How Many Powerlifting Meets Should I Do in a Year?
Whether you’re a powerlifting newbie looking to do your first meet or an experienced lifter just trying to optimize your competition schedule, you’ve likely asked yourself "How many meets should I compete in each year?" This decision can significantly impact your training, performance, and overall experience in the sport. Let’s break down some factors to consider and offer guidance to help you determine the ideal number of meets for you.
1. Assess Your Goals
The number of meets you should enter largely depends on your goals. Are you aiming to set personal records, qualify for a bigger competition, or simply enjoy the competitive experience?
- Personal Records: If your primary goal is to set new personal bests, competing frequently will provide more opportunities to beat your PRs, but we must also allow enough time to build new strength between meets.
- Qualifying for Bigger Meets: If you’re aiming for a specific qualification, such as a national or international event, you’ll need to plan your meets strategically to meet qualification standards and peak at the right time. It likely doesn’t make a ton of sense to do any meets that don’t help you to qualify for your end goal meet.
- Enjoyment and Experience: For those who compete for the fun of it or to gain experience, the location, environment, and peers competing may be the biggest factors in personal enjoyment. Relax, and pick the meets that sound the most fun to you.
2. Consider Your Training Cycle
Powerlifting training cycles typically involve periods of building strength, peaking, and recovery. Aligning your meets with these cycles can enhance performance and reduce the risk of overtraining.
- Peaking: If you’re focusing on peaking for a meet, plan to compete during the peak phase of your training cycle. This is when your strength and technique are at their best. It’s important to note that peaking often doesn’t build any “new” strength. It simply helps you to express the strength that you’ve built previously. If you spend too much time peaking, you’re losing out on time you could be building strength. DOn’t let this scare you away from competing as a block of peaking will NOT halt your progress, but do try to keep a balance.
- Recovery: After a meet, ensure adequate time for recovery before your next competition. You can’t peak over and over again as not only will you not build strength, but you’ll also risk injury. Overloading your body with frequent meets can lead to burnout and hinder long-term progress.
3. Balance Training and Competition
Balancing training and competition is crucial. Competing too often can disrupt your training consistency and hinder progress. Conversely, too few meets may limit your competitive experience.
- Seasonal Scheduling: Many lifters find success by competing in 2-4 meets per year. This allows for adequate training blocks between meets, with time for both building strength and recovering.
- Regional and Local Meets: Participating in local or regional meets can offer valuable experience without the logistical challenges of national or international competitions. These meets are also typically less stressful and more accessible.
4. Evaluate Your Physical and Mental Health
Competing frequently can take a toll on both your body and mind. It's important to listen to your body and ensure you’re not overextending yourself.
- Injury Risk: Frequent competition increases the risk of injury. Pay attention to any signs of overtraining or persistent injuries and adjust your meet schedule accordingly.
- Mental Fatigue: Mental preparation is as crucial as physical preparation. Frequent meets can lead to mental fatigue, affecting your performance and enjoyment of the sport. Ensure you have strategies in place to manage stress and maintain motivation.
5. Consult with Coaches and Peers
If you’re unsure about how many meets to enter, consulting with experienced coaches and fellow lifters can provide valuable insights. They can offer advice based on their experiences and help tailor a meet schedule that aligns with your goals and training plans.
6. Plan for Long-Term Development
Powerlifting is a long-term journey, and your approach to competition should reflect that. Focus on steady progress and long-term development rather than short-term gains. A well-planned competition schedule that includes both regular and less frequent meets can contribute to sustained success and enjoyment in the sport. While many think more experienced lifters will compete more frequently, the opposite is often true. More experienced lifters are stronger, and heavier weights require more time to recover from. Arguably the greatest powerlifter of all time, Ed Coan, competed only twice per year in order to give himself enough time to recover and improve between meets. While I have no issue with newer lifters competing 3-4x per year, I’m a big believer in 2 meets per year as a consistent and sustainable approach once a lifter has reached a decent strength level.
Conclusion
Determining how many powerlifting meets to enter each year involves balancing your competitive goals, training cycles, physical and mental health, and overall enjoyment. For many lifters, competing 2-4 times a year strikes a good balance, allowing for peak performance while minimizing the risk of overtraining and burnout. By considering these factors and adjusting your schedule as needed, you can optimize your powerlifting training plan and achieve your goals both on and off the platform.
