{"id":484,"date":"2024-12-23T18:05:13","date_gmt":"2024-12-23T18:05:13","guid":{"rendered":"https:\/\/riseup2wellness.com\/blog\/?p=484"},"modified":"2024-12-23T18:20:33","modified_gmt":"2024-12-23T18:20:33","slug":"my-powerlifting-journey-of-strength-and-confidence","status":"publish","type":"post","link":"https:\/\/riseup2wellness.com\/blog\/my-powerlifting-journey-of-strength-and-confidence\/","title":{"rendered":"Fierce Over 50: My Powerlifting Journey"},"content":{"rendered":"<style>img#mv-trellis-img-6::before{padding-top:66.641337386018%; }img#mv-trellis-img-6{display:block;}img#mv-trellis-img-7::before{padding-top:150%; }img#mv-trellis-img-7{display:block;}img#mv-trellis-img-8::before{padding-top:149.92679355783%; }img#mv-trellis-img-8{display:block;}img#mv-trellis-img-9::before{padding-top:149.92679355783%; }img#mv-trellis-img-9{display:block;}img#mv-trellis-img-10::before{padding-top:100%; }img#mv-trellis-img-10{display:block;}<\/style>\n<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><a href=\"#\" class=\"ez-toc-pull-right ez-toc-btn ez-toc-btn-xs ez-toc-btn-default ez-toc-toggle\" aria-label=\"Toggle Table of Content\"><span class=\"ez-toc-js-icon-con\"><span class=\"\"><span class=\"eztoc-hide\" style=\"display:none;\">Toggle<\/span><span class=\"ez-toc-icon-toggle-span\"><svg style=\"fill: #999;color:#999\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" class=\"list-377408\" width=\"20px\" height=\"20px\" viewbox=\"0 0 24 24\" fill=\"none\"><path d=\"M6 6H4v2h2V6zm14 0H8v2h12V6zM4 11h2v2H4v-2zm16 0H8v2h12v-2zM4 16h2v2H4v-2zm16 0H8v2h12v-2z\" fill=\"currentColor\"><\/path><\/svg><svg style=\"fill: #999;color:#999\" class=\"arrow-unsorted-368013\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"10px\" height=\"10px\" viewbox=\"0 0 24 24\" version=\"1.2\" baseprofile=\"tiny\"><path d=\"M18.2 9.3l-6.2-6.3-6.2 6.3c-.2.2-.3.4-.3.7s.1.5.3.7c.2.2.4.3.7.3h11c.3 0 .5-.1.7-.3.2-.2.3-.5.3-.7s-.1-.5-.3-.7zM5.8 14.7l6.2 6.3 6.2-6.3c.2-.2.3-.5.3-.7s-.1-.5-.3-.7c-.2-.2-.4-.3-.7-.3h-11c-.3 0-.5.1-.7.3-.2.2-.3.5-.3.7s.1.5.3.7z\"><\/path><\/svg><\/span><\/span><\/span><\/a><\/span><\/div>\n<nav><ul class=\"ez-toc-list ez-toc-list-level-1 \"><li class=\"ez-toc-page-1 ez-toc-heading-level-2\"><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/riseup2wellness.com\/blog\/my-powerlifting-journey-of-strength-and-confidence\/#Fierce_Over_50_My_Powerlifting_Journey_of_Strength_and_Confidence\">Fierce Over 50: My Powerlifting Journey of Strength and Confidence<\/a><\/li><li class=\"ez-toc-page-1 ez-toc-heading-level-2\"><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/riseup2wellness.com\/blog\/my-powerlifting-journey-of-strength-and-confidence\/#Why_Strength_Train\">Why Strength Train?<\/a><\/li><li class=\"ez-toc-page-1 ez-toc-heading-level-2\"><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/riseup2wellness.com\/blog\/my-powerlifting-journey-of-strength-and-confidence\/#Benefits_of_strength_training\">Benefits of strength training<\/a><\/li><li class=\"ez-toc-page-1 ez-toc-heading-level-2\"><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/riseup2wellness.com\/blog\/my-powerlifting-journey-of-strength-and-confidence\/#The_Challenges_of_Powerlifting_Over_50\">The Challenges of Powerlifting Over 50<\/a><\/li><li class=\"ez-toc-page-1 ez-toc-heading-level-2\"><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/riseup2wellness.com\/blog\/my-powerlifting-journey-of-strength-and-confidence\/#Building_Habits_that_last-_Consistency_is_Key\">Building Habits that last- Consistency is Key<\/a><\/li><li class=\"ez-toc-page-1 ez-toc-heading-level-2\"><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/riseup2wellness.com\/blog\/my-powerlifting-journey-of-strength-and-confidence\/#Final_Thoughts_Work_with_a_Pro_Dont_Be_Afraid_to_Say_%E2%80%98No\">Final Thoughts: Work with a Pro; Don&rsquo;t Be Afraid to Say &lsquo;No&rsquo;<\/a><\/li><li class=\"ez-toc-page-1 ez-toc-heading-level-2\"><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/riseup2wellness.com\/blog\/my-powerlifting-journey-of-strength-and-confidence\/#FAQ\">FAQ<\/a><\/li><\/ul><\/nav><\/div>\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Fierce_Over_50_My_Powerlifting_Journey_of_Strength_and_Confidence\"><\/span><strong>Fierce Over 50: My Powerlifting Journey of Strength and Confidence<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>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. <\/p>\n\n\n\n<div class=\"wp-block-uagb-image uagb-block-777c14f8 wp-block-uagb-image--layout-default