First Time Lifters

Thinking of signing up for your first powerlifting competition?  Congratulations!

Before you dive into signing up for your first competition, here are the basic steps to help guide you through the process.

You can skip ahead to the section that’s relevant to you:

Planning for your first competition

• BCPA Calendar
• BCPA Membership
• The Canadian Anti-Doping Program
• True Sport Clean
• Approved equipment and apparel
• Registered Clubs and Gyms

Signing up for your first competition

• Equipped or Unequipped (Classic) Powerlifting?
• Age Categories
• Weight Classes

During your first competition

• Day of competition: What to Expect
• When you get to the venue
• Warm-up and Timings
• Competition Flow
• Technical Rules

Important Reminders

• Drug Testing: This is a drug-tested competition. You may be tested in or out of competition as soon as you complete your CCES TrueSport module.
• BCPA Record Applications: If you break a BCPA record in one of your completed lifts, submit your Records Application form to the Records Chair within 7 days of the competition.
• Checklist:
  • Items to Bring:
    • Printed CPU Membership card.
    • Printed CCES module certificate.
    • Your IPF approved equipment and apparel.
    • Plenty of food and drink (competitions can run for nearly 5 hours).
    • Your rack heights and first attempts for each lift.
  • Other Tips:
    • Pay close attention to the pace of the competition to ensure you have enough time to warm up properly.
    • Be mindful of the one-minute rules during both the lift and the submission of attempts.
• Further Reading: For a complete list of rules and regulations, refer to the IPF Rulebook.

One of the things that is encouraged for anyone who has never competed before is to attend a BCPA sanctioned competition to watch or volunteer. Watching a competition for the first time will help familiarize you on the flow of the competition. It also gives you an idea of what is expected of a lifter, both on and off the platform.

One of the main things that we hope to see from all new lifters is that they have enjoyed their experience of competing for the first time. Joining the BCPA and attending at events either as a competitor or volunteer, will be an experience that you will never forget. There is an abundance of camaraderie between all of the members that is shown both on and off the platform. Everyone there is because of their shared love of the sport of powerlifting.

Good luck and we look forward to seeing you on the platform!

Planning for your first competition

BCPA Calendar

Choosing a competition

On the Calendar page on the BCPA website you will be able to find information about when and where the upcoming competitions will take place.  For the most part, a first-time competitor, will be eligible to compete at most BCPA sanctioned competitions.

As a first-time lifter, you are eligible to compete in any local competition, but this does not include the Provincial Championships.  To be able to compete at the Provincial Championships, lifters must have competed before at an IPF sanctioned competition and have attained the necessary Provincial qualifying standard.

If a competition has any entry requirements they should be stated on the BCPA calendar.

If you have a question regarding a specific competition that you are interested in, such as registration deadline, contest day schedule and all other aspects of the particular competition, please direct your questions to the Meet Director or if you have a question in general about the competitions, you may contact the BCPA.

For most of the year, competitions fill up very fast. You need to be prepared at the registration opening time with all of your details and payment ready.

Membership

Becoming a member

Before you register for a contest, you must become a member of the BCPA. To purchase a membership you may do so online. We recommend that you review the Become a member page before signing up.

Memberships to the Canadian Powerlifting Union (CPU) are available for online purchase and expire one year from the date of purchase. Your CPU number will be required to compete in competitions within Canada. All CPU members are subject to In-Competition and Out-Of-Competition doping testing as a condition of membership.

Membership card

Once you have purchased your membership, you may print it out or save it to your phone.  Your membership card will need to be shown at the competition during equipment check.

Canadian Centre for Ethics in Sport (CCES)

The Canadian Anti-Doping Program

The Canadian Centre for Ethics in Sport (CCES) is the custodian of the Canadian Anti-Doping Program (CADP), the set of rules that govern anti-doping in Canada. The CADP consists of several components such as in- and out-of-competition testing, education, medical exemptions, and the consequences of doping violations. The CADP is compliant with the World Anti-Doping Code (the Code) and all of its associated International Standards.

Your responsibilities

As a member of the BCPA (and therefore CPU), the CADP applies to you, and athletes participating in CPU-sanctioned activities may be selected for doping control. The CADP also applies to athlete support personnel. You may also be subject to the rules of your international federation. Learn more about IPF’s anti-doping policies and procedures.

While athletes and support personnel should be familiar with the rules of the CADP and the Code, they should also know how to practice clean sport. You can view our page on anti-doping to learn more.

True Sport Clean

The BCPA conducts drug testing in compliance with the CCES.  In order to be able to compete at a BCPA/CPU competition, you must complete the CCES (Canadian Centre for Ethics in Sport) True Sport Clean online education module annually. You should complete this course in advance of the competition. Returning members are required to complete the True Sport Clean Review. CCES certificates expire one year after completion.

To maintain membership in good standing and to register for all competitions, all members are required to:

• complete the CCES True Sport Clean online education module annually.
• Present a printed (or screenshot) copy of their certificate of completion at the time of equipment check.

