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Powerlifting Rules 101: Understanding Attempts and Competition Etiquette
- Emma
- Jan 25
- 10 min read
Updated: May 5
Table of Contents
Summary
In the world of powerlifting, success doesn’t just come down to strength—it’s also about strategy, preparation, and a solid understanding of the rules. One of the most important aspects of competing is knowing how many attempts you’re allowed per lift and how to make the most of them. Whether you’re a seasoned competitor or stepping onto the platform for the first time, being clear on these rules and the expectations for etiquette can make or break your meet performance.
Powerlifting meets are structured to ensure fairness and consistency, with each lifter given three attempts for the squat, bench press, and deadlift. These attempts must be used wisely to achieve your best total while adhering to competition standards. Missteps, like failing all three attempts on a single lift or misunderstanding commands, can lead to disqualification. But when you understand the rules and etiquette, you’ll approach each attempt with confidence and composure.
This guide will walk you through the number of attempts allowed in powerlifting, what happens after a failed lift, and how to navigate platform etiquette like a pro. By the end, you’ll have a clear roadmap to maximize your potential and perform at your best on meet day.
How Many Attempts Are Allowed in a Powerlifting Meet?
At a powerlifting meet, every lifter is given three attempts for each of the three competition lifts: squat, bench press, and deadlift. This structure allows you to demonstrate your strength while testing your limits within a fair and organized system. Your goal is to successfully complete the heaviest lift possible within these three attempts, as your best lift in each category contributes to your overall total score.
The first attempt, often referred to as your "opening lift," is critical. It's typically chosen to be a weight you are very confident you can lift—a "safe bet" to get on the board and avoid failing all three attempts, which would disqualify you from that specific lift. The second attempt is an opportunity to push closer to your personal best, while the third attempt is where lifters often go all out to achieve a new personal record or increase their meet total.
Here’s how the attempt system plays out in competition:
Three Attempts per Lift:
Squat, bench press, and deadlift each allow for three attempts, meaning you have a total of nine opportunities to showcase your strength.
One Minute to Start the Lift:
Once your name is called, you have 60 seconds to begin the lift. Failing to start within this time results in a missed attempt.
Judges' Role:
Each lift must meet specific criteria to be considered successful, such as depth in the squat or a complete lockout in the deadlift. Three judges assess your lift and issue a decision using a system of white lights (successful) or red lights (failed).
By knowing how to allocate and strategize your attempts, you can maximize your performance while minimizing the risk of disqualification. Each attempt builds upon the last, requiring you to carefully select weights that reflect your ability and overall goals.
Pro Tip: Setting Your Attempts for Success
Practice in Advance:
Simulate meet conditions during your training sessions by practicing attempts in the same sequence—squat, bench, deadlift—with the same rest intervals.
Consult Your Coach:
If you’re unsure about how to select weights for each attempt, a coach can help you create a game plan tailored to your strengths and goals.
What Happens After a Failed Attempt?
Failing an attempt in a powerlifting meet can be a nerve-wracking experience, but it’s not the end of the road. The key to overcoming a failed lift is to understand the rules surrounding reattempts and to have a solid strategy for recovery. Whether it’s a technical error, a misjudgment in weight selection, or simply a bad day, knowing how to bounce back is essential for maintaining composure and staying competitive.
Here’s what you need to know about failed attempts:
Understanding Why You Failed
Technical Errors:
Lifts can fail due to a breakdown in form or not meeting the judging standards (e.g., failing to reach depth on a squat or not locking out on a deadlift). In such cases, analyze what went wrong and focus on correcting that specific issue in your next attempt.
Weight Selection:
Sometimes, lifters overestimate their capacity, selecting a weight that’s too heavy for their current level. A failed attempt in this scenario may indicate the need to reduce the weight for the next lift.
Command Errors:
Missing a judge’s command (e.g., starting too early or racking the bar before being told) is a common mistake, particularly for newer lifters. Take a moment to review the commands and stay mindful of them during the next attempt.
Rules for Reattempts After a Fail
Weight Adjustment:
You can increase the weight for your next attempt but cannot decrease it. This rule emphasizes the importance of choosing your opening lift conservatively.
Second and Third Attempts:
If your first attempt fails, use the second attempt to either try the same weight or slightly increase it, depending on your confidence and readiness. For the third attempt, aim for a weight you’re confident you can complete successfully to stay in the competition.
Judges' Feedback:
Pay attention to the judge’s lights and explanations. If the failure was borderline (e.g., just shy of depth in a squat), a minor adjustment may help you succeed in your next attempt.
