Powerlifting for beginners: the lifts, the rules and how to start

What is powerlifting?

In IPF competition, lifters compete in categories set by sex, bodyweight and age. If two lifters finish with the same total, the lighter lifter places above the heavier one (International Powerlifting Federation, 2026). That is why bodyweight matters in the sport, and why scoring systems such as IPF GL points exist to compare lifters of different sizes.

What makes a lift count?

Each lift is judged by three referees against the rulebook. The details below come from the IPF Technical Rulebook (International Powerlifting Federation, 2026); smaller federations usually follow the same core standards, but always read the rules of the federation you enter.

For the squat:

• Walk the bar out, stand still and upright with knees locked, and wait for the “Squat” command.
• Descend until the top surface of the legs at the hip joint is lower than the top of the knees — only one descent is allowed.
• Stand back up without bouncing twice or letting the bar travel downwards on the way up.
• Stay still until the “Rack” command before returning the bar.

For the bench press:

• Wait with straight arms for the “Start” command.
• Lower the bar to the chest or abdomen and hold it still until the “Press” command.
• Press back to straight arms without any downward movement of the bar, then wait for “Rack”.
• Keep your feet flat and in contact with the floor throughout; your grip must be no wider than 81 cm between the forefingers.

For the deadlift:

• Lift the bar from the floor in one movement — any downward movement before you finish fails the lift.
• Finish standing erect with knees locked and shoulders back.
• Hold still until the “Down” command, then lower the bar under control.

Classic vs equipped powerlifting

The IPF runs separate Classic and Equipped championships (International Powerlifting Federation, 2026). Classic lifting — often called raw — allows only a short, approved list of personal kit, such as a belt, knee sleeves and wrist wraps. Equipped lifting also allows supportive suits and bench shirts, which help lifters handle heavier weights. Almost everyone starts in Classic, and IPF GL points use different coefficients for each.

Kit rules are detailed and change from time to time, so check your federation's approved list before buying anything for a competition. None of it is needed to start training.

How should a beginner train for powerlifting?

Powerlifting rewards maximal strength on three specific lifts, so train those three lifts often and with heavier loads — the core of how to get stronger. , 2021). , 2017).

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What happens at your first powerlifting meet?

Before lifting starts, lifters weigh in and name their first attempts. The meet then runs lift by lift: all squats, then all bench presses, then all deadlifts, each lifter taking three attempts (International Powerlifting Federation, 2026).

• Choose an opening attempt you are confident of making with perfect technique on a bad day — a made first lift keeps you in the competition.
• Base your second and third attempts on how the first one moved, not on a plan made weeks earlier.
• Bring the kit your federation requires, food, water and a copy of your planned attempts.
• Ask if you can bring a handler or friend to track the order of lifting and call your warm-ups.

Opening attempts are practical advice rather than a rule, and experienced coaches differ on exact percentages. The aim of a first meet is to make lifts, learn the process and set a total you can build on.