wp-block-uagb-image--effect-static wp-block-uagb-image--align-none\"><figure class=\"wp-block-uagb-image__figure\"><noscript><img decoding=\"async\" srcset=\"https:\/\/riseup2wellness.com\/blog\/wp-content\/uploads\/2024\/12\/imageedit_5_6439761377-1024x682.jpg ,https:\/\/riseup2wellness.com\/blog\/wp-content\/uploads\/2024\/12\/imageedit_5_6439761377.jpg 780w, https:\/\/riseup2wellness.com\/blog\/wp-content\/uploads\/2024\/12\/imageedit_5_6439761377.jpg 360w\" sizes=\"auto, (max-width: 480px) 150px\" src=\"https:\/\/riseup2wellness.com\/blog\/wp-content\/uploads\/2024\/12\/imageedit_5_6439761377-1024x682.jpg\" alt=\"Black woman celebrating wearing a blue and yellow singlet\" class=\"uag-image-492\" width=\"1316\" height=\"877\" title=\"imageedit_5_6439761377\" loading=\"lazy\" role=\"img\"><\/noscript><img decoding=\"async\" srcset=\"https:\/\/riseup2wellness.com\/blog\/wp-content\/uploads\/2024\/12\/imageedit_5_6439761377-1024x682.jpg.webp , https:\/\/riseup2wellness.com\/blog\/wp-content\/uploads\/2024\/12\/imageedit_5_6439761377.jpg.webp 780w, https:\/\/riseup2wellness.com\/blog\/wp-content\/uploads\/2024\/12\/imageedit_5_6439761377.jpg.webp 360w\" sizes=\"auto, (max-width: 480px) 150px\" src=\"https:\/\/riseup2wellness.com\/blog\/wp-content\/uploads\/2024\/12\/imageedit_5_6439761377-1024x682.jpg.webp\" alt=\"Black woman celebrating wearing a blue and yellow singlet\" class=\"uag-image-492 lazyload\" width=\"1316\" height=\"877\" title=\"imageedit_5_6439761377\" loading=\"lazy\" role=\"img\" id=\"mv-trellis-img-6\" data-trellis-processed=\"1\"><\/figure><\/div>\n\n\n\n<p>I started powerlifting in December 2022, and just under a year later, I competed in my first competition in November 2023. Since then, I&rsquo;ve competed again and proudly placed 1st in my age group of 55 and older.<\/p>\n\n\n\n<p>I won&rsquo;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&rsquo;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.<\/p>\n\n\n\n<p>It is a journey that I have enjoyed and is well worth taking.&nbsp; Many lifters, myself included, have proven that gaining strength and improving health is possible at any age.&nbsp;<\/p>\n\n\n\n<p>Powerlifting is about more than lifting heavy weights. It&rsquo;s about setting personal goals, being part of a supportive community, and discovering my body&rsquo;s potential.<\/p>\n\n\n\n<p>The camaraderie and encouragement I&rsquo;ve experienced in the powerlifting community have been invaluable, and they testify to the sense of connection that this sport can foster.&nbsp;<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Why_Strength_Train\"><\/span><strong>Why Strength Train?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>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 &rdquo; look younger&rdquo;, strength training is the only way that we can maintain a youthful and vibrant healthy body.<\/p>\n\n\n\n<p>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.<\/p>\n\n\n\n<p>We don&rsquo;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.<\/p>\n\n\n\n<p>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.<\/p>\n\n\n\n<p>So the sooner you start lifting heavy weights, the better; start today, start now.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Benefits_of_strength_training\"><\/span>Benefits of strength training<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><a target=\"_blank\" href=\"https:\/\/fitjust4u.com\/the-importance-of-strength-training-as-we-age-2\/\" rel=\"noreferrer noopener\">Studies have shown<\/a> 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, <a target=\"_blank\" href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/8126356\/\" rel=\"noreferrer noopener\">admission to long-term care facilities, and mortality.&nbsp;<\/a><\/p>\n\n\n\n<div class=\"wp-block-uagb-image uagb-block-7f78d6f5 wp-block-uagb-image--layout-default wp-block-uagb-image--effect-static wp-block-uagb-image--align-none\"><figure class=\"wp-block-uagb-image__figure\"><noscript><img decoding=\"async\" srcset=\"https:\/\/riseup2wellness.com\/blog\/wp-content\/uploads\/2024\/12\/imageedit_1_5165725319-683x1024.jpg ,https:\/\/riseup2wellness.com\/blog\/wp-content\/uploads\/2024\/12\/imageedit_1_5165725319.jpg 780w, https:\/\/riseup2wellness.com\/blog\/wp-content\/uploads\/2024\/12\/imageedit_1_5165725319.jpg 360w\" sizes=\"auto, (max-width: 480px) 150px\" src=\"https:\/\/riseup2wellness.com\/blog\/wp-content\/uploads\/2024\/12\/imageedit_1_5165725319-683x1024.jpg\" alt=\"Black woman performing a squat with red