Fierce Over 50: My Powerlifting Journey of Strength and Confidence
Powerlifting is often seen as a sport reserved for the young and strong. So, while powerlifting after 50 might seem overwhelming, my experience shows that people over 50 can excel in it, all while gaining strength and building confidence.
I started powerlifting in December 2022, and just under a year later, I competed in my first competition in November 2023. Since then, I’ve competed again and proudly placed 1st in my age group of 55 and older.
I won’t lie: Walking into the gym for my first session was a bit intimidating. However, I was determined to make the most of it. Even though I was no stranger to working out, at 50, I was looking to build muscle. That’s when I discovered a female coach around my age who specialized in training women to lift weights. It truly was a game-changer for me.
It is a journey that I have enjoyed and is well worth taking. Many lifters, myself included, have proven that gaining strength and improving health is possible at any age.
Powerlifting is about more than lifting heavy weights. It’s about setting personal goals, being part of a supportive community, and discovering my body’s potential.
The camaraderie and encouragement I’ve experienced in the powerlifting community have been invaluable, and they testify to the sense of connection that this sport can foster.
Why Strength Train?
Strength training is the most effective way for women 40 and over to stay young, fit, and strong. In a society where there is always a push for women to ” look younger”, strength training is the only way that we can maintain a youthful and vibrant healthy body.
Unfortunately that is not what sells, and many women tend to back away from it in fear that they will bulk up. Also buying into the myth that we should back off and slow down.
We don’t push ourselves, and while I see that this trend is changing, many women 40, 50, 60 and older settle for a stroll around the park, or taking the dog for a 20 min walk.And then wonder why we are piling on the extra pounds during, and around this perimenopausal and menopausal stage of our lives.
While walks and cardio are great, we must shift our focus to lifting heavy weights, as it is more beneficial and makes a significant difference at this time of our lives.
So the sooner you start lifting heavy weights, the better; start today, start now.
Benefits of strength training
Studies have shown that about 30% of adults aged 70 have trouble walking and even more climbing the stairs or simply getting up from a chair. This lack of mobility contributes to high rates of falls, chronic disease, admission to long-term care facilities, and mortality.
When I first started powerlifting, I discovered it was much more than just lifting heavy weights. The benefits I’ve experienced go beyond physical strength; they’ve transformed my health and well-being in ways I hadn’t imagined. Here are some of the key benefits I’ve noticed since starting powerlifting after 50:
Improving Bone Density
One of my biggest concerns as I got older was maintaining strong bones. Bone density naturally decreases with age, increasing the risk of osteoporosis and fractures. Strength training can increase bone density by putting pressure and stress on your bones, thereby reducing the risk of osteoporosis.
Powerlifting has been a game-changer in this regard. Resistance training has helped me maintain my bone density and stimulate bone growth, keeping my bones strong and resilient.
If you have been diagnosed with Osteoporosis, Rheumatoid Arthritis, or Sarcopenia, consult your healthcare provider before beginning weight training.
Enhanced Muscle Mass
Like many people my age, I noticed a decline in muscle mass as the years passed. This change affected my strength and mobility, which was quite frustrating.
However, powerlifting has reversed that trend for me. The compound movements, such as squats, deadlifts, and bench presses, have helped me build and maintain muscle mass, allowing me to regain the strength I thought I had lost.
Seeing how much stronger and more capable I have become through consistent training is empowering.
Strength and Powerlifting Increases Self-esteem and Confidence
This boost in my Self-Esteem and Confidence is by far the most significant benefit; as we age, we commonly lose confidence in our bodies and their capabilities.
Strength training reverses this by boosting and improving body image and health-related quality of life, significantly impacting physical activity levels. It also brings on so much satisfaction that you are capable.
Studies have shown that even women in their 70s improved confidence and self-esteem from strength training, while some, like myself, compete later in life. Training hard over 50 makes you feel good about yourself.
Boosting Metabolic Rate
I also found that as I got older, my metabolism began to slow down, making it harder to maintain a healthy weight and energy levels. Powerlifting has made a significant difference in this area, too. By increasing my muscle mass, I’ve boosted my metabolic rate, which means my body burns more energy even at rest. This has helped me manage my weight more effectively and has given me more energy throughout the day.
Strength Training Reverses the Aging Process
Yes, we can reverse the aging process. Strength training can turn back the clock. On average, women aged 35 and older begin to lose muscle mass.
After I turned 40, I began to notice changes in my body. I’ve learned that building muscle can help prevent skin from sagging, as it affects the dermis, which is a layer of skin.
Additionally, increasing muscle mass can reduce the appearance of skin dimples and cellulite, making the skin firmer and contributing to a more youthful appearance.
The Challenges of Powerlifting Over 50
While the benefits of powerlifting over 50 are substantial, it’s essential to recognize that this journey isn’t without its challenges. One of the downsides I encountered was the increased risk of injury. I noticed it took longer to recover and knew the risk of straining muscles or joints could be higher.
It’s crucial to listen to your body, focus on proper form, and work with a coach who understands the needs of older lifters.
Another challenge I faced was the initial intimidation factor. Walking into a gym full of younger, more experienced lifters for my first competition was daunting. However, I quickly realized powerlifting is more than physical; it’s also about mental strength. Overcoming this initial hurdle has made the experience even more rewarding.
