Choosing a powerlifting weight class isn’t as simple as just going with your weight. You must also consider your height, lean mass, and fat mass.
It could mean the difference between winning and losing if you don’t pick the right weight class. Worse, you could hurt your performance or even your health.
In my experience, newer lifters should not worry about their weight class — just compete at your weight. For experienced lifters who are lean (15% body for men and 20% body fat for women or lower), gaining weight initially will help your lifting.
Read on to learn:
- Weight classes in popular powerlifting federations
- How to determine your ideal powerlifting weight class
- When it's time to change weight classes
- Considerations for beginner and advanced lifters
Table of Contents
What Are The Powerlifting Weight Classes?
IPF (International Powerlifting Federation) | Other Federations (USAPL, IPL (USPA), WRPF, APF** | ||||
---|---|---|---|---|---|
Men | Women | Men | Women | ||
59 kg/130 lbs | 47 kg/104 lbs | 56 kg/123 lbs | 44 kg/97 lbs | ||
66 kg/146 lbs | 52 kg/115 lbs | 60 kg/132 lbs | 48 kg/106 lbs | ||
74 kg/163 lbs | 57 kg/126 lbs | 67.5 kg/148 lbs | 52 kg/115 lbs | ||
83 kg/183 lbs | 63 kg/139 lbs | 75 kg/165 lbs | 56 kg/123 lbs | ||
93 kg/205 lbs | 69 kg/152 lbs | 82.5 kg/181 lbs | 60 kg/132 lbs | ||
105 kg/231 lbs | 76 kg/168 lbs | 90 kg/198 lbs | 67.5 kg/148 lbs | ||
120 kg/265 lbs | 84 kg/185 lbs | 100 kg/220 lbs | 75 kg/165 lbs | ||
> 120 kg/ > 265 lbs | > 84 kg/ > 185 lbs | 110 kg/242 lbs | 82.5 kg/181 lbs | ||
125 kg/275 lbs | 90 kg/198 lbs | ||||
140 kg/308 lbs | > 90 kg/ > 198 lbs | ||||
> 140 kg/ > 308 lbs | — |
*As of 2021, the USAPL is no longer part of the International Powerlifting Federation (IPF)
**The USAPL has additional weight classes for female competitors at 100 kg and 100 kg+, while the others don’t.
How to make weight: We “make weight” when we weigh within the range or exactly on target.
For example, if I want to make the 75 kg Men’s Class, I need to weigh within 67.51 – 75.0 kg; any lower or any higher, and I would “miss weight” and be unable to compete.
Check out this article if you want to know what you need to lift to qualify for USA Powerlifting Nationals and this one to see which powerlifting federation is right for you.
4 Ways To Determine Your Weight Class For Powerlifting
There are four considerations to make when determining your weight class for powerlifting:
- Natural Weight
- Height
- Body Fat Percentage
- Age
1. Natural Weight
Our natural weight refers to the weight at which our body will naturally stabilize at when we are not actively trying to manipulate it with food. This is called our “set point”.
In the beginning stages of competing, this is the weight that we should compete at. Once we determine our weight, we can see which powerlifting bodyweight categories we fit into and then register to compete in that category.
When we get to the point where we want to change weight classes, we should pick a weight class close to where we naturally sit. Moving up or down one weight class is doable, but moving up or down multiple weight classes takes time to preserve/gain as much lean mass as possible and avoid increasing fat mass.
When adjusting weight classes from our natural weight, we should start by only moving one weight class initially and perhaps keeping additional adjustments part of a long-term goal (if we still have excess body fat or the potential to increase lean mass significantly).
If you're a female powerlifter, check out our complete guide to the Female Powerlifting Diet, where we break down the exact calories and macros you should be eating, considerations for competition, and how to eat properly for your menstrual cycle.
2. Height
Taller lifters could be at a disadvantage compared to shorter and more muscular lifters.
Not only would we have to work harder to lift the same weight as a lifter shorter than us because of mechanical disadvantages, but we would also have less muscle mass and, therefore, less ability to exert force.
Instead, we should pick a weight class that we can fill out with a more substantial amount of lean tissue to have more force-generating capacity.