weight plate\" class=\"uag-image-493\" width=\"1316\" height=\"1974\" title=\"imageedit_1_5165725319\" loading=\"lazy\" role=\"img\"><\/noscript><img decoding=\"async\" srcset=\"https:\/\/riseup2wellness.com\/blog\/wp-content\/uploads\/2024\/12\/imageedit_1_5165725319-683x1024.jpg.webp , https:\/\/riseup2wellness.com\/blog\/wp-content\/uploads\/2024\/12\/imageedit_1_5165725319.jpg.webp 780w, https:\/\/riseup2wellness.com\/blog\/wp-content\/uploads\/2024\/12\/imageedit_1_5165725319.jpg.webp 360w\" sizes=\"auto, (max-width: 480px) 150px\" src=\"https:\/\/riseup2wellness.com\/blog\/wp-content\/uploads\/2024\/12\/imageedit_1_5165725319-683x1024.jpg.webp\" alt=\"Black woman performing a squat with red weight plate\" class=\"uag-image-493 lazyload\" width=\"1316\" height=\"1974\" title=\"imageedit_1_5165725319\" loading=\"lazy\" role=\"img\" id=\"mv-trellis-img-7\" data-trellis-processed=\"1\"><\/figure><\/div>\n\n\n\n<p><\/p>\n\n\n\n<p>When I first started powerlifting, I discovered it was much more than just lifting heavy weights. The benefits I&rsquo;ve experienced go beyond physical strength; they&rsquo;ve transformed my health and well-being in ways I hadn&rsquo;t imagined. Here are some of the key benefits I&rsquo;ve noticed since starting powerlifting after 50:<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">&nbsp;Improving Bone Density<\/h3>\n\n\n\n<p>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.<\/p>\n\n\n\n<p>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.<\/p>\n\n\n\n<p>If you have been diagnosed with Osteoporosis, Rheumatoid Arthritis, or Sarcopenia, consult your healthcare provider before beginning weight training.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Enhanced Muscle Mass<\/strong><\/h3>\n\n\n\n<p>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.<\/p>\n\n\n\n<p>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.<\/p>\n\n\n\n<p>Seeing how much stronger and more capable I have become through consistent training is empowering.<\/p>\n\n\n\n<p>Strength and Powerlifting Increases Self-esteem and Confidence<\/p>\n\n\n\n<p>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.<\/p>\n\n\n\n<p>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.<\/p>\n\n\n\n<p>Studies have shown that even women in their 70s <a target=\"_blank\" href=\"https:\/\/open.clemson.edu\/joe\/vol51\/iss4\/18\/\" rel=\"noreferrer noopener\">improved confidence<\/a> and self-esteem from strength training, while some, like myself, compete later in life. Training hard over 50 makes you feel good about yourself.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"> Boosting Metabolic Rate<\/h3>\n\n\n\n<p>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&rsquo;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.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"> <strong>Strength Training Reverses the Aging Process<\/strong><\/h3>\n\n\n\n<p>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.<\/p>\n\n\n\n<p>After I turned 40, I began to notice changes in my body. I&rsquo;ve learned that building muscle can help prevent skin from sagging, as it affects the dermis, which is a layer of skin.<\/p>\n\n\n\n<p>Additionally, increasing muscle mass can reduce the appearance of skin dimples and cellulite, making the skin firmer and contributing to a more youthful appearance.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"The_Challenges_of_Powerlifting_Over_50\"><\/span><strong>The Challenges of Powerlifting Over 50<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>While the benefits of powerlifting over 50 are substantial, it&rsquo;s essential to recognize that this journey isn&rsquo;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.&nbsp;<\/p>\n\n\n\n<p>It&rsquo;s crucial to listen to your body, focus on proper form, and work with a coach who understands the needs of older lifters.<\/p>\n\n\n\n<p>Another challenge I faced was the initial intimidation factor.&nbsp; 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&rsquo;s also about mental strength. Overcoming this initial hurdle has made the experience even more rewarding.&nbsp;&nbsp;<\/p>\n\n\n\n<p>Overcoming this initial hurdle has made the experience even more rewarding-&nbsp;<\/p>\n\n\n\n<p><a href=\"https:\/\/amyseden.com\/in-home-assisted-living-2\/\" target=\"_blank\" rel=\"noreferrer noopener\">&ldquo;Live your<\/a> life and forget your age.&rdquo; &ndash; Norman Vincent Peale.