The Do’s & Don’t of Comp Day
Are you preparing for your first comp? Or maybe you’ve taken a break from competing and are finally coming back?
Here are the dos and don’ts to help you feel confident and ready.
DO’s..
Have Fun!
This is probably the most forgotten “do”; we put so much pressure on ourselves to perform or hit arbitrary numbers that we forget to enjoy the process. Weightlifting comps are meant to be fun. It’s your chance to test yourself under pressure and soak up the atmosphere. But that doesn’t mean you must hit lifetime PBs on your first outing. Focus on having fun and building experience.
Build Confidence
Let’s be real — it’s your first comp, and you’re nervous as hell. That’s completely normal. Even experienced lifters still get nervous, just for different reasons. Your goal should be to build confidence across a few comps. That might mean opening with conservative weights, focusing on making lifts, and gradually increasing your total. This sets you up for success and helps you learn how comps run while feeling more comfortable in that environment.
Have a Plan
Go into the day with a plan. Know your openers and warm-up attempts, and make sure those numbers reflect what you’ve done in training. Ideally, your coach will guide you through this and help you peak properly. Talk to them about your goals ahead of time so the plan on the day supports you, not stresses you.
Be Grateful, Thank People, and Give Back
Comps don’t run themselves. There are loaders, table officials, referees, coaches, and volunteers who make it all happen. Thank them. Appreciate them. And when you can, pay it forward, go load a session, help out, and give someone else a great comp experience too.
DON’Ts…
Don’t Worry About Your Body Weight
Cutting heaps of weight for your first comp? No thanks. The weight class doesn’t matter right now, your focus should be on lifting well. Cutting weight adds stress, drains performance, and isn’t worth it. Save that stuff for later comps, if ever.
Don’t Worry About What Others Are Lifting
Too many people say, “I’m not strong enough to compete.” That’s nonsense. What other people lift has zero impact on your comp. If you can lift a barbell, 15kg, 20kg, whatever, you’re strong enough. This is your journey.
Don’t Change Your Technique at the Last Minute
Stick to the cues your coach has been giving you. Now is not the time to overhaul your technique. Last-minute changes usually lead to confusion, poor lifts, and frustration. Trust what’s gotten you this far and save any big changes for post-comp training blocks.
Don’t Drastically Change Your Eating
Yes, you still need to fuel properly on comp day, but don’t throw your body off by trying new foods or completely changing your eating habits that week. If you have a comp-day nutrition plan, practice it before comp day and on a heavier session. That way, you know it works for you.
Don’t Stress About Missed Lifts in Prep
Misses happen, especially during peaking when intensity is high. Don’t let a few misses mess with your head. A missed lift doesn’t mean your comp is doomed. Stay calm, stay focused, and trust your training. This mindset will make prep and comp day far more enjoyable.
Comp Day Rules to Remember
No swearing on the platform. Keep your potty mouth in check or it’s a no lift.
Don’t step over the bar or touch it with your feet. Again — no lift.
Lower the bar to at least eye level or the platform. Dropping from overhead = no lift.
No pressouts. We all know the rule.
Wait for the down signal. No signal = no lift.
Using thumb tape? Make sure it doesn’t completely cover the top of your thumb.
If you’re interested on stepping on the platform for the first time or want to learn more about olympic lifting, book your free 1:1 session with a MWBC coach here.