3. Body Fat Percentage
Our level of body fat can help us choose our weight class because it will determine whether we can drop a weight class and maintain our strength or if it's more beneficial to go up a class and add muscle mass.
The lowest most people can go before we start seeing negative impacts on performance is 10-15% body fat for men and 17-20% body fat for women. If this is where we are, we should not drop a weight class. And over time, as we build additional lean mass, we will most likely have to go up.
If we’re currently sitting above 25% body fat for men or 30% for women, we can afford to lose some fat mass by dropping a weight class to increase our relative strength.
If your body fat percentage is anywhere in between these two ranges, we should choose based on what will make us more competitive – staying where we are, adding lean mass, or decreasing fat mass.
Read my other article, where I discuss whether powerlifting will make you fat.
4. Age
Young lifters should never cut a weight class while they are still developing.
Research shows that by doing so, they jeopardize strength and power development and may actually limit their ability to reach their full potential later on.
Young lifters should compete at the weight class where they naturally sit and focus on maximizing muscular development.
Want to get advice on programming, technique, or competing? Speak with one of our coaches.
Picking Your Weight Class As A Beginner Powerlifter
First of all, let's define who a beginner is. A beginner has been lifting for less than a year and/or has not competed more than twice.
If I am a beginner, I should not try to make a certain weight class. Instead, I should compete in the class that I naturally fall into.
The reason for this is that as a beginner, my sole focus while competing should be improving meet-day performance and learning the flow of the meet.
At this point, if we’re too focused on making a certain weight, we may jeopardize our performance.
Inexperienced lifters may diet incorrectly (cut too fast/too much), resulting in decrements in strength and performance, or bulk too aggressively, leading to significant fat gain (less relative strength) and bloating, which could alter their movement patterns as well as leave them feeling lethargic.
There are many important details in powerlifting competitions that we need to learn to master before thinking about manipulating our weight to make a certain weight class.
Check out this article for advice on your first powerlifting meet.
Picking Your Weight Class As An Advanced Powerlifter
Advanced lifters have mastered the basics and are working towards higher finishes at national or international competitions.
As advanced lifters, our goal should be to compete in the weight class where we are the most competitive and have the best chance of winning.
The weight class where we are most competitive is the weight class with the most lean muscle mass, limited fat mass, and can maintain strength and performance.
This could mean actively increasing calories periodically with a slow and steady approach (“lean bulking”) to fill out a weight class. Or, it could be systematically reducing calories over time to lose body fat and drop a weight class.
Advanced powerlifters will usually do a water cut for competition. Check out my article that explains how to do a water cut in further detail.
When Should You Consider Going Up A Weight Class?
Here are some considerations to make when you want to go up a weight class:
- Are You Unable To Make Weight Without Decreases In Performance?
- Are You Tall, But With Limited Muscle Mass?
Are You Unable To Make Weight Without Decreases In Performance?
If we continuously cut weight for a competition but can’t hold onto the strength we developed in a training environment, it’s probably time to move up a class.
Most competitive individuals train at a weight slightly higher than their competition weight. When it’s time to compete, they cut (with food and/or water manipulation) to reach their competitive class.
Over time, as we build more lean mass through proper programming and nutrition, it may become difficult to cut to this class, leading to decrements in performance by attempting to make weight.
At this point, it is worth embracing the increase in lean mass and working to fill out the next class. We may not be as competitive initially in the next class up, but over time when we “grow into” the class we will be even stronger because of this increase in muscle tissue.
How does powerlifting differ from strongman in weight classes and more? Read the full article.
Are You Tall, But With Limited Muscle Mass?
If we are taller and weaker than your competitors, it is probably time to move up a class.
Remember, the lifter with the most muscle mass is likelier to win the competition because of their increased ability to exert force. In addition, taller lifters have to exert more force than shorter lifters to lift the same amount of weight.
If we are limited in our ability to gain muscle mass in our current class because we are tall, it is more worth our time to increase and go up a weight class. All in all, filling out a weight class with height is much less beneficial than filling out a class with muscle.