Mental Recovery: Resetting After a Fail
Staying mentally composed is just as important as making physical adjustments. Dwelling on a failed attempt can affect your mindset and performance in subsequent lifts. Instead, focus on resetting and approaching your next lift with confidence. Techniques like deep breathing, positive self-talk, or consulting with your coach can help you regain focus.
Pro Tip: Mitigating Failed Attempts in Training
Practice the competition commands during your training sessions to avoid costly command errors.
Build confidence in your opening lift by choosing a weight that you can handle comfortably under any conditions.
Rules for Attempt Selection: Strategize for Success
Selecting the right weights for your attempts is one of the most crucial aspects of competing in powerlifting. Each attempt plays a strategic role in your overall performance, and poor choices can leave you short of your goals—or worse, disqualified. By understanding the rules and using smart planning, you can approach each lift with confidence and maximize your meet total.
The Three-Attempt Strategy
Each of your three attempts serves a specific purpose. Here’s how to plan them effectively:
First Attempt: The Opener
Purpose:
Build confidence and secure a successful lift on the board.
Weight Selection:
Choose a weight that you can handle easily—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 rattle your nerves and increase pressure on your remaining attempts. A successful opener sets the tone for the rest of the meet.
Second Attempt: The Challenge
Purpose:
Move closer to your limit and test your competitive edge.
Weight Selection:
Aim for 95-97% of your training max or slightly below your personal record.
Why It’s Important:
The second attempt is your opportunity to gauge your strength on meet day. It should feel challenging but not overwhelming.
Third Attempt: The Max Effort
Purpose:
Go all out to set a new personal record or increase your meet total.
Weight Selection:
Choose a weight that represents your absolute best effort—this is your chance to push your limits.
Why It’s Important:
This is the lift that can secure your highest possible total. However, it’s a riskier lift, so ensure you’ve built momentum with successful earlier attempts.
Factors to Consider When Selecting Weights
Warm-Up Performance:
Pay attention to how your warm-up lifts feel on meet day. If the weights feel heavier than expected, consider adjusting your planned attempts.
Energy Management:
Powerlifting meets can be long, so manage your energy throughout the day. Save your maximum effort for the final attempts.
Experience Level:
Newer lifters should focus on consistency and success over risky, aggressive weight choices. Experienced lifters may feel more comfortable taking bigger risks.
Rules for Changing Attempt Weights
Post-Attempt Adjustments:
After a successful attempt, you can increase the weight for your next lift. Once the weight is declared, it cannot be lowered.
Deadlift Exception:
For the third attempt in the deadlift, you may make one change to the declared weight within the allotted time. This rule is often used to adjust strategy based on your competitors’ totals.
Pro Tip: Plan Your Attempts Before Meet Day
Use a meet-day calculator or spreadsheet to pre-plan your attempts based on your training performance. Having a clear plan reduces stress and helps you focus during the competition.
Always have backup plans in case your performance on meet day doesn’t match your expectations.
Etiquette on the Platform: What Lifters Should Know
Powerlifting meets are more than just a showcase of strength—they’re a community event with established rules and expectations for behavior. How you conduct yourself on the platform not only reflects on you but also impacts the flow of the competition. By following proper platform etiquette, you’ll show respect for the judges, spotters, and your fellow lifters while setting yourself up for a smooth and successful performance.
Key Aspects of Platform Etiquette
Be Ready When Your Name Is Called
Why It Matters:
Lifters are expected to be prepared when their turn comes. You’ll have 60 seconds to begin the lift once your name is announced, so pay attention to the order and timing of attempts.
Follow the Judges’ Commands
Commands to Know:
Squat: “Squat” (to start) and “Rack” (to finish).
Bench Press: “Start,” “Press,” and “Rack.”
Deadlift: “Down” (after locking out).
Why It Matters:
Failing to follow commands is one of the most common reasons lifts are disqualified. Practice the commands during training to ensure they’re second nature.
Respect the Spotters and Loaders
Spotters and loaders are there to ensure your safety and maintain the competition’s efficiency. Treat them with gratitude, even if a lift doesn’t go as planned.
Avoid arguing with spotters if they step in to help prematurely—it’s for your safety.
Stay Calm and Professional
Whether you succeed or fail, avoid overly emotional reactions like throwing equipment or shouting obscenities. While enthusiasm and celebration are welcome, excessive displays can disrupt the competition.
Leave the Platform Promptly
After completing your attempt, step off the platform efficiently to allow the next lifter to begin. Judges will indicate when it’s appropriate to leave.
