create unnecessary pressure and throw off your momentum for the rest of the meet. A successful opener sets the tone and boosts your confidence.
The Second Attempt: The Challenge
Purpose:
Push closer to your limits with a weight that challenges you but is still achievable.
Weight Selection:
Aim for 95-97% of your training max or slightly below your personal record.
Why It’s Important:
The second attempt tests your readiness and builds on the foundation of a successful opener. It’s a chance to secure a strong score while leaving room for a bigger lift in the final round.
The Third Attempt: The Max Effort
Purpose:
Go all out to achieve your heaviest lift or set a personal record.
Weight Selection:
Choose a weight that represents your maximum effort—100% of your training max or beyond, depending on your performance that day.
Why It’s Important:
This is your opportunity to push your limits and add the most weight to your total. While it’s the riskiest attempt, it’s also where many lifters achieve their greatest triumphs.
How These Attempts Work Together
Each attempt builds on the last, creating a progression that balances safety with ambition.
By starting with a manageable opener, challenging yourself on the second attempt, and going all out on the third, you can maximize your total while minimizing the risk of disqualification or injury.
Pro Tip: Approach each attempt with patience and focus. Avoid getting overly aggressive early on, as it could drain your energy or lead to avoidable mistakes.
=
Weight Selection Strategies for All Three Attempts
Choosing the right weights for each attempt is critical to your success in a powerlifting meet. Proper weight selection ensures you maximize your total while reducing the risk of failed lifts. Here’s how to approach each attempt strategically:
The Opener: Conservative and Confident
Purpose:
The opener is all about securing your first successful lift and building momentum for the rest of the meet.
How to Choose the Weight:
Aim for 90-92% of your training max or a weight you can confidently lift even under less-than-ideal conditions.
This should be a weight you’ve successfully lifted for 2-3 reps in training.
Why It Works:
A conservative opener helps you settle your nerves and get on the board, which is essential to avoid the risk of "bombing out" (failing all three attempts).
The Second Attempt: Testing Your Limits
Purpose:
The second attempt is where you start to push yourself, testing the upper end of your strength without taking unnecessary risks.
How to Choose the Weight:
Select 95-97% of your training max or a weight slightly below your personal best.
Use your warm-up and opener performance as a guide—if everything feels solid, stick to your planned number; if not, adjust slightly downward.
Why It Works:
The second attempt is your opportunity to lock in a competitive number while leaving enough energy for a big third attempt.
The Third Attempt: Go for Glory
Purpose:
This is your max effort lift, where you aim for a personal record or the highest weight you can handle to boost your total.
How to Choose the Weight:
Go for 100%+ of your training max or a weight that stretches your limits based on how you’re performing that day.
If you’re competing against others, use this attempt to strategically outlift a competitor by a small margin.
Why It Works:
The third attempt is your best chance to achieve a significant milestone, whether it’s a personal record or a competitive total.
Adapting Weight Selection on Meet Day
Monitor Your Performance:
If your warm-ups feel heavy or your opener was more challenging than expected, adjust your second and third attempts accordingly.
Consult with Your Coach:
A coach can provide valuable insight, helping you decide whether to stick with your planned numbers or make adjustments based on your performance.
Sample Weight Progression
Pro Tip: Have a game plan for all three attempts, but be prepared to adjust on the fly based on how you feel and perform on meet day. Flexibility is key to success.
How to Stay Mentally Focused Throughout the Meet
Powerlifting meets aren’t just physically demanding—they’re a mental challenge, too. Staying calm, confident, and focused across all nine attempts can make the difference between a successful performance and a disappointing meet. Here’s how to maintain your mental edge throughout the competition.
1. Manage Pre-Lift Nerves
Why It Matters:
Nerves are normal, but they can disrupt your focus and execution if left unchecked.
How to Stay Calm:
Practice deep breathing exercises to reduce anxiety and steady your heart rate.
Use visualization techniques to picture yourself completing a successful lift. Imagine every step, from setup to execution.
Develop a pre-lift routine (e.g., chalking your hands, adjusting your belt) to create a sense of familiarity and control.