If you do not present a copy of the CCES certificate of completion you will not be permitted to compete.

If you have trouble logging in, please contact the CCES for assistance.

Approved equipment and apparel

Apparel

When a lifter competes, all of the equipment and clothing that they are using are checked on contest day to ensure that it is an approved item and/or that it meets the IPF specifications. If an item is rejected during Equipment Check, that item will not be allowed to be used or worn at the competition. Make sure you check the IPF Approved List of Personal Apparel and Equipment well in advance of your contest in case you need to purchase new equipment or clothing.

Equipment

All competition equipment used will meet the IPF equipment requirements or specifications. If you compete in BC, you most likely will be competing on an ER combo rack, with an Eleiko barbell and kilogram competition plates.

Registered Clubs and Powerlifting Friendly Gyms

Still unsure about what to do for your first competition? Contact the BCPA either by email through the BCPA website or you can contact someone from a Registered Club or Gym. Anyone from these resources can help you.

Signing up for your first competition

When you are filling in the entry form for your competition you will need to be quick. If you make mistakes you can email the meet director afterwards to correct your entry. If you don’t think you will make weight, or you accidentally selected equipped/unequipped, please email the meet director ASAP. Competition scheduling will be based on lifting categories.

Here are some of the options that you will face during signup:

Equipped or Unequipped (Classic) Powerlifting?

There are two types of categories that you can compete in at a competition – Equipped or Unequipped.

Regardless of which category you compete in, make sure it is on the Approved List of Personal Apparel and Equipment and that falls within the IPF specifications.

Unequipped

In Unequipped lifting (sometimes referred to as “raw” or “classic” lifting), competitors are not permitted to use any supportive equipment suits or equipment.  Other than a t-shirt, indoor athletic shoes, and knee-high socks for the deadlift, the only required apparel is a singlet.  In Unequipped lifting, a lifter is also allowed to wear knee sleeves and wrist wraps.

Equipped

Equipped lifting allows lifters to wear supportive suits for squats and deadlifts and supportive shirts for benching. In addition, equipped lifting allows lifters to wear knee wraps in place of knee sleeves.

Age Categories

In order to compete, a lifter must be aged 8 years or older.  The following list is how the age categories are broken up.

Youth

Youth 1: From the day the lifter turns 8 years old through to the end of the full calendar year in which they turn 9 years old. Youth 1 lifters are only eligible to compete at local and Provincial level competitions.

Youth 2: From January 1st of the calendar year the lifter turns 10 years old through to the end of the full calendar year in which they turn 11 years old. Youth 2 lifters are eligible to compete at local, Provincial, and Regional level competitions.

Youth 3: From January 1st of the calendar year the lifter turns 12 years old until the day before the lifter turns 14 years old. Youth 3 lifters are eligible to compete at local, Provincial, Regional, and National level competitions.

(Sub-) Junior

Sub-Junior: From the day the lifters turns 14 years old through to the end of the calendar year in which they turn 18 years old.

Junior: From January 1st in the calendar year the competitor reaches 19 years through to the end of the calendar year in which they turn 23 years old.

Masters

Master I: From January 1st in the calendar year the competitor reaches 40 years through to the end of the calendar year in which they turn 49 years old.

Master II: From January 1st in the calendar year the competitor reaches 50 years through to the end of the calendar year in which they turn 59 years old.

Master III: From January 1st in the calendar year the competitor reaches 60 years through to the end of the calendar year in which they turn 69 years old.

Master IV: From January 1st in the calendar year the competitor reaches 70 years old.

Open

Open: From the day the lifter turns 19 years old and upwards.

Weight Classes

In addition to age categories, placing is determined on weight classes.  As a first time lifter, it is recommended that you don’t try to lose weight prior to the contest to make a particular weight class. Training and preparing for your first competition is all you should be worried about for your first competition.  Trying to lose weight to make a certain weight class is added stress that you don’t need.  Enter into the weight class that you would normally fall into.

Weight class numbers are upper limits. You can weigh up to XX.00kg to still fall within that weight class. If you are 0.01kg (or more) over the weight class you will move up.

Weigh-ins are ‘open’ until 30 minutes before lifting starts. If you weigh in slightly over your weight class you have the opportunity to re-weigh-in up until weigh in closes. You will automatically be moved to the bottom of the weigh-in order.

If you do not think you’ll make your declared weight class, it is courteous to let the meet director know as far in advance as possible.

Weighing-in examples

As a female masters 2 athlete, you’ve declared your weight class to be 57kg but on the day of competition you weigh in at 59.83, you will be moved automatically to the 63kg weight class.

As a male junior athlete, you’ve declared your weight class to be 66kg but on the day of competition you weigh in at 58.83, you will be moved automatically to the 59kg weight class.

