Powerlifting: What Actually Happens at a Powerlifting Competition?
If it’s your first time at a powerlifting competition, things can feel a bit confusing. Maybe you’re there to support a friend, or maybe you’ve seen clips online but never quite understood what’s going on, or maybe you’re looking to compete.
This guide breaks down what powerlifting actually is, how competitions work, and what all those judges, commands, and coloured lights mean, so next time you’re at a meet, you’ll know exactly what’s happening on the platform.
What Is Powerlifting?
Powerlifting is a strength sport that revolves around three main lifts:
Squat
Bench Press
Deadlift
Each lifter gets three attempts per lift, performed in that exact order.
Their heaviest successful attempt in each lift contributes to their overall powerlifting total, which determines their ranking in the competition.
Example:
If a lifter squats 100kg, benches 60kg, and deadlifts 150kg, their total will be 310kg.
It’s simple in concept — but the details (and the pressure) make it an entirely different challenge in practice.
How Does the Day Run?
Depending on how many lifters are lifting, the federation, where the meet is being held, or whether it’s a novice or federated comp, will impact the running of the day. There are some key things that will happen at all federated comps:
1. Weigh-In & Equipment Check
Most meets start with an early weigh-in, 2 hours or 24 hours before lifting begins (depending on the federation).
Lifters are placed into weight classes and their equipment — belt, singlet, wrist wraps, shoes, etc. — is checked to ensure it meets federation rules.
2. Warm-Up Time
About 45–60 minutes before lifting starts, competitors head to the warm-up area.
Here, lifters take sets leading up to their opening attempts — the first weight they’ll perform on the platform.
Warm-ups are fast-paced and often shared with other lifters, so timing, teamwork, and knowing your opener matter a lot.
3. Lifting Flights
Competitors are grouped into flights (often A, B, C, etc.), which are like mini-heats of 10–15 lifters.
Each flight will complete all their attempts in one lift before moving to the next.
For example:
Flight A finishes all three squat attempts.
Then Flight B does their squats.
Once all flights finish squats, everyone moves on to bench press, then deadlift.
This rotation keeps the day flowing smoothly and gives lifters time to rest and eat between lifts.
4. Attempts & Strategy
Each lifter gets three attempts per lift:
1st attempt: Something they can easily hit — builds confidence and gets them on the board.
2nd attempt: A weight typically close to their training best.
3rd attempt: The big one — usually a personal record (PR) attempt.
Coaches and handlers help lifters choose their next attempts after each successful (or missed) lift, based on how it moved.
5. Breaks Between Lifts
Between squat, bench, and deadlift, there’s typically a 15–30 minute break.
This gives time to re-rack equipment, change bar setups (like adding bench safeties), and let lifters eat or recover.
You’ll see lots of snacks, electrolytes, and foam rolling happening here.
6. Awards & Totals
Once all flights finish their deadlifts, the totals are tallied — combining each lifter’s best squat, bench, and deadlift.
Awards are then presented for:
Top 3 lifters in each weight class
Best overall lifters, often calculated using a coefficient like DOTS or Wilks (which adjusts for body weight)
Depending on the federation and the location of the competition, the awards and medals handed out may vary.
How Are Lifts Scored?
You’ll notice three judges positioned around the platform:
Head Referee (in front)
Two Side Referees
The Head Referee gives the lifter specific commands they must follow, such as “Start,” “Squat,” or “Rack.”
If the lifter misses a command — even if they complete the lift — it doesn’t count.
After each attempt, all three referees signal their decision using lights:
🏳️ White light: Good lift
🚩 Red light: No lift
To get a successful lift, the athlete needs at least two white lights.
🏳️ 🏳️ 🏳️ = Good lift
🚩 🏳️ 🏳️ = Good lift
🚩 🚩 🏳️ = No lift
🚩 🚩 🚩 = No lift
The Rules For Each Lift
Let’s break down what the judges are looking for in each of the three competition lifts.
Competition Squat
Referee Commands:
1. “Squat”
2. “Rack”
After the “Squat” command, the lifter must descend until their hip crease drops below the top of the knee — this is called hitting depth.
On the way up, the bar must not dip downward (a “double bounce” means no lift).
Once standing tall, the lifter must wait for the “Rack” command before re-racking the bar.
Click here to watch the reel on competition squat rules.
Competition Bench Press
Referee Commands:
1. “Start”
2. “Press”
3. “Rack”
After un-racking the bar and holding it motionless with straight arms, the lifter receives the “Start” command. They then lower the bar until it touches their chest and remains still. The Head Referee will call “Press,” and the lifter must drive the bar back up to full lockout.
Only once the “Rack” command is given can they re-rack the bar.
Key Bench Rules:
The lifter’s butt must stay in contact with the bench at all times.
The bar can’t dip downwards after the press command.
Feet must remain planted on the floor (different federations have different rules about whether the lifter must have their toes and heel on the floor, or just one part of their foot).
Click here to watch the reel on competition bench rules.
Competition Deadlift:
Referee Command:
1. “Down”
The deadlift looks simple — but it’s demanding.
The lifter must pull the bar from the floor to a fully locked-out position: hips and knees straight, shoulders back, standing tall.
To be a good lift:
The bar cannot dip downward during the pull.
No hitching (relocking the knees mid-lift).
The bar must be lowered under control after the “Down” command, with hands on the bar until it reaches the floor.
Click here to watch the reel on competition deadlift rules.
In Summary: How a Powerlifting Meet Works
Powerlifting might seem complicated at first glance, but once you understand the rhythm, it’s pretty straightforward:
Three lifts: Squat, bench, deadlift
Three attempts per lift
Heaviest successful attempts count toward your total
Two white lights or more = a good lift