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Building_Habits_that_last-_Consistency_is_Key\"><\/span><strong>Building Habits that last- Consistency is Key<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<figure class=\"wp-block-image size-large\"><noscript><img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/riseup2wellness.com\/blog\/wp-content\/uploads\/2024\/12\/Deadlift_3-683x1024.jpg\" alt=\"Black woman performing a power lift wearing a blue and yellow singlet\" class=\"wp-image-496\" srcset=\"https:\/\/riseup2wellness.com\/blog\/wp-content\/uploads\/2024\/12\/Deadlift_3-683x1024.jpg 683w, https:\/\/riseup2wellness.com\/blog\/wp-content\/uploads\/2024\/12\/Deadlift_3-200x300.jpg 200w, https:\/\/riseup2wellness.com\/blog\/wp-content\/uploads\/2024\/12\/Deadlift_3-768x1152.jpg 768w, https:\/\/riseup2wellness.com\/blog\/wp-content\/uploads\/2024\/12\/Deadlift_3-1365x2048.jpg 1365w, https:\/\/riseup2wellness.com\/blog\/wp-content\/uploads\/2024\/12\/Deadlift_3-640x960.jpg 640w, https:\/\/riseup2wellness.com\/blog\/wp-content\/uploads\/2024\/12\/Deadlift_3-720x1080.jpg 720w, https:\/\/riseup2wellness.com\/blog\/wp-content\/uploads\/2024\/12\/Deadlift_3-800x1200.jpg 800w, https:\/\/riseup2wellness.com\/blog\/wp-content\/uploads\/2024\/12\/Deadlift_3-scaled.jpg 1707w\" sizes=\"auto, (max-width: 760px) calc(100vw - 96px), 720px\"><\/noscript><img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/riseup2wellness.com\/blog\/wp-content\/uploads\/2024\/12\/Deadlift_3-683x1024.jpg.webp\" alt=\"Black woman performing a power lift wearing a blue and yellow singlet\" class=\"wp-image-496 lazyload\" srcset=\"https:\/\/riseup2wellness.com\/blog\/wp-content\/uploads\/2024\/12\/Deadlift_3-683x1024.jpg.webp 683w, https:\/\/riseup2wellness.com\/blog\/wp-content\/uploads\/2024\/12\/Deadlift_3-200x300.jpg.webp 200w, https:\/\/riseup2wellness.com\/blog\/wp-content\/uploads\/2024\/12\/Deadlift_3-768x1152.jpg.webp 768w, https:\/\/riseup2wellness.com\/blog\/wp-content\/uploads\/2024\/12\/Deadlift_3-1365x2048.jpg.webp 1365w, https:\/\/riseup2wellness.com\/blog\/wp-content\/uploads\/2024\/12\/Deadlift_3-640x960.jpg.webp 640w, https:\/\/riseup2wellness.com\/blog\/wp-content\/uploads\/2024\/12\/Deadlift_3-720x1080.jpg.webp 720w, https:\/\/riseup2wellness.com\/blog\/wp-content\/uploads\/2024\/12\/Deadlift_3-800x1200.jpg.webp 800w, https:\/\/riseup2wellness.com\/blog\/wp-content\/uploads\/2024\/12\/Deadlift_3-scaled.jpg.webp 1707w\" sizes=\"auto, (max-width: 760px) calc(100vw - 96px), 720px\" data-pin-media=\"https:\/\/riseup2wellness.com\/blog\/wp-content\/uploads\/2024\/12\/Deadlift_3-scaled.jpg\" id=\"mv-trellis-img-8\" data-trellis-processed=\"1\"><\/figure>\n\n\n\n<p>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.<\/p>\n\n\n\n<p>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.<\/p>\n\n\n\n<p>But with the help of my coach, I quickly learned that this journey wasn&rsquo;t a sprint&mdash;it was a marathon in which consistency and patience outweighed grand gestures.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">The Foundation of Small Steps<\/h3>\n\n\n\n<p>It started with showing up and realizing that not every session was groundbreaking and that not every day felt like a victory.<\/p>\n\n\n\n<p>But I committed to doing <em>something<\/em> each day that aligned with my goals.<\/p>\n\n\n\n<p>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.<\/p>\n\n\n\n<p>Over time, these small actions compounded into habits that I didn&rsquo;t even have to think about&mdash;they became a part of my life.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Why Small Steps Matter<\/h3>\n\n\n\n<p>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.<\/p>\n\n\n\n<p>This mindset shift was transformative because it turned what once felt like a mountain to climb into manageable, bite-sized challenges.<\/p>\n\n\n\n<p>Instead of focusing on the intimidating end goal&mdash;like competing in my first powerlifting meet&mdash;I concentrated on the next tiny action that would move me closer to it.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Overcoming the Trap of All-or-Nothing Thinking<\/h3>\n\n\n\n<p>In the past, I often fell victim to the all-or-nothing mentality. I would have failed if I couldn&rsquo;t complete the &ldquo;perfect&rdquo; workout or stick to the &ldquo;perfect&rdquo; diet plan.<\/p>\n\n\n\n<p>But powerlifting taught me that perfection isn&rsquo;t the goal&mdash;progress is. Missing a day or having a less-than-stellar training session didn&rsquo;t derail me because I learned to look at my journey as a series of small wins, not a single, defining moment.