The bodyweight classes are broken up as follows, per the IPF Technical Rulebook:

Men’s Weight Classes

Women’s weight classes

Day of competition: What to Expect

When you get to the venue

Equipment Check

• Time: Equipment check begins 30 minutes before weigh-ins and is conducted on a first-come, first-serve basis.
• What to Bring: Ensure the clothing and equipment that you will wear during competition meets IPF standards (see above).
• Additional Documents: You must have a copy of your CPU Membership card and CCES module certificate to present to officials.
• Key Tip: Know your squat rack heights, bench press heights, and safety rack heights. You can get this information prior to or during the equipment check on a rack nearby.
• First Attempts: Have your first attempts for squat, bench press, and deadlift ready before weigh-ins. These should be a very conservative number that you can comfortably hit on your worst day.

Weigh-Ins

• Order of Weigh-Ins: The order is determined by your Lot Number, which is randomly assigned. This ensures fairness and no weigh-in bias.
• Timing: Weigh-ins start 2 hours before the competition begins and last up to 90 minutes.
• Making Weight: If you weigh in heavier than the class you registered for, you have 90 minutes to attempt to make weight, if time allows. If you do not make weight, you will be moved to the next weight class.
• Important Notes:
  • Provide your squat, bench press, and safety rack heights during the weigh-in.
  • Be prepared to submit your first attempts for each lift at this time.
  • You will receive attempt cards during weigh-ins; do not lose them.

Warm-up and Timings

Warming up

• Timing: Lifting begins exactly 2 hours after weigh-ins start. You can start warming up at any time after weigh-ins.
• Collaboration: Use the provided bar collars and be courteous to other lifters. Help each other load and unload weights for a smoother warm-up.

Flight Schedule

• Flight A and Flight B: There is no break between flights within the same session, except for a brief pause to reset the platform.
• Warming Up:
  • If you’re in Flight A, work backwards from the lifting start time to decide when to start warming up.
  • If you’re in Flight B, warm up for squats while Flight A is lifting on the platform.
  • While Flight B squats, Flight A should warm up for bench.
• 10-Minute Break: After squats, there will be a 10-minute break before bench press begins.

Competition Flow

Lifting Order

• First Attempt Order: The lifting order for the first attempts will be posted shortly after weigh-ins.
• Change of Attempts: You may change your opening attempt up to 5 minutes before the start of the competition.

On the Platform

• One-Minute Rule: When you are called to the platform, you have 1 minute to start your lift.
• Submitting Your Next Attempt: After completing your lift, you have 1 minute to submit your next attempt to the scorekeeper’s table.
• If you do not submit your next attempt within 1 minute, an automatic 2.5kg increase will be applied to your next attempt if the lift was successful. If the lift was not completed, your next attempt will remain at the same weight.

Technical Rules

It is not expected that you know all of the rules of the IPF – that is what the Referees are for. It is however, expected that you are aware of the basic rules such as the equipment that you will be using, clothing that you are wearing and what will be expected from you on each lift. Familiarize yourself with some of the basic rules and when it comes time to compete, it won’t seem so daunting.

The IPF Technical Rules can be found on the IPF website

The BCPA recently did a Referee Clinic that covers a lot of the rules. We recommend giving that a watch on our YouTube channel.

For each lift, you need at least 2/3 white lights from the referees for that lift to count towards your total. During each lift, the referees are looking for infractions to the rules outlined in the IPF Technical Rules. Any spotted infractions will earn the lifter a red light for that lift.

Squat

When squatting, the head referee (the person in front of you when you lift) will give you two commands:

Squat: Once you have convinced the referees that you are stood upright and in control, with knees locked, you will be given the squat command. At this point you will lower your body until your hip crease goes below the top of the knee, then return to upright.

Rack: Once you have convinced the referees that you are stood upright and in control, with knees locked, you will be given the rack command. At this point you will re-rack the weight (possibly with the help of spotters).

Bench Press

When benching, the head referee (the person in front of you when you lift) will give you three commands:

Start: Once you have convinced the referees that your:

• elbows are locked
• head, shoulders and butt are on the bench
• feet (including heels) are flat on the floor

you will be given the start command. At this point you will lower the barbell to your chest and hold it motionless.

Press: Once you have convinced the referees that the bar is touching your chest and motionless they will give you the press command. At this point you will return the barbell to the start position and hold it motionless with elbows locked.

Rack: Once you have convinced the referees that you have locked out your elbows you will receive the rack command. At this point you will re-rack the weight (possibly with the help of spotters).

Deadlift

When deadlifting, the head referee (the person in front of you when you lift) will give you one command:

Down:For the deadlift, you have one bona fide attempt to pick up the barbell. You can start on your own time (there is no start command).

Once you have convinced the referees that your knees are locked and shoulders are back you will be given the down command. At this point you will lower the barbell to the floor in a controlled manner (do not drop the barbell).

There is more nuance to the rules than just completing the lift, and referees will be watching you for any infractions.

Common infractions (depending on the lift) are:

• not being fully locked out at the start/finish
• downward motion of the bar in the concentric portion of the movement
• skipping commands
• not hitting depth
• movement of the feet during the lift