Unspoken Etiquette Rules
Cheer for Fellow Lifters:
While on the sidelines, encourage other competitors. Powerlifting is a supportive community, and cheering for others fosters camaraderie.
Keep the Warm-Up Area Tidy:
Share equipment and avoid monopolizing warm-up racks.
Dress Code Compliance:
Ensure you’re wearing competition-approved attire (e.g., singlet, belt, wrist wraps) to avoid unnecessary penalties.
Pro Tip: Practice Meet Day Behavior in Training
Practicing with a coach or training partner giving commands.
Timing your rest periods to mimic meet timing.
Wearing your competition gear to get comfortable in it.
Common Mistakes to Avoid in Powerlifting Meets
Even the most seasoned lifters can make mistakes on meet day, and these missteps can significantly impact your performance or even lead to disqualification. By understanding the most common errors and how to prevent them, you can ensure that all your hard work in training translates to success on the platform.
1. Failing All Three Attempts on a Lift
What Happens:
If you fail all three attempts on a squat, bench press, or deadlift, you’ll receive a “no total” and be disqualified from the meet.
How to Avoid It:
Choose a conservative weight for your opener—something you’re confident in completing even on an off day.
Focus on proper execution and following commands to avoid technical disqualifications.
2. Misjudging Weight Selection
What Happens:
Overestimating your strength can lead to failed lifts, wasted attempts, and missed opportunities to increase your total.
How to Avoid It:
Stick to a pre-planned attempt strategy based on your training performance.
If you feel off during warm-ups, adjust your planned weights accordingly.
3. Missing Commands
What Happens:
Failure to follow the judge’s commands (e.g., starting too early or racking the bar without permission) results in a failed attempt, regardless of how well you perform the lift.
How to Avoid It:
Practice competition commands during training to make them second nature.
Pay close attention to the head judge during your lift.
4. Poor Time Management
What Happens:
Arriving late, missing your turn, or not warming up properly can throw off your performance and stress levels.
How to Avoid It:
Arrive early to check in and familiarize yourself with the venue’s layout.
Keep track of the lifting order and warm up accordingly to ensure you’re ready when it’s your turn.
5. Overlooking Equipment Regulations
What Happens:
Wearing non-compliant gear (e.g., a non-approved singlet or belt) can lead to penalties or disqualification.
How to Avoid It:
Review the federation’s equipment rules well in advance of the meet.
Double-check your gear on meet day to ensure compliance.
6. Neglecting Nutrition and Hydration
What Happens:
Failing to fuel your body properly can lead to energy crashes, cramping, or suboptimal performance during the meet.
How to Avoid It:
Bring high-carb snacks, water, and electrolytes to keep your energy levels steady throughout the day.
Stick to familiar foods to avoid any digestive issues.
7. Letting Emotions Take Over
What Happens:
Nerves, frustration, or overexcitement can cloud your judgment and impact your performance.
How to Avoid It:
Practice mental strategies like visualization and deep breathing to stay composed.
Focus on executing one lift at a time rather than stressing about the overall outcome.
Pro Tip: Prepare for the Unexpected
Powerlifting meets rarely go exactly as planned. Be flexible and adaptable—whether it’s adjusting your attempts, dealing with delays, or overcoming a failed lift, staying calm and focused is your greatest asset.
Confidence Through Preparation
Powerlifting is as much about strategy and preparation as it is about strength. By understanding the rules, planning your attempts wisely, and conducting yourself professionally on the platform, you can set yourself up for a successful and enjoyable meet. While mistakes and setbacks may happen, each competition is an opportunity to learn, improve, and push your limits.
Here’s a quick recap of the key takeaways from this guide:
Know the Rules:
Each lifter is allowed three attempts per lift, and adhering to commands and competition standards is critical for success.
Bounce Back from Failure:
A failed attempt doesn’t have to derail your meet—analyze the issue, make adjustments, and focus on your next opportunity.
Strategize Your Attempts:
Plan your weights with a clear strategy for each lift—opener, challenge, and max effort.
Follow Platform Etiquette:
Respect the judges, spotters, and your fellow lifters to maintain a positive and professional competition environment.
Avoid Common Mistakes:
Manage your time, energy, and equipment to ensure you’re fully prepared for each lift.
Remember, powerlifting meets are about more than just numbers on the bar. They’re a celebration of your hard work, dedication, and love for the sport. Whether it’s your first meet or your tenth, taking the time to prepare thoroughly will help you perform at your best and make the most of the experience.
So, step onto that platform with confidence, respect the process, and give it everything you’ve got. You’re stronger and more prepared than you think.
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Maximize Your Powerlifting Meet: Tips for Managing All Three Attempts:
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