Tapering and peaking in the weight lifting sports: A systematic review of athletes’ self‑reported strategies

Abstract

Background Tapering, the reduction of training load before competition, is widely recognized as an important strategy for optimizing performance. While tapering practices have been well documented in endurance sports, comparatively less is known about their application in weight lifting sports such as CrossFit, Highland Games, powerlifting, strongman and weightlifting.

Objectives To systematically review the available evidence on athletes self-reported tapering practices in weight lifting sports in accordance with PRISMA guidelines.

Methods An electronic search was performed using PubMed, Embase, SPORTDiscus and Scopus for studies that examined athletes self-reported tapering practices in weight lifting sports. Eligible studies included peer-reviewed journal articles only, with no limit placed on date or language of publication. The methodological quality of included studies was assessed using the AXIS critical appraisal tool for cross-sectional studies.

Results All seven studies were rated high quality (≥ 80% score, low risk of bias); five used surveys and two powerlifting studies used interviews. Tapering prevalence remained consistently high across sports, with little variation by competition level, age, or bodyweight class. Step tapers were most commonly reported, with linear and exponential models less frequent. Taper length typically ranged from five to nine days, although longer durations were reported in powerlifting. Weightlifting and CrossFit athletes most often reported formal coaching, while self-coaching was more common in strongman and Highland Games; female athletes generally reported greater coaching access than males. Training cessation periods were between 1.5 and 4 days. Athletes typically reached peak training volume 4–6 weeks and peak intensity 2–3 weeks before competition, with taper phases characterized by a reduction in training volume of ~ 40–45%. Deadlifts were typically last performed 6–8 days before competition, squats 5–6.5 days, and the bench press 3–5 days. The most consistent taper adjustment was reduced training duration, with CrossFit emphasizing aerobic and gymnastics work, Highland Games and strongman prioritizing power and strength, and weightlifting focusing on strength, power, and technical work. Additional tapering strategies included nutrition and recovery methods. Athletes reported tapering to enhance recovery, performance, and psychological readiness, while ineffective tapering was linked to errors in load management and contextual stressors such as work, travel, and nutrition.

Conclusion Tapering in weight lifting sports is typically short and structured, with step tapers, reduced training volume, and lift-specific timing most common, but effectiveness depends on managing both training load and contextual stressors. These findings underscore the multifactorial nature of tapering and highlight the need for evidence based, sport specific recommendations.