Overcoming this initial hurdle has made the experience even more rewarding-
“Live your life and forget your age.” – Norman Vincent Peale.
Building Habits that last- Consistency is Key
When I first decided to step into the world of powerlifting in my 50s, I had no idea how crucial the small, steady steps would be in building a foundation for success.
Like many, I was eager to dive in, make big changes, and see immediate results. Once that bug took hold of me, I wanted to lift and go heavier fast.
But with the help of my coach, I quickly learned that this journey wasn’t a sprint—it was a marathon in which consistency and patience outweighed grand gestures.
The Foundation of Small Steps
It started with showing up and realizing that not every session was groundbreaking and that not every day felt like a victory.
But I committed to doing something each day that aligned with my goals.
Some days, it was an entire training session focused on perfecting my deadlift. Other days, it was as simple as stretching, meal prepping, or getting enough rest.
Over time, these small actions compounded into habits that I didn’t even have to think about—they became a part of my life.
Why Small Steps Matter
Small, steady steps have a sneaky way of building momentum. Every time I showed up for myself, I reinforced the belief that I could stick to my goals.
This mindset shift was transformative because it turned what once felt like a mountain to climb into manageable, bite-sized challenges.
Instead of focusing on the intimidating end goal—like competing in my first powerlifting meet—I concentrated on the next tiny action that would move me closer to it.
Overcoming the Trap of All-or-Nothing Thinking
In the past, I often fell victim to the all-or-nothing mentality. I would have failed if I couldn’t complete the “perfect” workout or stick to the “perfect” diet plan.
But powerlifting taught me that perfection isn’t the goal—progress is. Missing a day or having a less-than-stellar training session didn’t derail me because I learned to look at my journey as a series of small wins, not a single, defining moment.
Keys To Building Habits That Stick
The key to turning those small steps into lasting habits was consistency. Repetition turned actions into rituals. Here’s what worked for me:
- Start Simple: I began with one new habit at a time, like committing to three weekly gym sessions, and gradually added more.
- Focus on the Process, Not the Outcome: Instead of obsessing over how much weight I could lift, I celebrated showing up and doing the work.
- Track Progress: Keeping a journal of my workouts and meals helped me see how far I’d come and motivated me to keep going.
- Celebrate Small Wins: I acknowledged every step forward, whether hitting a new personal record or simply making it to the gym on a tough day.
The Payoff of Persistence
Looking back, I see how those tiny, steady steps transformed my body and mindset. They taught me resilience, patience, and the importance of valuing the journey as much as the destination.
Today, as I prepare for competitions and push myself to new limits, I know the habits I built in those early days are the foundation that keeps me physically and mentally strong.
Small steps may seem insignificant at the moment, but they are the building blocks of change.
If there’s one thing powerlifting has taught me, it’s that greatness is never achieved in leaps—it’s earned in the quiet consistency of each small, steady step.
Final Thoughts: Work with a Pro; Don’t Be Afraid to Say ‘No’
If there’s one lesson I’ve learned through my journey into powerlifting—and life in general—it’s this: you don’t have to do it all alone. As someone who loves to figure things out for myself, asking for help didn’t come naturally. But working with professionals who knew more than I did about strength training, nutrition, and recovery completely changed the game.
Why Work with a Pro?
For starters, they’ve already been through the trial-and-error phase. When I hired a coach, I gained access to years of expertise, which saved me from making some common (and potentially harmful) mistakes.
For example, my coach helped me perfect my squat form, which improved my performance and prevented injuries.
Beyond that, having someone to guide and support you is a game-changer for accountability. On days when I didn’t feel like lifting or questioned whether I was making progress, my coach reminded me of how far I’d come and kept me focused on my goals.
Finding the Right Fit
Not all professionals are created equal, so finding someone who aligns with your values and goals is key. For me, it wasn’t just about finding a coach who could make me stronger—it was about finding someone who understood the unique challenges of starting a fitness journey in your 50s as a woman.
I needed someone who respected my pace, celebrated my progress, and encouraged me to embrace this new chapter confidently.
If you’re considering working with a pro, here are a few things to keep in mind:
- Do Your Research: Look for credentials, reviews, and client success stories.
- Ask Questions: Be bold and ask about their approach, experience, and how they’ll tailor their guidance to your needs.
- Trust Your Gut: If it doesn’t feel like the right fit, moving on is okay, and finding someone who clicks with you is okay.
Learning to Say ‘No’
Equally important is learning when to say no. This might mean saying no to a coach who doesn’t respect your boundaries or pushes you in a way that doesn’t feel safe.
It might also mean avoiding activities, people, or commitments that don’t align with your goals.
For example, when I started prioritizing powerlifting, I had to say no to late nights that left me too tired to train.
I had to say no to diet trends that promised quick fixes but weren’t sustainable.
And, yes, sometimes, I had to say no to myself—to the voice in my head that said I wasn’t strong enough or didn’t belong in this world of competitive lifting.
So, if you’re on the fence about taking the plunge—hiring a coach, joining a gym, or just asking for help—let this be your sign to go for it. And if it doesn’t feel right, remember you always have the power to say no and choose a different path.
Because at the end of the day, this journey is yours. And every decision you make—big or small—should bring you closer to the strongest, happiest, most authentic version of yourself.
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