2. Focus on One Lift at a Time
Why It Matters:
Dwelling on previous attempts—whether successful or failed—can distract you from what’s ahead.
How to Reset Your Mindset:
After each lift, take a moment to mentally "reset." Evaluate the lift objectively, and shift your focus to the next attempt.
Avoid overanalyzing past mistakes during the meet—save detailed reflection for after the competition.
3. Use Positive Self-Talk
Why It Matters:
Negative thoughts can sap your confidence and affect your performance.
What to Say to Yourself:
Replace “What if I fail?” with “I’ve done this before, and I can do it again.”
Use short, actionable cues like “Strong setup,” “Explode,” or “Stay tight” to guide your execution during the lift.
4. Stay Engaged but Avoid Overthinking
Why It Matters:
Overthinking or watching every other lifter too closely can lead to unnecessary stress.
What to Do Instead:
Stay aware of the lifting order but use downtime to rest, hydrate, and mentally prepare.
Focus on your own performance rather than comparing yourself to others.
5. Handle Failures Gracefully
Why It Matters:
A failed attempt can shake your confidence if you let it.
How to Recover Mentally:
Acknowledge the failure but avoid dwelling on it. Ask yourself: “What can I adjust for the next attempt?”
Shift your focus to the next opportunity, knowing that you still have more lifts ahead.
Pro Tip: Simulate meet conditions during heavy training sessions by practicing pre-lift routines, resetting after failed attempts, and mentally preparing for each lift as if it were a competition.
Common Mistakes When Managing Attempts and How to Avoid Them
Even the most experienced powerlifters can make mistakes during a meet, and these errors can significantly impact performance. By understanding common pitfalls and learning how to avoid them, you can approach your attempts with greater confidence and precision.
1. Choosing an Overly Ambitious Opener
The Mistake:
Starting too heavy on your opener can lead to a failed first attempt, putting unnecessary pressure on subsequent lifts.
How to Avoid It:
Select a conservative opener that’s 90-92% of your training max or a weight you’ve confidently hit for 2-3 reps in training.
Focus on building momentum rather than testing your limits right away.
2. Letting Emotions Dictate Weight Selection
The Mistake:
Making impulsive decisions about weight increases after a successful or failed attempt.
How to Avoid It:
Stick to your pre-planned strategy and only adjust based on realistic performance cues (e.g., how your opener felt).
Consult with your coach or handler for objective input before changing attempts.
3. Rushing Between Attempts
The Mistake:
Failing to use downtime effectively, leading to poor preparation for your next lift.
How to Avoid It:
Use the time between lifts to rest, hydrate, and mentally rehearse your next attempt.
Pay attention to the lifting order so you’re ready when your name is called.
4. Ignoring Warm-Up Timing
The Mistake:
Warming up too early or too late, leaving you either fatigued or unprepared for your attempt.
How to Avoid It:
Coordinate your warm-up with the meet schedule and lifting order.
Plan your warm-up progression so your final set closely mimics your opener.
5. Misjudging the Second Attempt
The Mistake:
Choosing a second attempt that’s too light or too heavy, throwing off your progression.
How to Avoid It:
Use the second attempt as a stepping stone—95-97% of your max is a good target.
Base your decision on how the opener felt and adjust slightly if needed.
6. Failing to Adjust After a Missed Attempt
The Mistake:
Repeating the same approach after a failed lift without addressing the cause of failure.
How to Avoid It:
Analyze why the lift failed (e.g., technical error, missed command) and make the necessary adjustments.
Stay calm and approach the next attempt with a fresh mindset.
7. Overlooking Energy Management
The Mistake:
Expending too much energy early in the meet, leaving you drained for the final lifts.
How to Avoid It:
Pace yourself throughout the meet by managing rest, hydration, and nutrition.
Save your maximum effort for the third attempt on each lift.
Pro Tip: Before the meet, create a checklist that includes your planned attempts, warm-up timing, and strategies for staying calm and focused. This helps you stay organized and reduces the chance of making errors.
Practical Meet-Day Tips for Success
A successful powerlifting meet is the result of careful preparation and smart decisions on the day of competition. From managing your energy to staying focused, these practical tips will help you perform at your best and make the most of your meet experience.
