Powerlifting meets are milestones, but the real challenge is what comes after. Recovery and rebuilding momentum are critical to sustained progress. Here’s how to bounce back stronger and avoid common pitfalls.
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Meet day leaves your body fatigued and nervous system taxed. Prioritize rest, quality sleep, and nutrition to repair tissues and restore energy.
Take 1–2 weeks of lighter training focusing on mobility, technique, and low-intensity accessory work. Avoid heavy lifts to reduce injury risk and promote recovery.
After rest, slowly increase training volume and intensity. Start with submaximal loads and prioritize form. Plan deloads as needed to avoid burnout.
Use meet results to guide your next cycle. Focus on weak points and set realistic targets. Consider switching up your training split or exercise variations for fresh stimulus.
Maintaining motivation is key. Celebrate your meet success, but also acknowledge the journey ahead. Visualization and goal setting can reignite passion and focus.
Ensure sufficient calories and protein to support tissue repair. Hydrate well and consider anti-inflammatory foods to aid recovery.
Following these strategies helps you build on your meet performance instead of burning out or regressing.
For meet week strategy, see How to Train During Meet Week.
Also recommended: Stronger By Science’s post-meet recovery guide.