If you’re new to powerlifting one of the key questions that’s going to come up for you is about weight classes - specifically, which class should I be in? That’s a question that has a large range of factors which you might want to consider. Your weight class not only shapes your competition experience but also impacts your nutrition and lifestyle. Let's delve into how you can make an informed decision to choose the perfect weight class for your powerlifting aspirations.
Understanding Powerlifting Weight Classes
Powerlifting competitions are categorised into various weight classes, established by governing bodies such as the International Powerlifting Federation (IPF). The IPF weight classes for men and women are:
Men: 59 kg, 66 kg, 74 kg, 83 kg, 93 kg, 105 kg, 120 kg, 120+ kg (and 53 kg for juniors and sub-juniors only)
Women: 47 kg, 52 kg, 57 kg, 63 kg, 69 kg, 76 kg, 84 kg, 84+ kg (and 43 kg for juniors and sub-juniors only)
If you’re not competing in the IPF, you’ll probably have different weight classes, so make sure to double check which classes exist for your federation .
The Easy Answer
If you’re new to powerlifting it can be tempting to look meticulously at your own information and compare it to what’s competitive in what classes, but that might be putting the cart before the horse. If it’s allowed for your federation (for your first competition) I recommend not picking a weight class at all, but just weighing in at whatever you weigh in at (sometimes meets will allow you to change your class at weigh in, especially if you’re a novice.)
That’s right, just show up and weigh in.
There will be plenty of time to agonise over your weight and which class you’ll enjoy the most, or be the most competitive, but for now just focus on enjoying your meet and hitting some PRs.
But let’s say you’ve done that, and you now you want to nit pick.
Key Factors to Consider
1. Health, Well-being, and Sustainability
Your bodyweight has a major effect on your overall health and well-being. From the effects of weight on your joints, the hormonal activity of adipose tissue, even to the complex mix of social pressures that affect the way we look at ourselves in the mirror, a choice in weight class is a lifestyle decision as much as it is a powerlifting decision. Take the time to talk do a professional, and use their knowledge. By seeking their expertise, you can gain valuable insights and guidance on how to optimise your well-being, making informed decisions that will improve your quality of life. Remember, your health is an investment worth prioritising, and seeking professional advice is a prudent step towards achieving your goals.
Secondly, there is a question about sustainability. A weight class is not a life long decision, but it’s important to consider whether you can truly maintain both your desired weight and the lifestyle that comes with it over an extended period of time. While it might be tempting to adopt a weight class for a specific competition or event, it's important to consider the potential toll it may take on your body and mental well-being in the long run. The decision to commit to a weight class should be made after careful consideration of not only your physical capabilities but also the impact it will have on your daily life and overall happiness. Taking a holistic approach towards determining the sustainability of a weight class will ensure that you make a choice that aligns with your current goals and serves you well in the future.
Note that this isn’t medical or nutritional advice. You definitely should talk to a nutritionist, dietitian, or doctor.
2. Current Weight and Composition:
Many people have more goals than just being excellent at powerlifting - in fact, many people who start lifting weights do so for weight loss or aesthetic purposes. Taking the time to consider your current weight and body composition, and comparing that to any aesthetic or bodyweight related goals you might have. These goals might conflict with the powerlifting goals you might have, and no-one can tell you how to weigh those against each other except you, but that’s an important factor for you to consider.
3. Goals and Aspirations:
When it comes to powerlifting, it's important to define clear goals that align with your aspirations. Consider whether your primary focus is to maximise strength within a specific weight class or if you're open to the idea of gaining or losing weight in order to compete in a different category. By establishing these objectives, you'll have a clearer understanding of the steps needed to achieve them and be able to tailor your training and nutrition accordingly. Whether it's committing to a weight class or embracing the flexibility to adapt, the choice ultimately depends on your individual preferences and long-term vision for your powerlifting journey.
For what it’s worth, it’s this coach’s opinion that, especially when you’re new to powerlifting, you should be thinking long term about going up weight classes and getting as big and strong as possible, before you think about cutting down.
4. Performance Optimisation:
Consider the weight class that allows you to optimise your strength potential. Sometimes, strategic weight gain or loss can lead to improved performance (for example, Evie Corrigan winning Sheffield after secretly dropping a weight class.) Contrary to popular belief, going up weight classes doesn’t always mean getting stronger - it can also mean putting on a lot of fat, feeling uncomfortable, or even just not getting as strong as fast as you expect. Conversely, dropping weight can sometimes mean you come in leaner and stronger, but can mean you lose a lot of strength unexpectedly. So, take the time to analyze your goals, consult with experts if needed, and make informed decisions that will maximise your strength potential.
Remember, every kilo can make a difference, so don't underestimate the significance of strategic weight management in your pursuit of peak performance.
Steps to Decide
1. Research the Standards:
If your main goal is being a competitive powerlifting, familiarising yourself with the typical height, records, and performances in the classes you’re considering will provide some information to consider. Of course, these standards change all the time, but it gives you a target to compare yourself and your progress to (if being competitive is even your goal.)
2. Consult a Coach:
To truly maximise your powerlifting potential, seeking help from an experienced powerlifting coach will help a lot. These seasoned professionals possess a wealth of knowledge and expertise that can provide valuable insights tailored specifically to your individual biomechanics, training level, and goals. By working closely with a coach, you'll gain a deeper understanding of the intricacies of powerlifting, allowing you to make informed decisions about your training routine, technique, and overall approach. They’ll also be able to help you make crucial decisions like which weight class you might be most competitive in, or provide feedback and direction on your goals.
Remember - weight class is ultimately your decision, but you don’t have to make that decision alone.
3. Settle on a Class…?
Finally - a weight class is not a life sentence. There’s nothing wrong with trying a class, and deciding you don’t like it and want to try something else. You never really need to settle on a class at all. The only exception to that is qualfication standards - which might mean that you end up “stuck” in one weight class for a season or a year. I would caution you about bouncing around classes too often, as it might hamper your long term development to diet for long or frequently, but you’re by no means stuck in a class.
Final Thoughts
Choosing the ideal weight class is an important decision for any powerlifter. It's a balance between enhancing your performance, maintaining your health, any other lifestyle considerations you might have, and aligning with your aspirations. Remember, the powerlifting journey is about growth, both in strength and self-awareness. Stay committed, train smart, and embrace the chosen weight class as a stepping stone to your powerlifting greatness. Go forth and conquer those lifts!