So, you’ve signed up. The entry form is in. Your name is on the spreadsheet. And now? You’re equal parts excited and terrified. Congratulations — that’s exactly how it should feel!
Your first competition is a milestone. It’s also a chaotic, wonderful, exhausting day filled with chalk, loud music, strange smells, and people cheering like you just won an Olympic medal. Here’s everything I wish someone had told me before my first one — no fluff, just the good stuff.
🎒 THE COMPETITION SURVIVAL KIT: What to Actually Pack
The Essentials:
✅ Your gear: Singlet, lifting belt, knee sleeves, wrist wraps, shoes. Double-check this the night before. There is no panic quite like realising your singlet is still hanging in the laundry.
✅ ID/Passport: You won’t get weighed in without it. Don’t be that person.
✅ Chalk: Bring your own. The venue will have some, but it’s like sharing toothpaste — you want yours.
✅ Comfortable clothes: You’ll spend 80% of the day not lifting. Joggers, hoodie, extra t-shirt — bring layers. Competition venues are always either freezing cold or tropical; there is no in-between.
✅ Phone charger: Your battery will die from nerves and photos. Bring a power bank.
Food & Drink:
✅ Water bottle: Big one. Hydrate like it’s your job.
✅ Snacks that you actually like: Bananas, rice cakes, pretzels, fruit, protein bars. Familiar is key — do not experiment with some fancy new energy bar on competition day. Your stomach will hate you.
✅ Your main meal: Something simple you’ve eaten a hundred times before — chicken and rice, pasta, a sandwich. Keep it boring. Boring = reliable.
The “Why Didn’t Anyone Tell Me About These?” Extras:
✅ Flip-flops (for after weighing in)
✅ Deodorant/toothbrush
✅ Headphones (for when you need to block out the noise and breathe)
✅ Cash/card (for coffee, food, or that one extra t-shirt you’ll inevitably buy)
🍽️ WHAT TO EAT (and when): Fuel Without the Panic
The Night Before:
Eat what you normally eat. Don’t suddenly decide to “carb-load” like you’re running a marathon. More food doesn’t equal more strength. It equals a very uncomfortable warm-up session. Pasta, rice, potatoes — yes. But keep the portions sensible. Avoid: spicy food, excessive fibre, or anything that gives you heartburn. Your future self will thank you.
Competition Morning:
Breakfast roughly 2–3 hours before weigh-ins. Oats, toast, banana — something easy to digest. If you’re cutting weight, follow your plan, but once that scale is done? Sip water slowly and eat small amounts. Don’t inhale a full breakfast immediately after weighing in — your stomach shrank overnight. Be kind to it.
During the Day:
Eat small, every 2–3 hours. Your adrenaline will kill your appetite — that’s normal. Bananas and rice cakes are lifesavers. Drink water constantly, in small sips. If you feel thirsty, you’re already dehydrated. Avoid: excessive caffeine (jitters aren’t helpful when you’re bracing for a squat), fizzy drinks, and anything too heavy.
🧠 WHAT NOT TO STRESS ABOUT (seriously!)
❌ Your opening attempts: Your first attempts are for YOU, not the world. Pick weights you know you can hit comfortably. You’re there to start, not to prove everything on day one. One successful lift feels infinitely better than three missed ones.
❌ What other people are lifting: Here’s the secret nobody tells you: everyone is only thinking about their own lifts. The guy lifting double your weight? He’s worrying about his next attempt, not yours. The person warming up beside you? They’re just as nervous as you are. Lift your race. Your only competition is the person you were yesterday.
❌ Getting called up too early / waiting around forever: Competition timings are fluid. Sometimes you lift back-to-back; sometimes you wait an hour between attempts. It’s annoying, but it’s normal. Bring headphones, sit down, breathe. You can’t control the schedule — only how you respond to it.
❌ Missing a lift: You will miss lifts. Even world champions miss lifts. It’s not the end of your journey — it’s literally just one moment in one day. Reset, smile, and go again.
📋 QUICK-FIRE PRO TIPS
- Arrive early. Finding parking, the hall, and the bathroom takes longer than you think.
- Listen to your warm-up group. You’ll stick together all day — count your warm-ups, help load plates, cheer each other on. It’s a team sport for the day.
- Trust your preparation. You did the squats in the garage when no one was watching. Trust that work. It shows up when you need it.
- Soak it in. You’ll be nervous, and that’s okay. But take a second — just one — to look around, take a breath, and realise: you’re actually here. That’s huge.
🎯 THE FINAL WORD
Your first competition isn’t about totals, placings, or medals. It’s about showing up. It’s about stepping onto that platform, hearing your name called out, and knowing you had the courage to try. That alone makes you part of the club.
Pack smart, eat familiar, breathe deep. You’ve got this. See you on the platform! 💪
Have a first-competition horror story or tip? Drop it in the comments below — let’s help the next newcomer feel a little less alone on their big day! 😊
— The PowerliftingNews.ie Team