Meet Day Guide Draft to Test - 250620

MEET DAY GUIDE

At A7, we believe meet day is more than just putting up numbers. It’s a celebration of your hard work, your mindset, and the Community that lifts you up along the way. It’s the energy in the warm-up room, the rush of adrenaline as you hear “the bar is loaded,” and the roar of the crowd when you lock out that final deadlift.

Whether it’s your first time stepping on the platform or you’re a seasoned competitor chasing new PRs, we’re here to help you feel prepared and ready for your big day. From weigh-ins and equipment checks to that unforgettable moment on the platform, this guide covers everything you need to know.

Together, we Demand Greatness, and on meet day, we show it. Let’s get ready to lift strong, support each other, and make every attempt count.

View & Download Meet Day Checklist

Meet Day Timeline

Competing for the first time, or just want a refresher? Here's what to expect on your meet day.

Weigh In & Equipment Check

Get your body weight recorded and have your lifting gear checked for approval. This usually happens first thing in the morning, or the day before. Make sure to bring all required equipment and federation-approved items. If you are unsure, don't hesitate to ask for help!

Hydrate, Eat & Chill

After weigh-ins, it’s time to refuel and relax. Make sure to listen out for announcements for any updates regarding your flight.

Warm Ups

Start your warm-up closer to your flight time. Plan your sets and timing so you feel strong and ready, not rushed or fatigued. Keep an eye on the lifting schedule so you don't miss your turn.

Time to Lift!

It’s go time! Focus on one attempt at a time, listen carefully to the referees' commands, and enjoy stepping on the platform. Trust your preparation and have fun!

weigh in's & equipment check

What Equipment do need?

All these items should be approved for use in competition by the federation you are lifting in.

Singlet

Belt

Crew & Deadlift Socks

Knee Sleeves

Wrist Wraps

Meet Shirt

Lifting Shoes

Gear Up to Demand Greatness

Built for the platform. Trusted by lifters who Demand more from their gear.

Choose Your Meet Day Singlet

Luno Singlet

Minimal seam design for unrestricted movement

Soft & breathable fabric

IPF, USPA, USAPL, IPL Approved

Men's & Women's Cut

Available in multiple colorways

Rausch Singlet

More compressive fit

Built-in quad paneling

Higher neckline design

IPF, USPA, USAPL, IPL Approved

Men's & Women's Cut

Available in mulitple colorways

Long Legged Singlet

Extended leg coverage

Smooth & lightweight fabric

Minimal Seams & Secure Fit

IPF, USPA, USAPL, IPL Approved

Ideal for athletes who prefer more coverage

What Knee Sleeves Should You Choose?

Finding the right knee sleeves can make all the difference on the platform. At A7, we design sleeves that support your squat, match your strength, and help you Demand Greatness every time you step under the bar. Whether you're looking for maximum stiffness on meet day or versatile support for training, we’ve got you covered.

Premium neoprene construction for lasting support and warmth

Competition-approved designs, ready for the platform

Hourglass fit that is tapered to your legs, leaving extra room for quads and calves

Multiple stiffness options to match your training and meet day needs

USPA, IPL & IPF Approved and compliant with USAPL standards for competition

What Stiffness?

RIGOR MORTIS

STIFF

FLEXI

AVERAGE WEIGHT PER PAIR

930g

340g

AVERAGE DENSITY

7mm

STIFFNESS & FEEL

Ultra stiff. An advanced sleeve designed for performance over everything else.

Stiffer neoprene but still a full range of motion through the joint

SIZE GUIDANCE

True to size. SIZE UP if between sizes.

True to size. SIZE DOWN if between sizes.

FIT

Hourglass Fit

Meet Day FAQs

What are the differences between, local, regional, national and international powerlifting meets?

Local meets are beginner-friendly and open to most lifters, great for your first competition.

Regional meets bring together stronger lifters from a wider area and may require a qualifying total.