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Keys To Building Habits That Stick<\/h3>\n\n\n\n<p>The key to turning those small steps into lasting habits was consistency. Repetition turned actions into rituals. Here&rsquo;s what worked for me:<\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li><strong>Start Simple:<\/strong> I began with one new habit at a time, like committing to three weekly gym sessions, and gradually added more.<\/li>\n\n\n\n<li><strong>Focus on the Process, Not the Outcome:<\/strong> Instead of obsessing over how much weight I could lift, I celebrated showing up and doing the work.<\/li>\n\n\n\n<li><strong>Track Progress:<\/strong> Keeping a journal of my workouts and meals helped me see how far I&rsquo;d come and motivated me to keep going.<\/li>\n\n\n\n<li><strong>Celebrate Small Wins:<\/strong> I acknowledged every step forward, whether hitting a new personal record or simply making it to the gym on a tough day.<\/li>\n<\/ol>\n\n\n\n<h3 class=\"wp-block-heading\">The Payoff of Persistence<\/h3>\n\n\n\n<p>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.<\/p>\n\n\n\n<p>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.<\/p>\n\n\n\n<p>Small steps may seem insignificant at the moment, but they are the building blocks of change.<\/p>\n\n\n\n<p>If there&rsquo;s one thing powerlifting has taught me, it&rsquo;s that greatness is never achieved in leaps&mdash;it&rsquo;s earned in the quiet consistency of each small, steady step.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Final Thoughts: Work with a Pro; Don&rsquo;t Be Afraid to Say &lsquo;No&rsquo;<\/h2>\n\n\n\n<figure class=\"wp-block-image size-large\"><noscript><img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/riseup2wellness.com\/blog\/wp-content\/uploads\/2024\/09\/Kneeling-Holding-weights-looking-into-the-camera-683x1024.jpg\" alt=\"\" class=\"wp-image-482\"><\/noscript><img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/riseup2wellness.com\/blog\/wp-content\/uploads\/2024\/09\/Kneeling-Holding-weights-looking-into-the-camera-683x1024.jpg.webp\" alt=\"\" class=\"wp-image-482 lazyload\" data-pin-media=\"https:\/\/riseup2wellness.com\/blog\/wp-content\/uploads\/2024\/09\/Kneeling-Holding-weights-looking-into-the-camera-scaled-e1727155044548.jpg\" id=\"mv-trellis-img-9\" data-trellis-processed=\"1\"><\/figure>\n\n\n\n<p>If there&rsquo;s one lesson I&rsquo;ve learned through my journey into powerlifting&mdash;and life in general&mdash;it&rsquo;s this: you don&rsquo;t have to do it all alone. As someone who loves to figure things out for myself, asking for help didn&rsquo;t come naturally. But working with professionals who knew more than I did about strength training, nutrition, and recovery completely changed the game.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Why Work with a Pro?<\/h3>\n\n\n\n<p>For starters, they&rsquo;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.<\/p>\n\n\n\n<p>For example, my coach helped me perfect my squat form, which improved my performance and prevented injuries.<\/p>\n\n\n\n<p>Beyond that, having someone to guide and support you is a game-changer for accountability. On days when I didn&rsquo;t feel like lifting or questioned whether I was making progress, my coach reminded me of how far I&rsquo;d come and kept me focused on my goals.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\">Finding the Right Fit<\/h4>\n\n\n\n<p>Not all professionals are created equal, so finding someone who aligns with your values and goals is key. For me, it wasn&rsquo;t just about finding a coach who could make me stronger&mdash;it was about finding someone who understood the unique challenges of starting a fitness journey in your 50s as a woman.<\/p>\n\n\n\n<p>I needed someone who respected my pace, celebrated my progress, and encouraged me to embrace this new chapter confidently.<\/p>\n\n\n\n<p>If you&rsquo;re considering working with a pro, here are a few things to keep in mind:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Do Your Research:<\/strong> Look for credentials, reviews, and client success stories.<\/li>\n\n\n\n<li><strong>Ask Questions:<\/strong> Be bold and ask about their approach, experience, and how they&rsquo;ll tailor their guidance to your needs.<\/li>\n\n\n\n<li><strong>Trust Your Gut:<\/strong> If it doesn&rsquo;t feel like the right fit, moving on is okay, and finding someone who clicks with you is okay.