This is a guide to powerlifting weight classes and how to choose the right weight class for you.
Powerlifting is a sport divided by weight classes. This opens up the sport to more people. It also creates a more even playing field. You can compete against people of the same sex and similar weight.
Weight classes are different for men and women.
Additionally, weight classes are also different based on the federation that you compete in. The USPA weight classes are different than the USAPL weight classes.
Powerlifting Weight Classes for Women
These are the powerlifting weight classes for women in the IPF..
- 44 kg/96.8 lb
- 47 kg/103.4 lb
- 52 kg/114.4 lb
- 57 kg/125.4 lb
- 63 kg/138.6 lb
- 69 kg/151.8 lb
- 72 kg/158.4 lb
- 84 kg/184.8 lb
- 84 kg/184.8 lb and over
Powerlifting Weight Classes for Men
Here are the weight classes for men in the IPF.
- 59 kg/129.8 lb
- 66 kg/145.2 lb
- 74 kg/162.8 lb
- 82 kg/182.6 lb
- 93 kg/204.6 lb
- 105 kg/231 lb
- 120 kg/264 lb
- 120 kg/264 lb and over
Which Weight Class is Right for You?
There are many factors to consider when determining which weight class is right for you.
Powerlifting Weight Classes for Beginners
If you are a beginner who is about to compete in your first powerlifting competition you should simply focus on competing at your natural weight.
Yes, you may want to dial in your diet for powerlifting, but do not aim to lose weight for your first meet.
Do not cut weight, cut water, or do cardio wearing a plastic bag before the first competitive performance.
Once you become a bit more competitive, however, you might want to choose a different weight class.
There are many factors to consider when deciding on a weight class.
- 2 Hour vs. 24 Hour Weigh Ins
- Your Training Age
- Your Actual Age
- The Competition Level
- Your Height
- Your Muscle Mass
- Your Body Fat Percentage
- Other Sports you Play
2 Hour vs. 24 Hour Weigh Ins
If you compete in IPF style competitions, you will have two hour weigh ins. With just two hours before the meet, you can really only cut about 1 percent of your bodyweight for weigh ins without losing strength.
That means you need to choose a weight class that is very close to your normal weight.
If you compete in a federation with 24 hour weigh ins, you have a bit more wiggle room. You will have more time to rehydrate after weigh ins, so you can do a more aggressive cut for weigh ins. That means you can sit 2 to 5 percent over your weight class.
Your Training Age
How many years have you been training?
The class you start competing in might not be your forever class.
As you put on more muscle mass in the first few years, it might become harder and harder to make weight without losing muscle tissue.
At some point, it might make sense to move up a class so you can put on more muscle tissue.
However, as you become more advanced, you gain less muscle each additional year. As you approach your genetic limit, you might be as muscular as you will ever become. At that point, it does not make sense to move up a class.
Your Actual Age
Kids and teens should never cut weight for a competition. Doing so is unsafe and may actually compromise their long term potential.
The Competition Level
Many lifters choose to compete at their natural weight for local and state level meets. You might also choose to do this if you have no chance of medaling, breaking a national record or winning a big meet.
To put yourself in the best position for competitive success at a big meet, you might have to get a bit less stricter with your nutrition and cut weight for the event.
However, you should only do this if you really have a chance of placing at a big meet Otherwise, it probably is not worth it.
Your Height
Taller lifters should sometimes lift in heavier classes than shorter lifters, but this is not always the case.
If you notice that you are much taller than the other lifters in your class, and they are beating you, you might want to consider moving to a class with lifters your same height. Shorter lifters are usually stronger because they have shorter level lengths that make moving weight more efficient.
However, you also have to take your frame size into account.
You may be tall, but if you have a small frame, your body might not support as much muscle as denser, more compact lifters.
There is some research suggesting that frame size plays a role in how much muscle you can accrue. More lithe lifters may have trouble filling out their frame with enough muscle to move into the next weight class.
If you have a small frame, you may consider staying in a lower class even if you are taller than the other competitors.
Your Muscle Mass
Your amount of muscle mass certainly helps to determine your weight class. If you have a ton of muscle mass and are close to your genetic limit, you might consider staying put in your current class.
However, if you have a lot more muscle to gain, than you might start at one class and end up in another.
Your Body fat Percentage
Your body fat percentage is an important consideration when choosing a class.
For men, strength will likely be impaired under 10 percent body fat. Women will likely lose strength below 15-18 percent body fat.
If you are leaner than these standards, you might want to consider increasing your calories and lifting in a heavier class.
If you are a man with over 20 percent body fat, or a woman over 30 percent body fat, you might be more competitive if you lost some fat and lifted in a lighter class.
Most men are at their strongest between 12-20 percent body fat. While women usually lift best around 20-30 percent body fat.
Other Sports you Play
Many powerlifters also swim, compete in bodybuilding, do triathlons or run races.
If you participate in other sports, powerlifting may not be your top priority. Maybe you want to find a weight where you can perform reasonably well in both activities, or maybe you want to find the weight where you run or lift the best.
When to Go up a Powerlifting Weight Class
Here are some reasons to move up a weight class.
- It is getting too hard to make weight
- You are not making progress
- You would place better or lift more
When you can no longer keep cutting weight for your weight class without losing muscle or experiencing drastic drops in your performance, it is time to move up a weight class.
It might take you a few years to fill out your next weight class. But if it makes you a better lifter in the long term, it may be worth it.
If you are too lean already, you might also consider going up a weight class. Staying too lean can compromise your recovery and strength potential.
If you are under 10 percent body fat as a male or about 15-20 percent as a female you would probably benefit from gaining a bit of weight and going up a weight class. You might consider increasing your calorie intake and getting to a weight that is more sustainable for you.
Finally, you can consider going up a weight class if you feel that you would be a better lifter or more competitive at a heavier class. Many lifters just do not have any more room to improve within their weight class and feel they might be stronger in a heavier class.
When to Go Down a Powerlifting Weight Class
There are some reasons to go down a weight class too.
- You have some extra fat to lose
- You would be more competitive in a lighter class
- You have a championship title on the line
If you do decide to go down a weight class, make sure you lose weight slowly and get plenty of protein to retain as much muscle and strength as possible.
Finally, if you could win a championship title or set a record in a lighter class, you may consider cutting down to the next class. Of course, this might not be feasible for you if cutting to the next class might be dangerous or cause muscle loss. Proceed with caution and talk this over with your coach.
Find your Weight Class
As you can see, there are a lot of different considerations that go into determining the right weight class for you.
Consider the factors carefully before choosing the right weight class for you. As always, reach out to your coach or another professional if you need help choosing the right weight class for powerlifting.
