How to Peak for Your First Powerlifting Meet

You've been training consistently, your numbers are going up, and you've finally signed up for your first powerlifting meet. Now what? Peaking — the process of tapering your training to perform your best on competition day — is where science meets strategy.

What Is Peaking?

Peaking is the final phase of your training cycle where you reduce volume, increase intensity, and fine-tune everything so your body is primed to lift maximally on meet day. Think of it as sharpening the blade you've spent months forging.

A typical peak lasts 2-4 weeks and involves:

Reducing total training volume (fewer sets and reps)
Practicing with competition-level loads (singles at 90-100%)
Dialing in technique under heavy weight
Managing fatigue so you're fresh on the platform

The Peaking Timeline

4 Weeks Out

Continue your normal training with a slight volume reduction
Hit heavy singles (RPE 8-9) to build confidence
Finalize your opening attempts

2 Weeks Out

Drop volume significantly — this is where the taper really kicks in
Practice your openers at the weight you plan to open with
Work on commands: "Squat," "Press," "Rack" and "Down" for bench

1 Week Out

Very light training or complete rest
Hit openers early in the week if you want one last touch
Focus on sleep, nutrition, and hydration
Pack your meet bag

Meet Day

Arrive early, weigh in, and relax
Warm up systematically — don't rush
Trust your training and execute

Attempt Selection Strategy

This is arguably the most important part of your meet-day performance. Here's a simple framework:

Openers (1st Attempts)

Your opener should be a weight you can hit for a comfortable triple in training. This is NOT the time to be aggressive. The goal is to go 1-for-1 and get on the board.

A good rule of thumb: your opener should feel like an RPE 7-8 single.

Second Attempts

A moderate jump from your opener — something you've hit for a solid single in training. This secures a respectable total.

Third Attempts

This is where you go for it. A PR attempt or your realistic max. Even if you miss, you've already secured your total with attempts 1 and 2.

Example Attempt Table

Lift	Opener	2nd Attempt	3rd Attempt
Squat	140kg	150kg	157.5kg
Bench	100kg	107.5kg	112.5kg
Deadlift	180kg	192.5kg	200kg

Common Peaking Mistakes

Peaking too early — Being your strongest 2 weeks before the meet instead of on meet day
Cutting weight aggressively — For your first meet, just compete at whatever weight you are
Trying new things — Meet week is not the time for a new belt, shoes, or singlet
Not practicing commands — The pause on bench catches many first-timers off guard
Opening too heavy — Leave your ego at the door and make your opener a guaranteed lift

The Mental Game

Your first meet will be nervous, exciting, and overwhelming all at once. That's normal. Remember:

You've done the work in training
Nobody in the audience cares if you lift 100kg or 300kg — they just want to see you succeed
The powerlifting community is incredibly supportive
Going 9-for-9 is a huge achievement, regardless of the numbers

Wrapping Up

Peaking is both art and science. For your first meet, keep it simple: reduce volume, practice with heavy singles, finalize your attempts conservatively, and trust the process. The goal isn't to be perfect — it's to get on the platform, have fun, and set a baseline total you can build on for years to come.

Good luck out there. We'll be cheering for you.