<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\">Learning to Say &lsquo;No&rsquo;<\/h4>\n\n\n\n<p>Equally important is learning when to say no. This might mean saying no to a coach who doesn&rsquo;t respect your boundaries or pushes you in a way that doesn&rsquo;t feel safe.<\/p>\n\n\n\n<p>It might also mean avoiding activities, people, or commitments that don&rsquo;t align with your goals.<\/p>\n\n\n\n<p>For example, when I started prioritizing powerlifting, I had to say no to late nights that left me too tired to train.<\/p>\n\n\n\n<p>I had to say no to diet trends that promised quick fixes but weren&rsquo;t sustainable.<\/p>\n\n\n\n<p>And, yes, sometimes, I had to say no to myself&mdash;to the voice in my head that said I wasn&rsquo;t strong enough or didn&rsquo;t belong in this world of competitive lifting.<\/p>\n\n\n\n<p>So, if you&rsquo;re on the fence about taking the plunge&mdash;hiring a coach, joining a gym, or just asking for help&mdash;let this be your sign to go for it. And if it doesn&rsquo;t feel right, remember you always have the power to say no and choose a different path.<\/p>\n\n\n\n<p>Because at the end of the day, this journey is <em>yours<\/em>. And every decision you make&mdash;big or small&mdash;should bring you closer to the strongest, happiest, most authentic version of yourself.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"FAQ\"><\/span>FAQ<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<figure class=\"wp-block-image size-large\"><noscript><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"1024\" src=\"https:\/\/riseup2wellness.com\/blog\/wp-content\/uploads\/2024\/12\/FAQ_1-1024x1024.jpg\" alt=\"Cartoon figure with a yellow lightbulb in left hand and right hand on top of a question icon\" class=\"wp-image-497\" srcset=\"https:\/\/riseup2wellness.com\/blog\/wp-content\/uploads\/2024\/12\/FAQ_1-1024x1024.jpg 1024w, https:\/\/riseup2wellness.com\/blog\/wp-content\/uploads\/2024\/12\/FAQ_1-300x300.jpg 300w, https:\/\/riseup2wellness.com\/blog\/wp-content\/uploads\/2024\/12\/FAQ_1-150x150.jpg 150w, https:\/\/riseup2wellness.com\/blog\/wp-content\/uploads\/2024\/12\/FAQ_1-768x768.jpg 768w, https:\/\/riseup2wellness.com\/blog\/wp-content\/uploads\/2024\/12\/FAQ_1-728x728.jpg 728w, https:\/\/riseup2wellness.com\/blog\/wp-content\/uploads\/2024\/12\/FAQ_1-960x960.jpg 960w, https:\/\/riseup2wellness.com\/blog\/wp-content\/uploads\/2024\/12\/FAQ_1-1080x1080.jpg 1080w, https:\/\/riseup2wellness.com\/blog\/wp-content\/uploads\/2024\/12\/FAQ_1-1200x1200.jpg 1200w, https:\/\/riseup2wellness.com\/blog\/wp-content\/uploads\/2024\/12\/FAQ_1-24x24.jpg 24w, https:\/\/riseup2wellness.com\/blog\/wp-content\/uploads\/2024\/12\/FAQ_1-48x48.jpg 48w, https:\/\/riseup2wellness.com\/blog\/wp-content\/uploads\/2024\/12\/FAQ_1-96x96.jpg 96w, https:\/\/riseup2wellness.com\/blog\/wp-content\/uploads\/2024\/12\/FAQ_1.jpg 1316w\" sizes=\"auto, (max-width: 760px) calc(100vw - 96px), 720px\"><\/noscript><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"1024\" src=\"https:\/\/riseup2wellness.com\/blog\/wp-content\/uploads\/2024\/12\/FAQ_1-1024x1024.jpg.webp\" alt=\"Cartoon figure with a yellow lightbulb in left hand and right hand on top of a question icon\" class=\"wp-image-497 lazyload\" srcset=\"https:\/\/riseup2wellness.com\/blog\/wp-content\/uploads\/2024\/12\/FAQ_1-1024x1024.jpg.webp 1024w, https:\/\/riseup2wellness.com\/blog\/wp-content\/uploads\/2024\/12\/FAQ_1-300x300.jpg.webp 300w, https:\/\/riseup2wellness.com\/blog\/wp-content\/uploads\/2024\/12\/FAQ_1-150x150.jpg.webp 150w, https:\/\/riseup2wellness.com\/blog\/wp-content\/uploads\/2024\/12\/FAQ_1-768x768.jpg.webp 768w, https:\/\/riseup2wellness.com\/blog\/wp-content\/uploads\/2024\/12\/FAQ_1-728x728.jpg.webp 728w, https:\/\/riseup2wellness.com\/blog\/wp-content\/uploads\/2024\/12\/FAQ_1-960x960.jpg.webp 960w, https:\/\/riseup2wellness.com\/blog\/wp-content\/uploads\/2024\/12\/FAQ_1-1080x1080.jpg.webp 1080w, https:\/\/riseup2wellness.com\/blog\/wp-content\/uploads\/2024\/12\/FAQ_1-1200x1200.jpg.webp 1200w, https:\/\/riseup2wellness.com\/blog\/wp-content\/uploads\/2024\/12\/FAQ_1-24x24.jpg.webp 24w, https:\/\/riseup2wellness.com\/blog\/wp-content\/uploads\/2024\/12\/FAQ_1-48x48.jpg.webp 48w, https:\/\/riseup2wellness.com\/blog\/wp-content\/uploads\/2024\/12\/FAQ_1-96x96.jpg.webp 96w, https:\/\/riseup2wellness.com\/blog\/wp-content\/uploads\/2024\/12\/FAQ_1.jpg.webp 1316w\" sizes=\"auto, (max-width: 760px) calc(100vw - 96px), 720px\" data-pin-media=\"https:\/\/riseup2wellness.com\/blog\/wp-content\/uploads\/2024\/12\/FAQ_1.jpg\" id=\"mv-trellis-img-10\" data-trellis-processed=\"1\"><\/figure>\n\n\n<div