The Ultimate Guide to Open Powerlifting: From Novice to Competition

Powerlifting has changed a lot in recent years. What used to be a fairly underground sport, is now a mainstream strength sport that attracts athletes from all over the world. Open powerlifting in particular is one of the purest forms of strength training.

Let’s dive in and see what makes this sport so special and how you can be a part of this growing community.

Table of Contents

What is Open Powerlifting?

At its core open powerlifting is simple: it tests athletes on three basic lifts - squat, bench press, deadlift. Unlike equipped divisions that use special gear like squat suits or bench shirts, open (or raw) powerlifting removes the complexity and only allows basic supportive equipment like belts, knee sleeves and wrist wraps.

This minimalist approach does more than just lower the barrier to entry, it creates a level playing field where pure strength and technique reigns supreme. Whether you’re a CrossFit athlete, bodybuilder or someone who just loves lifting heavy, open powerlifting gives you a clear way to test and show off your strength.

Why Open Powerlifting is Growing

The sport is growing for a reason. A few factors have contributed to its rise:

Social media has played a big role, with Instagram and TikTok becoming hubs for sharing training progress and competition highlights. The quantifiable nature of powerlifting - where progress is measured in pounds and kilos rather than subjective metrics - resonates particularly well with younger athletes who love clear markers of progress.

The inclusive nature of the sport has also been key to its growth. Open powerlifting welcomes athletes from all over, with divisions for different age groups, weight classes and skill levels. The sport has seen particularly impressive growth in women’s participation, reflecting its broad appeal across the gender lines.

Powerlifting Equipment and Gear

While open powerlifting is all about minimalism, some equipment is necessary for safety and performance. The lifting belt is important in both equipped and unequipped powerlifting, performance in the former and safety and injury prevention in the latter.

The Powerlifting Belt

A powerlifting belt is the most important piece of equipment you’ll invest in. Here’s what you need to know:

• Standard specifications require a 4-inch width and uniform thickness
• Maximum thickness allowed is 13mm under IPF standards
• Primary purpose: enhances core stability and reduces spinal stress
• Best used for lifts above 85% of your one-rep maximum

Powerlifting Training Principles

Powerlifting training is both an art and a science that requires a strategic approach to get the most out of your strength and performance. Here are the key principles to guide your training:

• Progressive Overload: This is the foundation of powerlifting training. By gradually adding weight over time you’re constantly challenging your muscles and promoting strength and hypertrophy. Whether you’re adding a few pounds to your squat or chasing a new personal best in the bench press discipline, progressive overload ensures steady progress.
• Periodisation: Training isn’t a straight line but a series of phases. Periodisation involves dividing your training year into different periods, each focusing on strength, hypertrophy or technique. This structured approach prevents plateaus and keeps your training fresh and effective.
• Specificity: To excel in powerlifting you must train specifically for the three main lifts: squat, bench press and deadlift. This means dedicating time to develop strength, power and technique in each lift. Training for these movements ensures you’re ready for competition.
• Consistency: Success in powerlifting comes from regular and consistent training. It’s not about one-off heroic efforts but about showing up, putting in the work and gradually building your strength and technique over time. Consistency is key to long term progress.
• Recovery: Training hard is important but so is letting your body recover. Adequate rest between sessions is crucial for muscle repair and growth. Incorporate rest days, prioritise sleep and consider active recovery techniques to keep your body in top condition.

By following these principles you can create a balanced and effective powerlifting training program that sets you up for success in training and competition.

Competition Structure and Rules

The Three Core Lifts

Squat

• Must achieve proper depth (hip crease below knee level)
• Follow commands: "Squat" and "Rack"
• Complete with full hip and knee extension

Bench Press

• Pause the bar on chest until receiving the "Press" command
• Maintain flat foot position throughout the lift
• Complete with locked elbows and control

Deadlift

• Clean pull from floor to lockout
• No hitching (using thighs to bounce the bar)
• Complete with hips and knees locked, shoulders back

Raw Powerlifting Competition Format

Most meets follow a standard format:

Meet Schedule:

1. Weigh-ins (1-2 hours before competition)
2. Rules briefing and flight assignments
3. Three attempts at each lift
4. Awards ceremony

Powerlifting equipment such as lifting suits, belts, wrist wraps and knee wraps is important in both equipped and unequipped divisions as it supports different lifting styles and enhances performance.  Likewise, a suitable surface for dropping weights is essential for preventing damage or injury.  Extra thick rubber gym mats and lifting platforms help with comfort, safety and noise reduction.

