Your first powerlifting meet isn’t lost because you’re not strong enough. It’s usually lost because of small, avoidable mistakes that stack up over a long day.
This guide covers the most common first-meet errors and how to avoid them so your debut competition is about learning and lifting, not damage control.
If you haven’t already, read our full Powerlifting Competition Guide first to understand how meet day works from start to finish.
(Internal link: Powerlifting Competition Guide)
Mistake #1: Opening Too Heavy
This is the classic one.
Your opener should be something you can hit on a bad day, in front of judges, with commands, after waiting around for hours.
Opening heavy:
- Destroys confidence
- Spikes fatigue early
- Forces bad decisions later
Fix:
Open at a weight you can triple in the gym. Save ego for the third attempt.
Mistake #2: Not Knowing the Commands
Strength doesn’t override rules.
Missed commands are one of the most frustrating ways to fail a lift because the weight moved just fine.
Common command errors:
- Squatting before the “Squat” command
- Racking the bench before “Rack”
- Dropping the deadlift early
Fix:
Practice commands in training and review them before meet day.
Our Powerlifting Competition Guide breaks down judging standards in detail.
(Internal link: Powerlifting Competition Guide)
Mistake #3: Cutting Weight for Your First Meet
First meets are not the time to play weight-cut games.
Cutting weight:
- Hurts performance
- Increases stress
- Makes a long day miserable
Fix:
Compete at your normal bodyweight. Learn the process first. Totals matter more than weight classes early on.
Mistake #4: Poor Attempt Selection
Chasing PRs without adjusting to the meet environment leads to missed lifts.
What works in the gym doesn’t always work:
- After long waits
- Under strict judging
- When fatigue accumulates
Fix:
Think in percentages, not emotions. If something feels off, adjust. Smart lifters adapt.
Mistake #5: Not Eating or Drinking Enough
Meets can last all day. Energy crashes are common and completely avoidable.
Problems this causes:
- Poor focus
- Slower warm-ups
- Weak later attempts
Fix:
Bring simple food and fluids. If you need help, read What to Bring to Your First Powerlifting Meet.
(Internal link: What to Bring to Your First Powerlifting Meet)
Mistake #6: Bringing New Gear
Meet day is not a test lab.
New belts, sleeves, shoes, or supplements introduce uncertainty when you need consistency.
Fix:
Use only gear you’ve trained with. Comfort beats novelty every time.
Mistake #7: Comparing Yourself to Other Lifters
Someone will always be stronger. Someone will always look more confident.
Comparing:
- Distracts you
- Breaks focus
- Leads to rushed decisions
Fix:
You’re competing against the platform standards and your own preparation. Nothing else matters.
If This Is Your First Meet…
Your goal is simple:
- Learn the flow
- Make lifts
- Leave motivated to train again
A successful first meet is one where you finish smarter than you started.
Final Thoughts
Every experienced powerlifter has made at least one of these mistakes. The difference is whether you learn from them early or keep repeating them.
Prepare properly. Control what you can. Respect the process.
For a full breakdown of how competitions work from weigh-ins to final deadlifts, read our Powerlifting Competition Guide.
(Internal link: Powerlifting Competition Guide)
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