The Ultimate Meet Day Checklist: Your Guide to a Stress-Free Competition

On competition day, your only focus should be on the platform. The last thing you want is to be scrambling for a forgotten piece of gear or stressing about your next meal. A successful meet day is built on meticulous preparation. This ultimate powerlifting meet day checklist will ensure you have everything you need, from the day before to your final deadlift, allowing you to stay calm, focused, and ready to perform.

The Day Before: Pack and Prepare

Lay everything out and check it off as you pack. Do not wait until the morning of the meet.

Gear (Triple-Check This!)

• Singlet: The required uniform for competition.
• T-Shirt: Must be worn under the singlet for squat and bench. Check your federation's rules on logos.
• Deadlift Socks: Knee-high socks are mandatory for the deadlift to cover your shins.
• Underwear: Must comply with federation rules.
• Lifting Belt: The most common forgotten item. Check that it's set to the right tightness.
• Knee Sleeves:
• Wrist Wraps:
• Powerlifting Shoes: Bring both your squat shoes and deadlift shoes/slippers if you use them.
• Chalk (Magnesium Carbonate): While usually provided, having your own is a good backup.
• Ammonia Inhalants (Smelling Salts): If you use them.

Nutrition & Hydration

• Water Bottle: A large, reusable bottle.
• Electrolyte Drink: Pedialyte, a sports drink, or powdered electrolytes to mix with water. Essential for rehydration after weigh-ins.
• Meet Day Food: Pack ALL the food you plan to eat for the entire day. Stick to familiar, easily digestible foods.
• Examples: Rice cakes, pretzels, fruit snacks/gummy bears, bananas, protein bars, sandwiches (on white bread to minimize fiber), fruit juice.
• Post-Weigh-in Meal: Have your first meal ready to go.

Comfort & Logistics

• Federation Membership Card & ID: You will need these for check-in.
• Warm-up Clothes: Sweatpants, hoodie, etc., to stay warm between attempts.
• Headphones & Charger: For your pre-lift music ritual.
• Foam Roller / Massage Gun: For warming up and staying loose.
• Towel:
• Cash: For potential entry fees, food vendors, or merchandise.
• Your Written Plan: Your planned warm-ups and attempts for each lift.

Meet Day Morning: The Routine

• Wake Up Early: Give yourself plenty of time. No rushing.
• Eat Your Planned Breakfast: If you have time before weigh-ins, eat a small, familiar meal.
• Weigh-Ins: Know the weigh-in time and location. Bring your ID and membership card.
• Post Weigh-in Protocol: This is critical. Immediately begin your rehydration and refueling plan as soon as you step off the scale. This process is detailed in our Weight Cutting Guide.

During the Meet: Execution

• Find Your Space: Find a spot in the warm-up room for you and your handler to set up camp.
• Stay Warm: Keep your warm-up clothes on for as long as possible.
• Time Your Warm-ups: This is your handler's job, but you should be aware of the flight order. Start your warm-ups so that your last warm-up attempt is about 10-15 minutes before you're due on the platform.
• Stick to the Plan: Follow your attempt selection strategy. Don't let the atmosphere or what others are lifting influence you to make a greedy, unplanned jump.
• Eat and Drink Between Lifts: Continue to sip fluids and eat your planned snacks throughout the day to maintain energy levels.
• Stay Focused, But Relaxed: Between attempts, sit down, relax, and conserve energy. Use your mental preparation techniques like visualization and positive self-talk.

A powerlifting meet is a long, demanding day. Meticulous preparation is the key to a stress-free and successful competition. By using this checklist to plan and pack, you eliminate logistical worries and free up your mental energy to focus on one thing: executing nine perfect lifts on the platform.

What is the one essential item in your meet day bag that you can't live without? Share it in the comments!