Last updated: April 2026 | Reading time: 12 min | Author: T-K
Table of Contents
- Competition Day Timeline
- Weigh-In Strategy
- Equipment Checklist
- Nutrition and Hydration on Competition Day
- Warm-Up Protocol
- Attempt Selection Strategy
- On the Platform: Commands and Execution
- FAQ
Competition day is where months of training either come together or fall apart. For first-time and intermediate competitors across the UK, Germany, France, and the Netherlands, the difference between a great meet and a disappointing one is almost always preparation and process — not strength. This guide gives you the complete competition day framework used by experienced British Powerlifting and EPF competitors.
Competition Day Timeline
| Time | Activity |
|---|---|
| 2 hours before weigh-in | Wake up, light breakfast, travel to venue |
| Weigh-in window | Weigh in, submit opening attempts, begin rehydrating |
| Post weigh-in | Eat, hydrate, rest, equipment check |
| 45-60 min before squat | Begin warm-up protocol |
| Squat flight | 3 attempts. Submit bench attempts after last squat |
| Between flights | Eat, hydrate, rest, stay warm |
| Bench flight | 3 attempts. Submit deadlift attempts after last bench |
| Between flights | Eat, hydrate, rest, stay warm |
| Deadlift flight | 3 attempts. Competition complete |
Weigh-In Strategy
British Powerlifting and EPF competitions use a 2-hour weigh-in window before the start of the session. Key points:
- Compete at your natural body weight — for first-time competitors, do not attempt a water cut. The performance cost of dehydration outweighs any weight class advantage
- Weigh in early — weigh in at the start of the window to maximise recovery time before lifting
- Submit conservative opening attempts — you must submit your opening attempts at weigh-in. Have these decided in advance. Opener = 90-92% of your best training lift
- Begin rehydrating immediately — even without a water cut, you will be slightly dehydrated from travel and nerves. Begin drinking water and eating immediately after weighing in
Equipment Checklist
| Item | Notes |
|---|---|
| Singlet | IPF-approved. Check the British Powerlifting approved list |
| Squat shoes | IronLifter 1 or PowerLifter 3 |
| Deadlift shoes | TurboLifter 1 or TurboLifter 3 Pro |
| Chalk | Magnesium Chalk Powder — legal at all BP meets |
| Belt (if using) | IPF-approved. Max 10cm width for raw |
| Knee sleeves (if using) | IPF-approved. Max 30cm length |
| Wrist wraps (if using) | IPF-approved. Max 1 metre length |
| T-shirt and socks | Must be worn under singlet. Socks must cover shins for deadlift |
| Food and water | Enough for the full competition day — typically 6-10 hours |
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Nutrition and Hydration on Competition Day
Pre-competition meal (2-3 hours before lifting): familiar foods you have eaten before training. Not the day to experiment. Moderate carbohydrates, moderate protein, low fat and fibre to minimise digestive discomfort. Examples: porridge with banana, rice with chicken, toast with eggs.
Between flights: easily digestible carbohydrates to maintain blood glucose. Rice cakes, bananas, white bread with jam, sports drinks. Avoid high-fat or high-fibre foods that slow digestion.
Hydration: 500ml-1L of water per hour throughout the competition day. Electrolytes (sodium, potassium) are beneficial for competitions lasting more than 4 hours. The NHS recommends consistent hydration throughout the day for physically active adults.
Caffeine: if you use caffeine in training, use it on competition day. Time your intake to peak 30-60 minutes before your first lift. Do not experiment with new caffeine sources or doses on competition day.
Warm-Up Protocol
The warm-up room at British Powerlifting and EPF meets has limited bars and platforms. Arrive early, be efficient, and follow this protocol:
- General warm-up (10 min) — light cardio, mobility work, dynamic stretching. Get the body temperature up before touching the bar
- Bar work (5 min) — empty bar for 2 sets of 5. Focus on technique and feel
- Progressive loading — work up to your opener in 4-6 sets. Example for a 180kg squat opener: 60kg x5, 100kg x3, 130kg x2, 150kg x1, 165kg x1, then out to the platform
- Timing — your last warm-up set should be completed approximately 5-8 minutes before you lift on the platform. Too early and you cool down; too late and you are fatigued
- Watch the flight — know where you are in the lifting order and time your warm-ups accordingly. Ask the warm-up room marshal for guidance if unsure
Attempt Selection Strategy
Attempt selection is the most important strategic decision on competition day. The framework used by experienced British Powerlifting competitors:
- Opener (1st attempt) — 90-92% of your best training lift. A weight you could lift on your worst day. The opener must go. A missed opener is a catastrophic start to the meet
- Second attempt — 97-100% of your best training lift. A weight you are confident of making. This is your "safe" PR attempt
- Third attempt — a small PR (1-2.5kg over your best) if the second went well. A repeat of the second if the second was a grind. Never attempt a weight you have never come close to in training
The golden rule: you have 1 minute from when your name is called to begin the lift. Use the full minute if you need it. Do not rush onto the platform.
On the Platform: Commands and Execution
Squat commands: Squat → Up → Rack. Wait for each command. Do not squat before the "Squat" command or rack before the "Rack" command.
Bench press commands: Start → Press → Rack. The bar must pause motionless on the chest before the "Press" command. This is the most common cause of red lights for UK and European beginners.
Deadlift commands: Down. The bar must be held at lockout until the "Down" command. Do not drop the bar.
Lights: 3 white lights = good lift. 2 or more red lights = no lift. Red lights are accompanied by the reason from the judges. Learn from them and adjust for the next attempt.
FAQ
What should I eat the night before a powerlifting competition?
A normal, familiar meal. High carbohydrates to top up glycogen stores. Avoid anything that causes digestive discomfort. Not the night to try a new restaurant.
How early should I arrive at the competition venue?
At least 30 minutes before the weigh-in window opens. Earlier is better — it gives you time to find the venue, register, and settle your nerves.
What if I get red-lighted on my opener?
Stay calm. You have two more attempts. Identify the reason for the red light (depth, pause, commands) and correct it on the second attempt. Most red-lighted openers are technique issues, not strength issues.
Can I change my attempts after submitting them?
Yes — in British Powerlifting, you can change your declared attempt once before the bar is loaded. Use this strategically if you feel stronger or weaker than expected after the opener.
Final Thoughts
Competition day rewards preparation and process. Know your attempts in advance, arrive early, warm up systematically, execute the commands, and trust your training. The UK and European powerlifting community is supportive — every lifter on the platform wants you to succeed. Go lift.
Read next: Powerlifting Tips for Beginners 2026 | How to Bench Press 2026 | Best Weightlifting Shoes 2026
Train with intention. Lift with the right gear. Own the platform.