Classes and Categories

Powerlifting competitions are designed to be inclusive with multiple classes and categories to ensure fair competition. Here’s a breakdown of the most common divisions:

• Weight Classes: Competitors are divided into specific weight ranges to ensure fair competition. Common weight classes include 52kg, 59kg, 67kg and so on. This allows athletes to compete against others of similar body weight making the competition more equal.
• Age Categories: Powerlifting is a sport for all ages. Competitions have junior, senior and master categories with specific age ranges. This ensures lifters compete against others in their age group, a level playing field.
• Sex Categories: Competitions are divided into men’s and women’s categories recognising the physiological differences between sexes. This division ensures fair and competitive matchups.
• Equipped and Unequipped Categories: Competitions often have separate divisions for equipped and unequipped (raw) lifters. Equipped categories allow the use of specialised gear like squat suits and bench shirts while unequipped categories focus on minimal supportive equipment like lifting belts, knee wraps and wrist wraps.

Understanding these classes and categories helps you find the right competition for your level and ensures you’re competing on a fair and equal playing field.

Getting Started in Competition

Choose Your Powerlifting Federation

Several organisations run powerlifting competitions:

• International Powerlifting Federation (IPF)
• USA Powerlifting (USAPL)
• Various regional and local organisations

The European Powerlifting Federation is also a big organisation in the powerlifting community, known for its historical governance and affiliation with the International Powerlifting Federation.

Research each federation’s rules, event calendar and location to find the best fit for your goals.

Training for Competition

A competition journey requires structured preparation:

1. Focus on technique first
2. Follow a progressive training program
3. Practice competition commands
4. Peak 12 weeks out
5. Consider weight class

Different training methods are important in structured preparation as they improve individual performance and foster collaboration and camaraderie between lifters.

Mental Preparation and Mindset

Powerlifting isn’t just about physical strength it’s also about mental toughness. Here are key areas of mental preparation and mindset to help you perform:

• Goal Setting: Setting specific, measurable and achievable goals is crucial. Whether it’s a new personal best or qualifying for a major competition, clear goals give proper direction and boost motivation. Break down your long term goals into smaller, manageable milestones to keep you on track.
• Visualisation: Mental imagery is a powerful tool. Visualise yourself completing lifts, standing on the podium or achieving your goals. This builds confidence and prepares your mind for success.
• Positive Self Talk: The way you talk to yourself matters. Use positive affirmations and positive self talk to build confidence and motivation. Replace negative thoughts with empowering statements to stay positive.
• Focus and Concentration: Powerlifting requires intense focus and concentration especially during competitions. Develop routines and techniques to help you stay focused such as deep breathing exercises or pre-lift rituals.
• Resilience: Setbacks and failures are part of the journey. Developing resilience means learning to bounce back from these challenges stronger and more determined. Embrace failures as learning opportunities and keep moving forward.

By having a strong mental game you can improve your physical performance and achieve more in powerlifting. Remember the mind and body work together to lift those heavy weights.

In summary:

Find Competitions

Here are some resources to find upcoming meets:

• Federation websites
• Powerlifting Watch (global meet calendar)
• Open Powerlifting Database
• Local gym notice boards
• Social media groups and forums

The Community

One of the best things about open powerlifting is the community. The sport brings together:

• Experienced lifters often mentor newcomers
• Competitors support and encouragement
• Knowledge and techniques are shared freely
• Progress is celebrated collectively

Athletes with physical disabilities including spinal cord injuries can powerlift highlighting the sports inclusivity and adaptive nature.

Conclusion

Open powerlifting is a combination of accessibility, measurable progress and community support. Whether you want to compete at elite level or just challenge yourself in a supportive environment the sport has a clear path forward. The raw, no frills nature of open powerlifting appeals to those who value strength development and technical mastery.

As the sport grows it retains its core values of inclusivity, technical excellence and community support. Whether you’re just starting out in strength training or looking to test yourself in competition open powerlifting has a place for you.

Remember Arnold Schwarzenegger’s words:

“Strength doesn’t come from winning. Your struggles develop your strength”.

In open powerlifting every training session and competition attempt is an opportunity to prove that.

Ready to start your powerlifting journey? Check your local federations for upcoming meets, connect with experienced lifters, and begin your path to strength excellence.

Explore our popular range of strenth training and powerlifting mats for optimal protection and performance. 

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