By Torrie Long
•
April 16, 2026
A question I have been asked often throughout the years is, “How do I know if I am ready to compete?” Generally, this comes from my powerlifting clients, but I strongly feel that the answer across powerlifting, Olympic weightlifting, and functional fitness competitions remains the same. The answer comes in the form of a few questions: Do you want to compete? Can you complete the necessary lifts or movements to competition standards? Are you willing to put in the work to prepare for competition and listen to your coach’s guidance? If the answer to all of those questions is “yes,” you’re ready to compete! There is a false belief held by many beginners that you need to be able to lift a certain amount of weight or perform at a certain level to be welcomed into competition, but that is simply not true. It can be a big, scary step to get on the platform or competition floor for the first time, but chances are the people you are most nervous to compete with are thrilled to have you there and are cheering you on. Let’s explore those three key questions a little deeper. Do You Want to Compete? Although I think all three questions are equally important, do you want to compete? is the initial spark that needs to be lit in an athlete’s heart before the other pieces of competition prep can even be considered. As a coach, I can identify someone I want to see on the competition floor or someone I think would perform well—but if it’s not something they want to do, then it’s a moot point. It is my job as a coach to help athletes achieve their individual goals, not build my portfolio by forcing someone to train in a way that does not serve them. Likewise, if an athlete tells me they want to compete, then let’s freaking go! This doesn’t mean they’re ready to hop on the floor tomorrow, but it does kick off a new, higher standard I will hold them to in order to get competition-ready—which leads nicely into the next point. Can You Complete the Necessary Lifts or Movements to Competition Standards? I do not care if you are hitting the platform with the heaviest squat in your weight class. I care that you can perform to the necessary standards to make whatever you put on the floor count. You can lift 30 kg or 300 kg—if it’s your best and it’s performed to standard, then I am a proud coach. Winning is great, don’t get me wrong. I am a competitor through and through and love a spot on the podium—but sometimes other people show up stronger, faster, or more skilled. If you’re always the best in the room, where’s the fun in the challenge? The best and longest-lasting competitors are the ones who understand how to win and lose well: those who put their best out there every time and accept that sometimes their best may not be enough to win. If you are ready to compete in theory , you also need to be ready to compete physically . If you cannot perform the necessary lifts or movements to competition standards—and the event does not have a “fun” or “foundational” division—then you’re not quite ready yet. I would not be a good coach if I put someone on the platform who cannot squat below parallel, lock out a deadlift, and so on. There is no joy in putting someone on the floor only to watch them struggle because judges are constantly calling “no rep.” If your coach tells you that you aren’t ready yet , it’s because they care and want you performing your best on competition day. Are you willing to trust your coach to get you to that big day? Are You Willing to Put in the Work and Listen to Your Coach’s Guidance? Competition prep is not easy. Athletes spend countless hours training, being mindful of nutrition, and prioritizing recovery. If you’re not willing to put in the work, then I’m not going to waste either of our time coaching you through prep and competition. During prep, you should expect at least three days (though more often four to five) of dedicated programming and a focused recovery plan. This means showing up to your workouts regardless of how you feel and planning your weeks to ensure you have the time to put in the work. For some, that may mean an earlier bedtime; for others, saying “no” to extra physical activities or social events. It might mean dialing in nutrition—upping protein and carbs or eliminating alcohol. Yes, competition is fun and encouraging—but it is also work . You’re allowed to complain to me about being tired, sore, or unmotivated as long as you still show up and do the work . As your coach, I’m there to support you throughout the process. Sometimes that support looks like tough love (“I know it’s hard. It’s supposed to be. Do your set.”), and sometimes it looks like adjusting the program. Communication is key, especially deeper into prep when fatigue compounds and your mental game isn’t at its sharpest. So ask yourself: Are you ready to make the necessary changes? Are you willing to show up no matter how you feel? Can you communicate with your coach and accept tough love when it’s needed? Sign Up and Do the Damn Thing If you’re still feeling the itch to compete after all of this, stop dragging your feet. Sign up. Tell your coach you’re in. Do the damn thing. As a competitive athlete for much of my life, I know the drive to compete, the frustrations of prep, the anxiety of stepping onto the competition floor, the exhilaration of performing well, and the crash that comes after it’s all over. Every part of that journey matters—and there is a space for you in it if you want it. Ready to kick off your competitive journey? Schedule your goal review or no sweat intro today! We will match you up with a coach if you don't already have one and put you on the path to success.
