Getting StartED

What is Powerlifting?

Powerlifting is a sport where athletes compete against others in three competition lifts: squat, bench, and deadlift. Each athlete gets three attempts to lift the most weight they can in the squat, then the bench, then the deadlift. Athletes compete directly against those in the same weight class and age class.

Nova Scotia Powerlifting is a provincial affiliate to the Canadian Powerlifting Union (CPU). The CPU is a member organization of the International Powerlifting Federation (IPF). All NSPL athletes compete under the IPF Rules and Guidelines.

Competing in Powerlifting

Can you squat, bench, and deadlift at least 25 kg (about 55 pounds)? Then you can compete in powerlifting! Powerlifting is accessible to people of all genders, shapes, ages (14+), and ability levels. The NSPL also works in conjunction with Special Olympics in the maritimes to provide opportunities for their athletes to compete.

In powerlifting you can compete in three ways:

Regular Three-lift: This means you will do all three powerlifts in the order squat, bench, and deadlift during one competition day.
Bench-only: Some lifters prefer compete in just the bench press. This is a great avenue for lifters recovering from a lower body injury or for para-powerlifters. The bench-only competition happens at the end of the meet, after the 3-lift has finished.
Both: Some competitors like to compete in both regular AND bench only at the same meet. This means you will bench twice!

How to Get Started

Step 1: Friend NSPL on facebook or on instagram for updates about upcoming events!

Step 2: When you compete in powerlifting, there are certain standards that you need to meet when you lift on the platform (such as squat depth). Reaching out to find a mentor or powerlifting coach can be extremely helpful when preparing for your first competition.

Step 3: Sign up for your first competition. Our NSPL Facebook page and our website here are kept up to date with all upcoming events. These event pages will also include links to the registration page where you can sign up.

Step 4: Deal with the paperwork.

Get your membership. Membership fees cover things like drug testing, buying equipment, and paying for things like shirts, medals, and awards at the competitions. You have to show your membership card in order to compete on meet day.
NSPL athletes are drug tested athletes. This means that you need to adhere to WADA (World Anti-Doping Agency) regulations in regards to banned substances. The Canadian Centre for Ethics and Sport has a module that takes you through exactly what that means, how to protect yourself, and what your rights are if you get selected for testing. This is found on the CPU membership page. You have to do this module and show your completion certificate on meet day in order to compete.

Step 5: To the internet! Find some resources! YouTube has a ton of “Guide to Your First Meet” videos. They take you through things like:

What to expect
How a meet works
What to bring with you
How to plan attempts

We also have some tips on our Competition Basics page.

Step 6: Make sure you have approved gear. A part of the IPF rules is a list of approved equipment. Check out the approved list here. If your gear isn’t approved, reach out on the NSPL page because lifters are always selling used gear for a great price.

Step 7: Have fun! Competing is extremely rewarding and crazy fun. Powerlifters are very supportive of each other and the environment is always cooperative and hyped.

Hope to see you soon!

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