That being said, some individuals are very tall with a more slender build that can lift crazy amounts of weight, but they are the exception.
Check out my top list of powerlifting women to follow for lifting tips, advice, and inspiration.
When Should You Consider Going Down A Weight Class?
Once we become a more advanced lifter, it may be worth going down a weight class if we meet one of the following criteria:
- Do You Have A High Body Fat Percentage?
- Are You In Contention For A National/International Team Spot?
Do You Have A High Body Fat Percentage?
If we have a high body fat percentage (above 25% for men and 32% for women), we have the potential to “easily” drop a weight class while retaining muscle mass.
Although it may be tempting to go about this process as quickly as possible, cutting down slowly (no more than 1% of your body weight per week) is more beneficial to encourage muscle retention and metabolic health. Losing weight too quickly can decrease strength, especially in the bench press. It is important to take a slow and systematic approach to weight loss.
If our body fat percentage is lower than the numbers stated above, it may still be worthwhile to drop a class, but it should be noted that there can be consequences if we drop below 10% for men or 16% for women.
Are You In Contention For A National/International Spot?
It is worth dropping a weight class if we can successfully do so, without drastically decreasing our performance, and it means the difference between making a national/international team or not.
Being realistic about our ability to drop a weight class is important. We should sit fairly close to this weight class as the competition approaches to improve our chances of weighing in on target. If we are 10-15lbs over the weight class, we should be starting our nutritional interventions well in advance.
We may be already on target or slightly over as the competition approaches. Suppose we are still above our desired weight class. In that case, we can continue with food manipulation or water cut (manipulating hydration levels to dehydrate temporarily and make weight).
However, I do not recommend water cutting more than 3-5% of body weight.
It is worth talking to a registered dietitian or hiring an experienced coach to help you drop a weight class without losing muscle mass. At a minimum, check out our article on Powerlifting Cutting Program: 7 Rules To Follow.
What Happens If You Don’t Make Your Weight Class For Powerlifting?
Choosing which weight class to register for is important because if we don’t make weight at a regional, national, or international competition, we cannot compete.
For this reason, as a beginner, choosing the class we will naturally fall into is important. At this stage, we want to show up, lift weights, and gain experience rather than worry about being able to compete or not.
As an advanced lifter with more competitive goals, the weight class we choose can set us up for success or failure. If we register for a weight class that isn’t our “normal” weight, we increase the risk of “missing weight” and being unable to compete.
At local level and provincial/state level competitions, if you weigh in too heavy, you just simply compete in the higher weight class, so the risk is very low.
Check out this article for differences in weight classes, events, scoring and more between. What Are the Powerlifting Age Divisions?
IPF (USAPL still follow same age divisions) | USPA (other federations are similar) | ||||
---|---|---|---|---|---|
Age Category | Age Range | Age Category | Age Range | ||
Sub-Junior | 14-18 | Junior | 13-15 | ||
Junior | 19-23 | Junior | 16-17 | ||
Open | 14 and up | Junior | 18-19 | ||
Masters I | 40-49 | Junior | 20-23 | ||
Masters II | 50-59 | Open | 13 and up | ||
Masters III | 60-69 | Submasters | 35-39 | ||
Masters IV | 70-79 | Masters | 40-44 | ||
Masters | 45-49 | ||||
Masters | 50-54 | ||||
Masters | 55-59 | ||||
Masters | 60-64 | ||||
Masters | 65-69 | ||||
Masters | 70-74 | ||||
Masters | 75-79 | ||||
Masters | 80-84 | ||||
Masters | 85+ |
*The WRPF follows the same age groups as the USPA, except that their age groups end at 80+.
Start Powerlifting Guides
After reading this article, you should check out my complete guides on:
- How To Start Powerlifting
- How Strong Do You Need To Be At Your First Powerlifting Meet?
- How Powerlifting Meets Work
- Competition Gear For Powerlifting
- How To Pick Your Attempts In Powerlifting
- How Powerlifting Is Scored
- What To Eat During A Powerlifting Meet
- What To Bring To A Powerlifting Meet
- How To Find Powerlifting Meets
Check out this article to understand how powerlifting is scored.