Maddie The checklist below reads “first” powerlifting meet checklist, but this guide is great for women who have competed for any amount of time!
Competing in powerlifting is SO MUCH FUN (especially if you remember everything important on meet day). Personally, I’ve never forgotten anything too crucial, but I do owe my success in remembering to this powerlifting meet checklist.
Keep in mind that the items found on the checklist are not ALL completely necessary; only the bolded items are. With that said, I hope this serves as a helpful tool that will prepare you very well for meet day!
This post is all about everything you should bring to a powerlifting meet.
*Note: This post includes several Amazon affiliate links, which means I’ll receive a commission if you purchase through my link (at no extra cost to you). Please read full disclosure here.
Powerlifting meet checklist for women:
What we’ll cover…
- Powerlifting meet checklist PDF
- Powerlifting meet checklist: must-haves
- Powerlifting meet checklist: optional items
- Other powerlifting tips
After reading this post, don’t forget to check out…
9 Important Things You NEED to Know When Starting Powerlifting for Women
5 Crucial Aspects of Powerlifting Programming: The Ultimate Guide
Powerlifting Kilo Conversion Chart | A FREE Printable
This checklist is for raw lifters only.
If you keep reading, this post goes over a few other optional items that are not featured on this checklist.
Powerlifting meet checklist: must-haves
Clothing & equipment
What to wear to powerlifting meet is something you absolutely need to know. You can’t compete without proper clothing and equipment.
1. Powerlifting singlet
At local level meets, USAPL tends to not be as picky with approved gear and equipment. However, if you ever plan on competing at a higher level, I suggest investing in an approved singlet from the beginning.
You MUST wear a singlet when you compete. There are many different brands/designs available.
Here is the list of the approved gear taken directly from USAPL.
2. Lifting shoes
Bring whatever shoes you typically wear to the gym. This includes possible squat and deadlift shoes. Otherwise, if you like to keep things simple and always wear something like Converse for all three lifts, just bring those.
Whatever you do–DO NOT wear new shoes on meet day. You want to wear what you’re used to. Also, keep in mind that you’re also not allowed to lift barefoot or in socks.
3. Approved cotton t-shirt
This is one they may or may not be too picky about. The rulebook says your t-shirt should either be plain (no logo) or feature an approved brand logo.
You’ll probably receive a meet t-shirt at check-in, so you could just plan on wearing that one. However, I’d bring an extra just in case.
Regardless, the t-shirt must be cotton. It cannot offer compression of any sort.
4. Knee-high socks
If you haven’t competed before, be prepared to see some funky socks out on the platform.
Knee-high socks are REQUIRED for deadlifts. They protect your shins and keep the bar clean of blood (a result of lifters scraping their shins on the bar).
You can wear knee-high socks for all lifts, or you can bring a normal pair for squats and bench press. It’s really up to personal preference.
5. Approved belt
By “approved belt,” I mostly mean one that follows the powerlifting competition standards/required measurements set by USAPL or whatever other federation you may be competing in. There are also approved brands, but that isn’t too important for local level meets, and it may even be more lenient now that USAPL is out of the IPF.
Here is the lifters handbook that goes over the specific required dimensions of lifting belts.
6. Hair elastics
You can lift with your hair down during squats and deadlifts, but they can be a little picky about it during bench press (understandably).
When you’re benching, you must keep your head in contact with the bench at all times. Having your hair down can make any loss of contact very difficult to detect.
So, it’s only fair that all girls have their hair up during the bench press. Just be sure you have a few hair elastics packed for meet day.
Food & drinks
So… what food to bring to powerlifting meet?
If we want to get technical, you don’t HAVE to bring any food or drinks on meet day… but that’s definitely not a good idea. The day before powerlifting meet I always go grocery shopping for meet day food.
You may have access to a drinking fountain or vending machine, but I highly suggest packing a water bottle. It’s also recommended that you pack a sports drink such as Gatorade or Pedialyte, and possibly an energy drink OR pre workout powerlifting meet if you regularly consume caffeine.
As for actual food, DO NOT eat anything you’re not used to. The last thing you want is stomach issues while lifting. Ideally, you’ll have simple carbs that are easily digestible. High-sodium foods are also recommended. Some examples include pretzels, bananas, or high-sugar candy like Skittles.
Just keep in mind that the more sugar you eat, the more likely you’ll completely crash at the end of the meet.
Miscellaneous
1. Membership card
Before you compete in a USAPL-sanctioned meet, you MUST become a member and obtain a membership card.
You’ll be required to show your card at registration either physically or digitally. You may also need it during the powerlifting competition weigh-in.
Visit this website to become a USAPL member.
2. Photo ID
In addition to your membership card, you’ll also need to show your photo ID at registration. That way the people running registration can confirm you are who you say you are.
Powerlifting meet checklist: optional items
There are lots of optional things you can bring. I’ll list some of those things here. The bolded items are not featured on the checklist printable above.
- Extra underwear
- This one especially applies to ladies. Let’s be real… it isn’t uncommon to pee your pants, or at least leak a little while deadlifting heavy. I would bring an extra pair of underwear just in case.
- Knee sleeves
- Wrist wraps
- Massage gun
- Foam roller
- Baby powder
- Commonly applied on quads for smoother deadlift lockout
- Headphones
- Smelling salts
- A pillow
- You never know–you may want to take a little snoozer
- Warm-up suit
- Feminine hygiene products
- If it’s that time of the month or about to be, you’ll probably want to make sure that you’re prepared
- Headband
- Ibuprofen/Tylenol
- Band-aids
- Your calluses may rip during deadlifts
- Phone charger
Other tips
1. Be sure to arrive early enough to make it to the rules meeting
Attending the rules meeting is especially important if you are participating in your first powerlifting meet, but regardless, it’s never a bad idea to get a refresher on the rules even if it isn’t your first rodeo.
The meet directors will cover important info about how do powerlifting meets work that you won’t want to miss.
2. Make sure you know how to find rack heights and how to calculate openers in kilograms
You really don’t have to worry about this if you are bringing a coach with you (which is HIGHLY SUGGESTED for your first meet), but it’s not a bad idea to get familiar with it yourself also.
All lifts will have to be turned in using kilograms which might alter your anticipated attempts a bit.
As for rack heights, you’ll need to find a good squat height, bench press height, and a safety height for the bench press as well. When finding your squat height, I suggest wearing the shoes you squat in. That way the height you find will be as accurate as possible.
