USAPL vs USPA
Are you an aspiring lifter who wants to compare the USAPL vs USPA? This guide will help clear up the differences between the two federations, so you can make a better decision about which federation would best suit you.
Differences between the federations include equipment differences, technique differences, personal clothing and equipment, divisions, age classes, weight classes, commands, judging, drug testing and overall atmosphere. Let’s discuss each difference in more detail below.
Equipment Differences
In the USAPL, a stiff bar is used for all three lifts.
However, in the USPA, a deadlift bar is used for the deadlift. A deadlift bar is also used for the squat when the weight on the bar exceeds a certain threshold.
The deadlift bar has a bit more whip to it, and it might artificially inflate your deadlift total just a bit. Of course, if you are not used to training with a deadlift bar, you might actually perform worse with it in competition.
The bar itself used in the USPA may help increase your deadlift and total slightly. In contrast, your performance in the USAPL is likely to be closer to your true total.
Technique Differences
In the USPA, you can place your heels off the ground in the bench. You may also let your head lift off the bench and use a thumbless grip.
In the USAPL, you need to have your heels and head flat when you bench press.
The squat and deadlift have similar standards for squat depth and technique.
Personal Clothing and Equipment
The USPA has its own criteria for the brand of singlets, type of clothing and underwear you can wear at competitions. Only certain brands of knee sleeves are allowed.
The USPA also allows elbow sleeves on the bench press.
In contrast, the USAPL requires you purchase from its own approved vendors for your singlet, shoes and knee sleeves. These brands are often different than the ones approved in the USPA so be sure to check before you compete.
The USAPL also has strict criteria for your socks, t-shirt under your singlet, and underwear.
Divisions
The USPA has many more divisions for lifters.
USPA has a raw division, a classic raw division, a single ply division, and multi ply division.
In the USPA RAW division, you wear a singlet, T-shirt, socks, shoes, knee sleeves, wrist wraps, belt.
The USPA Classic Raw Division allows a singlet, T-shirt, socks, shoes, knee wraps, wrist wraps, belt.
USPA Single Ply Division allows a bench press shirt and single ply squat/deadlift suit to increase your total.
Finally, the USPA Double Ply Division allows a bench press shirt and double ply squat/deadlift suit.
Here are the divisions in the USAPL.
The USAPL Classic Division is the raw division. Lifters wear a singlet, knee sleeves, a t shirt under the singlet, a belt as needed, wrist wraps on the bench press, and high deadlift socks. Different shoes may be worn for the different disciplines.
In the USAPL raw with knee wraps division, lifters wear knee wraps instead of knee sleeves. Otherwise the division is like the USAPL Classic Division.
In the classic division, lifters are allowed a bench press shirt, a single ply squat suit, and a single ply deadlift suit.
Age Classes
The USPA has many more age classes for competitors and allows kids as young as 13 to compete.
In contrast, the USAPL has fewer age classes, and you must be at least 14 to compete. However, some meets allow younger kids to compete.
Weight Classes
You can find more information about weight classes HERE and HERE.
The USPA also offers more weight classes, particularly for super heavy competitors.
The weight classes are slightly different in the USPA vs the USAPL.
For your information, the weight classes for women in the USPA include 44 kg, 48 kg, 52 kg, 56 kg, 60 kg, 67.5 kg, 75 kg, 82.5 kg, 90 kg, 90 kg +.
The weight classes are listed here for the USAPL. The classes for women include 44 kg, 47 kg, 52 kg, 57 kg, 63 kg, 69 kg, 72 kg, 84 kg and 84 kg +.
In contrast, the weight classes for men in the USPA include 52 kg, 56 kg, 60 kg, 67.5 kg, 75 kg, 82.5 kg, 90 kg, 100 kg, 110 kg, 125 kg, 140 kg, 140 kg +.
The weight classes for men in the USAPL include 59 kg, 66 kg, 74 kg, 83 kg, 93 kg, 105 kg, 120 kg, 120 kg +.
The USAPL has fewer weight classes, especially at the higher end. This makes each weight class more challenging and potentially competitive.
Commands
For the most part, the commands for all three lifts are similar in the USPA and the USAPL.
Lifters will still receive the “Squat,” and “Rack” commands which dictate when to start the lift and when to bring it back in towards the rack.
On Bench press, lifters still receive the “Start,” “Press” and “Rack” commands. These calls tell you when to start the lift, when to begin pressing after a motionless pause at the chest, and when to rack the bar.
On deadlift, lifters in both the USPA and the USAPL will only receive one command, which is the “Down” command after lifting the bar.
While the commands are the same, the USAPL is more stringent that commands are followed correctly. In the USAPL, lifters who do not wait for the commands will not be given credit for the lifts.
Judging
The USAPL is known to be a bit more stringent with powerlifting technique calls, in particular, squat depth.
Some USPA judges may still pass lifters who fail to adhere to the commands. In the USAPL, you will be red-lighted if you miss a command, even if you make the lift.
Drug Testing
The USPA has a drug tested division. It also has many untested divisions.
In contrast, the USAPL is drug tested and the USAPL tests a lot of lifters.
What substances are allowed? The USAPL goes by the USADA and WADA’s protocols on what substances you can take and what you cannot take. All anabolic drugs, SARMS, anti-estrogens and many ADHD drugs are banned.
In some cases, you may receive a Therapeutic Use Exemption (TUE) to take ADHD medication or other drugs if a doctor prescribes it, but you will never be allowed to take Hormone Replacement Therapy (HRT) and compete in the USAPL.
In general, however, the USPA drug tested divisions and the USAPL are good options for natural lifters.
If you are not natural, compete in an untested division of the USPA or in another federation where you can use drugs freely.
Overall Atmosphere
The overall atmosphere between the USAPL and the USPA are similar.
In contrast, the USAPL is slightly stricter and more serious, but many USPA meets are also strict and highly serious.
Competitiveness
Many incredible lifters choose to compete in the USPA. The USPA also has a drug Tested Nationals and Drug Tested World’s through its parent federation, the IPL. The qualifying criteria for both USPA Nationals and USPA Worlds are tough, but still less difficult than the criteria set by the USAPL to advance to these competitions.
If you are looking for a strict, stringent, formalized competitive experience, go with the USAPL. The best drug-free lifters usually decide to compete in the USAPL, because it is the strictest federation with the most intense drug testing that feeds into IPF Worlds.
If you want something ever so slightly more relaxed, but still with great competition, go for the USPA drug tested or untested federations.
24 vs. 2 Hour Weigh Ins
Most (if not all) USPA competitions have a 24 hour weigh in. This means you will weigh in a full day before your competitive event.
Honestly, this will make it easier for you to make weight. You can probably weigh 3 to 10 pounds over your weight class and still make weight in the USPA. This will let you have more time to refuel and rehydrate.
However, the 24 hour weigh in could also artificially inflate the weights you can lift on competition day, since you are likely truly heavier than your weigh-in weight.
In contrast, the USAPL has 2 hour weigh ins, which means you need to stay closer to your class so that you only have to cut a pound or two for weigh ins.
The 2 hour weigh in process may be a bit more stressful for you, but there is some evidence that it is also safer since it discourages drastic weight cuts.
How to Choose Between the USPA and USAPL
The USPA and USAPL are pretty similar, but have a few differences in competitiveness, weight classes, technique standards, equipment, clothing and personal equipment.
It comes down to you and what you are looking for in a meet.
Do you want a more fun experience and still great competition?
Or are you looking for a more strict competitive experience?
My advice would be to go to a meet in either federation to decide which federation vibe is best for you.
No matter what you choose, happy lifting and competing!
