Your first meet starts here.

What is powerlifting?

Powerlifting is a strength sport built around the squat, bench press and deadlift. Your goal is to complete each lift under the meet’s rules, then build on your own performance. You do not need to arrive as the strongest person in the room to start learning.

Squat

The bar rests across your upper back. You lower into the squat and stand back up. Work with your coach on the required depth, stable position and referee signals before adding meet-day pressure.

Bench press

You lie on a bench, lower the bar to your chest and press it back up. A competition bench is judged on its required positions, control and commands—not simply whether the bar reaches the top.

Deadlift

You lift the bar from the floor to a standing finish, then return it under control after the referee’s signal. Practice finishing the lift patiently instead of rushing to put the bar down.

Start with a coach and a plan

Contact your school’s coach or an experienced powerlifting coach. Share your experience and goals, ask how beginners are introduced to the lifts, and find out which meets suit your program. Learn consistent technique and the competition commands before chasing heavier attempts.

Keep a simple training log: exercise, weight, repetitions and a note about how the session went. Regular practice gives you and your coach something useful to review. Your first meet can be a starting point rather than a test you must “win.”

Before you register

• Confirm the event date, location, eligibility and registration deadline.
• Ask whether registration goes through your school or directly to the meet director.
• Check entry costs, required forms and any membership requirements.
• Read the event’s equipment rules before buying clothing or lifting gear.
• Ask your coach how your competition category will be determined.

Pack the night before

• Approved competition clothing, shoes and any permitted gear you use.
• Your meet information, requested identification and completed forms.
• Water, familiar snacks or meals, and a change of clothes.
• A written warm-up plan and opening attempts agreed with your coach.
• Any personal items you need for a full day away from home.

How meet day works

1. Check in: Find your coach, confirm your schedule and complete the required check-in, weigh-in and equipment procedures.
2. Find your flight: A flight is a group of lifters. Know when your group starts and where to warm up.
3. Warm up with a plan: Coordinate with your coach and share the warm-up space respectfully. Save your attention for your own preparation.
4. Take your attempts: Listen for your name, follow the referee’s commands and wait for the decision before leaving the platform.
5. Choose the next attempt: Work with your coach and submit it within the event’s deadline. Avoid choosing a weight just to match another athlete.
6. Review the day: Record your successful lifts and discuss what went well and what to practice next.

Speak the language

Opener: your first attempt at a lift. PR: a personal record. Flight: your lifting group. Good lift: an attempt accepted by the referees. No lift: an unsuccessful attempt. Total: the combined best successful lifts from one meet.

Read results with confidence

Start with your name, school/team, division and weight class. Compare your successful lifts with your previous meets. A top-10 archive ranking is different from an official state record: the archive compares available performances, while state records have their own eligibility requirements.

Our rankings use the results already compiled on this site. A missing result is not evidence that an athlete did not compete. Send corrections with the meet name and official result file.

Competition overview: SDHSPA rules effective March 1, 2026. The full rulebook governs; this guide is a starting point.