class=\"wp-block-uagb-faq uagb-faq__outer-wrap uagb-block-ecc32255 uagb-faq-icon-row uagb-faq-layout-accordion uagb-faq-expand-first-true uagb-faq-inactive-other-true uagb-faq__wrap uagb-buttons-layout-wrap uagb-faq-equal-height     \" data-faqtoggle=\"true\" role=\"tablist\"><div class=\"wp-block-uagb-faq-child uagb-faq-child__outer-wrap uagb-faq-item uagb-block-d8271326 \" role=\"tab\" tabindex=\"0\"><div class=\"uagb-faq-questions-button uagb-faq-questions\">\t\t\t<span class=\"uagb-icon uagb-faq-icon-wrap\">\n\t\t\t\t\t\t\t\t<svg xmlns=\"https:\/\/www.w3.org\/2000\/svg\" viewbox=\"0 0 448 512\"><path d=\"M432 256c0 17.69-14.33 32.01-32 32.01H256v144c0 17.69-14.33 31.99-32 31.99s-32-14.3-32-31.99v-144H48c-17.67 0-32-14.32-32-32.01s14.33-31.99 32-31.99H192v-144c0-17.69 14.33-32.01 32-32.01s32 14.32 32 32.01v144h144C417.7 224 432 238.3 432 256z\"><\/path><\/svg>\n\t\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t<span class=\"uagb-icon-active uagb-faq-icon-wrap\">\n\t\t\t\t\t\t\t\t<svg xmlns=\"https:\/\/www.w3.org\/2000\/svg\" viewbox=\"0 0 448 512\"><path d=\"M400 288h-352c-17.69 0-32-14.32-32-32.01s14.31-31.99 32-31.99h352c17.69 0 32 14.3 32 31.99S417.7 288 400 288z\"><\/path><\/svg>\n\t\t\t\t\t\t\t<\/span>\n\t\t\t<span class=\"uagb-question\">How Has Powerlifting Helped with Your Confidence Outside the Gym?<\/span><\/div><div class=\"uagb-faq-content\"><p>Powerlifting has profoundly transformed my physical strength, mindset, and confidence. The lessons learned under the barbell have influenced every area of my life, helping me tackle challenges with resilience. Here&rsquo;s how:<br><strong>Redefining Limits<\/strong>: Lifting heavy has shown me that I can achieve more than I thought possible, encouraging me to embrace challenges beyond my comfort zone.<br><strong>Celebrating Progress Over Perfection<\/strong>: I&rsquo;ve learned to prioritize progress instead of perfection, treating growth as a series of small, consistent steps.<br><strong>Building Resilience<\/strong>: Failing a lift empowers me to improve, helping me view setbacks as learning opportunities.<br><strong>Confidence in My Body<\/strong>: I&rsquo;ve shifted my focus from appearance to performance, valuing my body for its capabilities rather than its looks.<br><strong>Empowering Others<\/strong>: My newfound confidence inspires others to pursue their goals, proving that uplifting others is as rewarding as lifting weights.<br>Powerlifting is not just a physical activity; it&rsquo;s a tool for building inner strength and self-belief, positively impacting my life and relationships.<\/p><\/div><\/div><div class=\"wp-block-uagb-faq-child uagb-faq-child__outer-wrap uagb-faq-item uagb-block-c3967853 \" role=\"tab\" tabindex=\"0\"><div class=\"uagb-faq-questions-button uagb-faq-questions\">\t\t\t<span class=\"uagb-icon uagb-faq-icon-wrap\">\n\t\t\t\t\t\t\t\t<svg xmlns=\"https:\/\/www.w3.org\/2000\/svg\" viewbox=\"0 0 448 512\"><path d=\"M432 256c0 17.69-14.33 32.01-32 32.01H256v144c0 17.69-14.33 31.99-32 31.99s-32-14.3-32-31.99v-144H48c-17.67 0-32-14.32-32-32.01s14.33-31.99 32-31.99H192v-144c0-17.69 14.33-32.01 32-32.01s32 14.32 32 32.01v144h144C417.7 224 432 238.3 432 256z\"><\/path><\/svg>\n\t\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t<span class=\"uagb-icon-active uagb-faq-icon-wrap\">\n\t\t\t\t\t\t\t\t<svg xmlns=\"https:\/\/www.w3.org\/2000\/svg\" viewbox=\"0 0 448 512\"><path d=\"M400 288h-352c-17.69 0-32-14.32-32-32.01s14.31-31.99 32-31.99h352c17.69 0 32 14.3 32 31.99S417.7 288 400 288z\"><\/path><\/svg>\n\t\t\t\t\t\t\t<\/span>\n\t\t\t<span class=\"uagb-question\">How Do You Stay Motivated on Tough Days?<\/span><\/div><div class=\"uagb-faq-content\"><p>We all have tough days when motivation is hard to find, especially in powerlifting. I&rsquo;ve learned that what truly drives me is a strong mindset and solid habits, along with a reminder of my &ldquo;why.&rdquo; Here&rsquo;s how I tackle those challenging days:<br><strong>Discipline Over Motivation<\/strong><br>Instead of relying solely on motivation, I focus on discipline. Even on tough days, just showing up for a lighter session helps me stay consistent and work toward my goals.<br><strong>Reconnect with My Purpose<\/strong><br>When I feel like giving up, I remind myself of my reasons for powerlifting&mdash;empowerment, strength, and confidence as a woman over 50. This rekindles my passion.<br><strong>Celebrate Small Wins<\/strong><br>I acknowledge every achievement, whether it&rsquo;s improving my form or completing a session. Celebrating these victories keeps my spirits high.