What Is Powerlifting? The Lifts, Rules, Weight Classes, and How to Start

Powerlifting is a strength sport where you try to lift the most weight possible, for one rep, in three lifts: the squat, the bench press and the deadlift. "What is powerlifting" was the #1 powerlifting search on Google this year and doubled in volume. Interest in the sport is clearly growing.

This guide explains the lifts, how a competition (a "meet") works, how scoring and weight classes work, and how you can start.

The short answer

• Three lifts: squat, bench press, deadlift.
• Three attempts each at a meet. Your best successful squat, bench and deadlift add up to your total.
• Highest total in your weight class and age group wins. Relative-strength formulas like DOTS or IPF GL points compare lifters across weight classes.
• Raw vs equipped: most lifters compete "raw" (belt, sleeves and wrist wraps allowed). Equipped lifting adds supportive suits and shirts.
• Anyone can start. Beginners can compete in local meets within months of training.

The three powerlifting lifts

Lift	What it tests	Key competition rule
Squat	Leg and hip strength	Hip crease must go below the top of the knee
Bench press	Upper-body pushing strength	Bar must pause motionless on the chest before the press command
Deadlift	Posterior chain and grip	Stand fully upright with knees and hips locked; no hitching

The lifts are always done in that order: squat, then bench, then deadlift. The deadlift comes last, so meets are often decided on the final pull. You'll find technique breakdowns in our exercise library for the squat, bench press and in our how to deadlift guide.

How a powerlifting meet works

1. Weigh-in: usually 2 hours (IPF) or 24 hours (some other federations) before lifting. This puts you in a weight class.
2. Rack heights and openers: you declare your first attempt (the "opener") and set your squat and bench rack positions.
3. Three attempts per lift: after each successful lift you choose a heavier weight. If you miss, you can repeat it or go up.
4. Judging: three referees watch every lift. A lift needs at least 2 of 3 white lights to count.
5. The total: your best squat + best bench + best deadlift. If you fail all three attempts on any lift, you "bomb out" with no total.

Typical beginner strategy: open with a weight you could triple on a bad day. Take a second attempt you're confident in, and use the third attempt for a small personal record. Most first-timers should aim to go 9 for 9 (all nine lifts successful), not to set a big PR.

Weight classes

Lifters compete against people of similar bodyweight. The IPF (the largest international federation) uses these classes:

Men (kg)	Women (kg)
59, 66, 74, 83, 93, 105, 120, 120+	47, 52, 57, 63, 69, 76, 84, 84+

Other federations use slightly different classes. There are also age divisions: sub-junior, junior, open and masters. See strength training over 40 if masters lifting interests you.

How scoring across weight classes works

A 120 kg lifter will usually total more than a 66 kg lifter. So how do you find the "best" lifter at a meet? Relative-strength formulas adjust each total for bodyweight. The main ones today are DOTS and IPF GL points, which replaced the older Wilks formula in most places. We explain the maths in DOTS, Wilks and IPF points explained.

Raw vs equipped powerlifting

	Raw (classic)	Equipped
Allowed gear	Belt, knee sleeves, wrist wraps, lifting shoes	All raw gear plus squat suits, bench shirts, deadlift suits, knee wraps
Effect	Close to "pure" strength	Gear stores elastic energy and can add a lot of weight, especially on bench
Popularity	The large majority of new lifters	Smaller, specialised community

If you're starting out, compete raw. Our powerlifting equipment guide covers which gear is worth buying first. Usually that's a good belt.

Powerlifting federations

There are many federations. The main split is between tested federations (drug-tested) and untested ones:

• IPF (International Powerlifting Federation) and its national affiliates, e.g. USA Powerlifting (USAPL), British Powerlifting, Powerlifting Australia, Canadian Powerlifting Union. Drug-tested, with strict technical standards.
• USPA and others: large federations with both tested and untested divisions.
• Para powerlifting: a bench-press-only Paralympic sport governed by World Para Powerlifting.

For your first meet, pick whatever federation runs meets near you. Check its rulebook, especially the bench press commands and equipment rules.

How to start powerlifting

1. Learn the three lifts with light weights and good coaching or video feedback.
2. Follow a structured program built around the squat, bench and deadlift. Our beginner powerlifting program runs three days a week.
3. Train with competition standards: squat to depth and pause your bench presses.
4. Track every set so you know your real maxes. Use an estimated one-rep max instead of testing true maxes often.
5. Sign up for a local meet after 3–6 months. Novice meets are welcoming, and most lifters say their first meet is when the sport "clicked."

Is powerlifting for you?

Powerlifting suits you if you like clear goals and measurable progress. Few things are as satisfying as seeing your total climb. It works well for beginners because the lifts are fundamental and progress comes quickly in year one. It's also inclusive: powerlifting for women is one of the fastest-growing parts of the sport. Not sure it's for you? Compare it with bodybuilding and weightlifting.

Powerlifting runs on numbers

Powerlifters track more carefully than almost anyone else in the gym: top sets, backoff sets, RPE and estimated maxes. That record is how you plan a training block and choose meet attempts.

GymMonster logs every set in a couple of taps and keeps your personal records for the squat, bench and deadlift, so you always know your numbers.

The bottom line

Powerlifting is the sport of lifting as much as possible in the squat, bench and deadlift. You get three attempts per lift, your best three add up to a total, and you compete by weight class. It's simple, measurable and open to everyone. Learn the lifts, follow a program, track your numbers and enter a meet.