What to Expect at Your First Weightlifting Meet

Stepping onto the platform for your first weightlifting meet is an electrifying experience! You’ve trained hard, dialed in your technique, and now it’s time to see what you can do in front of a crowd. If you’re feeling a mix of excitement and nerves, you’re not alone. I’ve been there, and I’m here to walk you through what to expect so you can show up confident and ready to crush it!

Getting Ready: Preparing for Competitions

Preparation is everything when it comes to weightlifting meets. It’s not just about lifting heavy weights; it’s about being mentally and physically ready for the day. Here’s how you can prepare like a pro:

• Know the Rules: Every meet has specific rules about attempts, weigh-ins, and equipment. Familiarize yourself with the competition’s rulebook ahead of time.

• Plan Your Attempts: You get three attempts each for the snatch and the clean & jerk. Pick your starting weights wisely—something challenging but achievable.

• Practice Your Routine: Simulate meet conditions in training. Practice your warm-up, your walk to the platform, and your lifts under pressure.

• Nutrition and Hydration: Eat a balanced meal a few hours before the meet and stay hydrated. Avoid trying new foods on meet day.

• Rest Well: Get a good night’s sleep before the big day. Your body needs to be fresh and ready to perform.

  
  

Remember, the weigh-in usually happens a couple of hours before the competition starts. Arrive early to avoid any last-minute stress!

Youth athlete Reagan powers through a Clean & Jerk attempt at the 2025 Youth Nationals, showcasing strength and determination.

What Happens on Meet Day?

Meet day is a whirlwind of energy and adrenaline. Here’s a breakdown of what you can expect from start to finish:

Arrival and Check-In

When you arrive, you’ll check in with the meet officials. This is where you confirm your weight class and get your competition number. It’s a great time to meet other lifters and soak in the atmosphere.

Warm-Up

You’ll have access to warm-up areas where you can prepare your body and mind. Use this time to do light lifts, mobility drills, and mental visualization. Stay calm and focused.

The Lifts

The competition is divided into two parts: the snatch and the clean & jerk. You’ll be called to the platform when it’s your turn. The crowd, the judges, and the spotlight can be intimidating, but remember - you’ve trained for this!

• Snatch: A single, continuous movement lifting the barbell overhead.

• Clean & Jerk: A two-part lift where you first bring the barbell to your shoulders (clean), then push it overhead (jerk).

  
  

You get three attempts for each lift. If you fail an attempt, don’t panic! Adjust your weight or technique and try again.

Scoring and Awards

Your best successful snatch and clean & jerk are combined for your total. The lifter with the highest total in each weight class wins. Even if you don’t place, completing your lifts is a huge achievement!

Coach Amiee congratulates Bryan with a heartfelt hug after an outstanding performance at the competition.

Tips for Your First Meet: What I Wish I Knew

Walking into your first meet can feel overwhelming, but a few insider tips can make all the difference:

1. Bring a Support Crew: Having friends or family there to cheer you on boosts your confidence.

2. Pack Smart: Bring chalk, tape, water, snacks, and a change of clothes. Don’t forget your lifting shoes and belt!

3. Stay Positive: Focus on your own performance, not the competition. Every lift is a win.

4. Ask Questions: Officials and experienced lifters are usually happy to help. Don’t hesitate to ask if you’re unsure about something.

5. Celebrate Every Lift: Whether you hit a personal best or just complete your attempts, celebrate your progress.

   
   

Remember, every lifter started as a beginner. Your first meet is a stepping stone to bigger goals!

Coach Bryant executes an impressive snatch at the Senior Nationals, showcasing strength and precision on the USA Weightlifting stage.

Ready to Take the Stage?

If you’re gearing up for your first weightlifting meet, you’re in for an unforgettable experience. The energy, the challenge, and the camaraderie make it all worthwhile. Trust your training, stay focused, and enjoy every moment on the platform.

You’re not just lifting weights—you’re lifting your confidence, your skills, and your passion for the sport. So get out there, give it your all, and make your first meet one to remember!