1. Arrive Early and Get Organized
Why It Matters:
Arriving early allows you to check in, familiarize yourself with the venue, and avoid unnecessary stress.
What to Do:
Arrive at least an hour before the start of the meet.
Bring all required equipment (e.g., belt, singlet, wrist wraps) and double-check that it complies with your federation’s rules.
2. Follow a Structured Warm-Up Plan
Why It Matters:
Warming up effectively prepares your body for heavy lifts and reduces the risk of injury.
What to Do:
Plan your warm-up to finish just before your first attempt.
Gradually increase the weight during warm-ups, with your final set being close to your opener.
3. Stay Hydrated and Fueled Throughout the Day
Why It Matters:
Meets are long, and maintaining energy levels is crucial for peak performance.
What to Do:
Sip water or an electrolyte drink between lifts to stay hydrated.
Eat small, easily digestible snacks like bananas, rice cakes, or protein bars to keep your energy steady.
4. Pay Attention to the Lifting Order
Why It Matters:
Knowing when your turn is coming ensures you’re ready to step onto the platform without feeling rushed.
What to Do:
Keep track of the lifter order and pay attention to announcements from the meet staff.
Begin preparing for your next attempt (e.g., adjusting your belt or applying chalk) a few lifters before your name is called.
5. Stick to Your Pre-Planned Strategy
Why It Matters:
Changing your plan impulsively can lead to poor decisions and unnecessary risks.
What to Do:
Trust the strategy you developed with your coach or training partner.
Make small adjustments only if necessary (e.g., based on how your opener felt).
6. Use Rest Periods Wisely
Why It Matters:
Proper rest between attempts helps you recover and maintain focus.
What to Do:
Sit down, relax, and avoid expending energy unnecessarily.
Use the time to mentally rehearse your next lift and reset your mindset.
7. Stay Positive and Adaptable
Why It Matters:
Meets rarely go perfectly, but a positive attitude helps you stay resilient.
What to Do:
If something goes wrong (e.g., a failed attempt), focus on the next lift rather than dwelling on the mistake.
Celebrate your successes, no matter how small—they contribute to your overall progress.
Pro Tip: Include essentials like chalk, snacks, water, electrolytes, a spare singlet, and any required documents. Being prepared helps you stay calm and focused.
Building Confidence Through Preparation
A powerlifting meet is more than just a test of strength—it’s a demonstration of your preparation, strategy, and mental toughness. By effectively managing all three attempts, you can maximize your total and leave the platform feeling accomplished.
Here’s a recap of the key points to remember:
Understand the Role of Each Attempt:
Your opener builds momentum, the second attempt challenges your limits, and the third attempt pushes you to your peak.
Strategic Weight Selection:
Start conservatively, increase gradually, and save your max effort for the third attempt. Flexibility on meet day is key.
Stay Mentally Focused:
Manage nerves, reset after each lift, and use positive self-talk to maintain confidence throughout the meet.
Avoid Common Mistakes:
Plan ahead to prevent issues like choosing overly ambitious openers or mismanaging time between lifts.
Practical Meet-Day Tips:
Arrive early, stay hydrated, warm up effectively, and stick to your plan to perform at your best.
Powerlifting is a journey of constant improvement, and every meet is an opportunity to learn and grow. Whether you’re competing for the first time or chasing a personal record, preparation and a clear strategy will set you up for success. Embrace the challenge, trust in your training, and step onto the platform with confidence.
Related Posts
How Many Attempts Are Allowed in a Powerlifting Contest? Explained:
Understand the standard rules of powerlifting meets, including how many attempts are allowed, their significance, and tips to optimize your lifts.
What Happens if You Fail a Lift in Powerlifting? Rules for Reattempts:
Learn what to do if you fail a lift, the official reattempt rules, and strategies for recovering mentally and physically to stay competitive.
Powerlifting Rules 101: Understanding Attempts and Competition Etiquette:
Explore the fundamentals of powerlifting rules and platform etiquette, including managing your attempts and avoiding common mistakes during competition.
%20(1).jpg)