What Is Powerlifting?

Athletes compete in powerlifting to see who can squat, bench press, and deadlift the heaviest weight for one rep.

Powerlifters are categorized according to their body weight and age, and they have three attempts to reach their maximum weight. The winner is determined by who has the highest powerlifting total.

Powerlifting is an individual sport in which the goal is to squat, bench press, and deadlift the most weight possible in a certain weight and age category.

Athletes have three attempts to reach their maximum capacity and must follow precise technical standards to be compared on a level playing field. Everyone, for example, must squat to a certain depth or the lift would be rejected.

What Is Powerlifting?

The biggest squat, bench press, and deadlift that an athlete has successfully lifted are added to their "powerlifting total." This figure is used to compare and contrast sportsmen.

As a result, just because someone can bench press a lot doesn't mean they'll be a terrific powerlifter.

Powerlifting, as you'll see, is a sport that puts your full strength to the test. The regulations of the sport, how powerlifting differs from other sports in terms of technique, the differences between raw and equipped powerlifting, and who does powerlifting will all be covered.

Who Can Compete At Powerlifting?

A number of federations administer the sport of powerlifting across the world. Technical requirements, weigh-in processes, and drug-testing regulations are all unique to each federation.

The International Powerlifting Federation (IPF) is the most powerful regulating body, with over 100 countries joined.

The International Powerlifting Federation (IPF) is the most competitive drug-tested powerlifting federation in the world, attracting the greatest natural powerlifters. 

With a presence in all 50 states, USA Powerlifting is the IPF affiliate in the United States. Depending on your strength and ambition, you can compete at one of five levels.

You must normally compete at each level in the order given below to qualify for the next level.


Competing in a local competition held by a gym or powerlifting club is a common way for athletes to start powerlifting.

Certain weight classes may only have a few participants since the competition is often not very strong. It's not about 'competing against others at this level; it's about doing your best for your own unique traits.


After competing in a few local events, you might be able to qualify for the State or Provincial Championships.

Each jurisdiction will have its own set of requirements for participation at this level, which may involve competing in a number of local tournaments or reaching a qualification standard. There may be more opponents of your age and weight class to compete against at this level.


You'll be pitted against some of the region's greatest lifters in a regional tournament. This would be the West, Midwest, South, and Northeast in the United States.

Because the purpose is to introduce a better level of competition to these events, there are qualification conditions to compete at a Regional Championship. However, not every nation has the population size to host a Regional Championship.


The National Championships bring together the best lifters from throughout the country.

For these events, a stringent qualification procedure is necessary, which involves lifting a specific powerlifting total for your weight and age class.

The competition is severe at this level, with numerous contenders slugging it out.


Athletes that win their weight and age divisions will make up the National Team.

These athletes usually stay with the team for a year and are able to compete in any international competition, including the World Championships. 

At this time, you are one of the most powerful people on the planet.

How To Determine The Strength Level Of Powerlifters

The IPF Points system compares contestants in various weight classes using a mathematical formula. It's nothing more than a statistic for calculating relative strength.'

A larger person, for example, should be able to lift more absolute weight than a smaller person. Someone who weighs less may be stronger, depending on their proportionate body weight.

At this moment, the IPF Points algorithm kicks in. The IPF Points are calculated by calculating your total powerlifting by your weight and then multiplied by a coefficient.

After the powerlifting competition, one award is given to each boy and girl based on IPF points to determine the "Best Overall Lifter."

What Techniques Are There In Powerlifting?

What Techniques Are There In Powerlifting?
The techniques that you need to train for powerlifting are different from the techniques that you apply in the gym. 

Powerlifters concentrate on modulating the action to recruit as many muscles as possible. It is not required to isolate a particular muscle group when doing the squat, bench press, or deadlift in powerlifting.

Instead, the idea is to time your activities so that you may use all of your muscle groups to create as much force as feasible.

Powerlifters try to limit the range of motion of the barbell as much as possible. If powerlifters can do a job with a reduced range of motion, they are doing less work overall.

As a result, powerlifters use bench press arch strategies to keep the barbell from going all the way to the chest during the bench press.

Because the sumo deadlift needs less bar movement from the ground to the lockout, some lifters prefer it over the standard deadlift.

Powerlifters are continuously thinking about preserving the safest movement patterns possible in order to minimize discomfort and harm.

This is a goal for everybody who exercises weights, but it's especially vital for powerlifters due to the amount of weight they lift.

Powerlifters focus on movement defects including deadlifting with their back straight, avoiding a decent morning squat position, and fixing an uneven bench press.

Powerlifters must follow strict standards in order to pass a lift in competition. In order to pass a lift in competition, powerlifters, unlike the normal person who does the squat, bench press, and deadlift in the gym must follow particular movement standards.

What Are The Rules Of Powerlifting?

Many individuals who start powerlifting have to retrain how to squat, bench press, and deadlift in accordance with the rules. Powerlifters, in a nutshell, must adhere to two important features of movement.

When you may begin and finish the lift in competition, the chief referee will alert you.

Do this to show the officials that you can manage the barbell on both sides of the action. They want you to take a specific starting position and make sure you return to it after you're finished with the exercise.

Many first-time powerlifters fail to complete a lift because they do not follow the referee's instructions throughout the competition. For the squat, bench press, and deadlift, lifters must follow certain guidelines.

These rules are in place to guarantee that all lifters are evaluated at the same level and that no lifter has an edge over another. Some of the more specific rules include:

Squat: The hip crease must be below the plane of the knee, and the barbell must be moving forward at all times (no dipping or bouncing).

Bench: While the barbell stops on the chest until it is stationary, the lifter must maintain precise points of contact on the bench and floor, such as the head, buttocks, and feet.

Deadlift: In the lock-out position, the barbell should not rest on the thigh, and the hips, knees, and shoulders should be 'erect.'

Even though you lift the weight from beginning to end, if you do not follow the technical guidelines, you will not be rewarded a successful lift.

Final Thoughts

The purpose of the squat, bench press and deadlift is to lift as much weight as possible in a single rep.

The sum of the heaviest squat, bench press, and deadlift efforts lifted in competition is used to compute the powerlifting total.

Your score will be used to compare you to other lifters of similar body weight and age.

Powerlifting is a strength-oriented sport. In the squat, bench press, and deadlift, powerlifters compete in age and weight categories to increase their 1 rep max.

The sport is governed by the International Powerlifting Federation, which establishes competition rules and standards.

If you wish to compete in powerlifting, you may do so in either the raw or equipped categories, however, starting in the raw class is generally recommended.

Kevin Harris