National meets are for the top lifters in the country and usually require a higher qualifying total.

International meets feature the best lifters from around the world and require selection by a national team.

What to pack for a Powerlifting Meet?

We actually have a Powerlifting Meet Essentials Check List, view it here.

What to wear to a Powerlifting Meet?

You'll need federation-approved gear for the platform:

Singlet

T-shirt (for squat/bench, if required)

Knee sleeves

Wrist wraps

Belt

Deadlift socks (knee-high)

Squat or deadlift shoes

Make sure everything follows your federation’s rules, including logo placement and approved brands. Bring backups if you're unsure.

What happens at a Powerlifting Meet?

A powerlifting meet typically follows a structured flow: lifters check in, complete their weigh-in and equipment check, warm up, and then compete in three lifts: squat, bench press, and deadlift.

Each lifter gets three attempts per lift, and the best successful attempt in each is added together for their total. Meets are usually organized by flights or groups, and the day can vary in length depending on the number of competitors.

Announcements, commands, and judging follow federation rules, so lifters are encouraged to be familiar with the process ahead of time.

What to eat at a Powerlifting Meet

What lifters choose to eat on meet day often depends on their personal preferences, weigh-in timing, and what sits well for them. Many opt for familiar, easy-to-digest foods that help maintain energy throughout the day.

You’ll often see a mix of light meals, high-carb snacks, protein options, and hydration strategies, especially between weigh-ins and attempts. The key is to bring food and drinks that you’ve used during training and feel comfortable with.

What is a Powerlifting Meet?

A powerlifting meet is a strength competition where athletes perform three lifts: the squat, bench press, and deadlift. Each lifter gets three attempts at each lift, aiming to achieve the highest possible total.

How to Prep for a Powerlifting Meet?

Preparing for a powerlifting meet often includes reviewing federation rules, planning your opening attempts, and making sure your gear is competition-approved. Many lifters also practice commands during training and taper their workouts in the weeks leading up to the meet.

Some athletes choose to work with a coach or handler who can help guide attempt selection, timing, and warm-ups on the day, especially helpful if it’s your first time competing.

Everyone’s prep looks a little different, but feeling confident, organized, and familiar with the flow of meet day can make a big difference.

How long does a Powerlifting Meet Last?

The length of a powerlifting meet can vary depending on the number of lifters, flights, and whether it's a single-day or multi-day event.

A typical local meet might last anywhere from 4 to 8 hours, while larger regional or national meets may run all day or span several days. Lifters are grouped into flights, and the timing of your session depends on which group you’re in.

How to find a Powerlifting Meet?

Most lifters find upcoming powerlifting meets through their chosen federation’s website or social media. Federations often list local, regional, and national competitions along with registration details, locations, and qualifying totals (if required).

What Powerlifting Federations are there, and does it matter which one you join?

There are many powerlifting federations worldwide, each with its own rules, equipment standards, and approach to competition. Some of the most well-known include:

- IPF (International Powerlifting Federation)

- USAPL (USA Powerlifting)

- GPC (Global Powerlifting Committee)

- WRPF (World Raw Powerlifting Federation)

- USPA (United States Powerlifting Association)

Which federation you choose can impact things like approved gear, drug testing policies, qualifying totals, and whether you want to compete locally or internationally.

What lifts/movements are in a Powerlifting Meet?

A powerlifting meet includes three main lifts, performed in this order:

1. Squat

2. Bench Press

3. Deadlift

Each lifter usually gets three attempts per lift, and your best successful attempt in each is added together for your total.

How much should you lift to lift at a Powerlifting Competition?

There’s no minimum weight required to enter most local powerlifting meets.

Meets are about more than just numbers, it's a chance to gain experience, learn the flow of competition, and enjoy the support of the lifting Community. Your first meet is about showing up, lifting what feels right for you, and having a good time.

Where can I find A7's Competition Gear?

You can view our Competition Gear, here.