<br><strong>Use Visualization<\/strong><br>I visualize the joy of hitting new personal records, which helps me push through tough moments and makes the eventual victories more rewarding.<br><strong>Lean on Community<\/strong><br>Support from my coach, gym friends, and online communities keeps me inspired and accountable. Surrounding myself with motivating individuals fuels my passion for powerlifting.<\/p><\/div><\/div><div class=\"wp-block-uagb-faq-child uagb-faq-child__outer-wrap uagb-faq-item uagb-block-c096c42e \" role=\"tab\" tabindex=\"0\"><div class=\"uagb-faq-questions-button uagb-faq-questions\">\t\t\t<span class=\"uagb-icon uagb-faq-icon-wrap\">\n\t\t\t\t\t\t\t\t<svg xmlns=\"https:\/\/www.w3.org\/2000\/svg\" viewbox=\"0 0 448 512\"><path d=\"M432 256c0 17.69-14.33 32.01-32 32.01H256v144c0 17.69-14.33 31.99-32 31.99s-32-14.3-32-31.99v-144H48c-17.67 0-32-14.32-32-32.01s14.33-31.99 32-31.99H192v-144c0-17.69 14.33-32.01 32-32.01s32 14.32 32 32.01v144h144C417.7 224 432 238.3 432 256z\"><\/path><\/svg>\n\t\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t<span class=\"uagb-icon-active uagb-faq-icon-wrap\">\n\t\t\t\t\t\t\t\t<svg xmlns=\"https:\/\/www.w3.org\/2000\/svg\" viewbox=\"0 0 448 512\"><path d=\"M400 288h-352c-17.69 0-32-14.32-32-32.01s14.31-31.99 32-31.99h352c17.69 0 32 14.3 32 31.99S417.7 288 400 288z\"><\/path><\/svg>\n\t\t\t\t\t\t\t<\/span>\n\t\t\t<span class=\"uagb-question\">What If I Have Joint Pain or Other Age-Related Limitations?<\/span><\/div><div class=\"uagb-faq-content\"><p>You don&rsquo;t have to let joint pain or age-related challenges stop you from enjoying powerlifting! Strength training can enhance joint health and improve mobility when approached thoughtfully. Here&rsquo;s a condensed guide to powerlifting safely:<br><strong>Consult a Healthcare Professional<\/strong><br>Talk to your doctor or physical therapist about any joint pain. They can suggest modifications and exercises to avoid.<br><strong>Work with a Knowledgeable Coach<\/strong><br>An experienced coach can create a customized program focusing on proper form and tailored alternatives.<br><strong>Focus on Mobility and Flexibility<\/strong><br>Incorporate warm-ups, stretching, and foam rolling to improve your range of motion and prevent stiffness.<br><strong>Start Light and Progress Gradually<\/strong><br>Begin with lighter weights or bodyweight exercises to allow your joints to adjust before increasing intensity.<br><strong>Use Joint-Friendly Variations<\/strong><br>Consider alternatives that are easier on your joints, like trap bar deadlifts or box squats.<br><strong>Prioritize Recovery<\/strong><br>Give your body time to recover between sessions with proper sleep, hydration, and nutrition.<br><strong>Listen to Your Body<\/strong><br>If you feel pain, stop and reassess. Modify your form rather than pushing through discomfort.<br><strong>Supplement with Low-Impact Activities<\/strong><br>Incorporate activities like swimming or yoga to support strength while being gentle on your joints.<br>By following these guidelines, you can thrive in powerlifting and enhance your well-being. Embrace the challenge!<\/p><\/div><\/div><\/div>\n\n\n<p><\/p>\n","protected":false},"excerpt":{"rendered":"<p>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 &hellip;<\/p>\n","protected":false},"author":2,"featured_media":500,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_uag_custom_page_level_css":"","disable-in-feed":false,"article-schema-type":"","disable-critical-css":false,"footnotes":""},"categories":[5,9,10],"tags":[],"class_list":["post-484","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-body-transformation","category-health","category-wellness"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v25.5 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Fierce Over 50: My Powerlifting Journey - Rise Up 2 Wellness<\/title>\n<meta name=\"description\" content=\"Discover how powerlifting can transform your life after 50, building strength and confidence. Get inspired by my 50+ powerlifting journey and start yours today\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/riseup2wellness.com\/blog\/my-powerlifting-journey-of-strength-and-confidence\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Fierce Over 50: My Powerlifting Journey - Rise Up 2 Wellness\" \/>\n<meta property=\"og:description\" content=\"Discover how powerlifting can transform your life after 50, building strength and confidence. 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