POWERLIFTING

QUALIFYING

Throughout the year, Southern Powerlifting delivers club level competitions and an annual Provincial Championship. We also support and host NZPF sanctioned events, including national level competitions.

Novice athletes are welcome at our club competitions and may also be eligible to enter the Provincial Championship (where permitted). After your first competition, you will be required to become a member of OAWLA and NZPF before competing again.

To compete at Provincial level or higher, lifters must be current financial members of both their Provincial Association (OAWLA/Southern Powerlifting) and the NZPF.

For information on qualifying for national and international competitions, refer to the NZPF website. Qualifying totals and criteria are reviewed and updated, and qualifying must be achieved in an NZPF sanctioned competition within the required timeframe.

BASICS

Southern Powerlifting competitions are run under International Powerlifting Federation (IPF) rules. The three lifts are performed in this order: Squat, Bench Press, Deadlift.

IPF Technical Rules Book (2026)

WHAT IS POWERLIFTING

Powerlifting is a strength sport based on one rep max attempts in the squat, bench press, and deadlift. You get three attempts per lift. Your best successful attempt in each lift is added to form your total. You must achieve one attempt per lift, otherwise you cannot register a total and are disqualified from the competition.

New lifter tip: Your first goal is to get a total on the board. Start conservative and build.

COMPETITION DAY

  • Weigh in and equipment check
  • Rules briefing
  • Lifting in flights (Squat → Bench → Deadlift)
  • Awards

Time limit: Once you are called to the bar, you have one minute to start your attempt.

REFEREE COMMANDS

Most 'no lifts' for new competitors come from missing commands. Listen for the head referee.

SQUAT

  • Start: “Squat”
  • Finish: “Rack”

BENCH PRESS

  • Start: “Start”
  • In-lift: “Press” (after the bar is motionless on the chest)
  • Finish: “Rack”

DEADLIFT

  • Start: No command
  • Finish: “Down”

ATTEMPTS

  • Attempt 1: Something you can hit any day
  • Attempt 2: A solid lift in your normal PR range
  • Attempt 3: A stretch goal if the day is going well

AGE GROUPS & WEIGHT CLASSES

Competition is organised by age and bodyweight. Your weight class is determined by your weigh in on the day of the competition.

WEIGHT CLASSES

Men:

53 (sub jr only) | 59 | 66 | 74 | 83 | 93 | 105 | 120 | 120+

Women:

43 (sub jr only) | 47 | 52 | 57 | 63 | 69 | 76 | 84 | 84+

AGE CLASSES

IPF age classes are based on the calendar year. This means you “move up” on 1 January of the year you reach the age limit. Sub-Junior is the exception: it starts on the day you turn 14.

  • Sub-Junior: from the day you turn 14, through the calendar year you turn 18
  • Junior: from 1 January in the year you turn 19, through the calendar year you turn 23
  • Open: from 1 January in the year you turn 19 and upwards - anyone 19 and over may compete in the Open category
  • Master I: from 1 January in the year you turn 40, through the calendar year you turn 49
  • Master II: from 1 January in the year you turn 50, through the calendar year you turn 59
  • Master III: from 1 January in the year you turn 60, through the calendar year you turn 69
  • Master IV: from 1 January in the year you turn 70, through the calendar year you turn 79

CLASSIC vs EQUIPPED​​​​​​​

Limited equipment may be used in classic lifting - knee sleeves, belts, wrist wraps. Equipped lifting allows the use of knee wraps, squat suits and bench shirts. Equipped lifting is rarer, and most Southern Powerlifting competitions are run as classic only. However, we welcome entries from all competitors and will be happy to accomodate equipped lifters at our competitions.

FIRST COMPETITION CHECKLIST

  • Singlet + t-shirt
  • Long socks for deadlift (required, even for novices)
  • Belt / wrist wraps / knee sleeves (if you use them - they are not essential for novices)
  • Food, water, and something warm between lifts
  • A simple attempt plan
  • We also recommend having a friend or family member to help you. Most lifters have a 'handler', who is typically their coach, to assist on the day.