This short video highlights my thoughts in relation to the sometimes grueling powerlifting training programme.
20×20 (20×20.ie) is asking all sections of Irish society to show their stripes and pledge one small action to increase the visibility of women’s sport
Here is my contribution. I’m hoping to see more women lifting weights. The benefits for women are for example:
- Lose body fat. Weight training builds muscle, as lean muscle increases so does metabolism.
- Gain strength without bulking.
- Decrease risk of osteoporosis.
- Reduce risk of injury.
- Improve posture and reduce back pain.
- Enhance mood and reduce stress.
See you at the squat rack! 🙂
Yesterday I took a rest from my powerlifting training and went for a morning walk in Malahide, a small town in North County Dublin, Ireland. Within one hour of walking I was able to visit the Malahide Marina, Malahide Castle and the Malahide Village. I also noticed the many people being active, either jogging, running, walking or cycling. There was a park run on, organised by parkrun.ie and sponsored among others by Healthy Ireland. About a hundred people participated, young and old. Great to see so many people of all ages being active, and all that at 9.30 in the morning!
Meanwhile my son Christian was playing golf in Malahide Golfclub. To his surprise he noticed number of non-golfers – a family of foxes, as shown in his video!
Gestern nahm ich eine Auszeit von meinem Powerlifting-Training und machte stattdessen einen Morgenspaziergang in Malahide, einer kleinen Stadt in North County Dublin, Irland. Innerhalb einer Stunde konnte ich den Malahide Yachthafen, das Malahide Schloss und das Malahide Village besuchen. Ich bemerkte auch, dass viele Leute aktiv waren, entweder Joggen, Laufen oder Radfahren. Es gab einen Park Run, der von parkrun.ie organisiert und unter anderem von Healthy Ireland gesponsert wurde. Ungefähr hundert Leute nahmen teil, jung und alt. Toll, so viele Menschen jeden Alters aktiv zu sehen, und das alles um 9.30 Uhr morgens!
Inzwischen spielte mein Sohn Christian Golf im Malahide Golfclub. Zu seiner Überraschung bemerkte er einige Nicht-Golfer, eine Familie von Füchsen, wie sein Video zeigt!
Yesterday I came home from the European Powerlifting Championship in King’s Lynn, UK. It was a fabulous weekend! I broke two European records, in squat with 105.5 kg and in deadlift with 137.5 kg. Including 47.5 kg with bench press I achieved three personal best lifts. So all the months of training and looking after my nutrition, paid off! Even over 50 women can still get stronger!
Gestern bin ich von der europäischen Powerlifting-Meisterschaft in King’s Lynn, UK, zurückgekehrt. Es war ein fabelhaftes Wochenende! Ich brach zwei europäische Rekorde, mit 105,5 kg in der Kniebeuge/Squat und mit 137,5 kg im Kreuzheben/Deadlift. Einschließlich 47,5 kg mit Bankdrücken/Bench Press erreichte ich drei persönliche Rekorde. So zahlten sich das monatelange Training und gute Ernährung aus! Selbst über 50 Frauen können stärker werden!
Yesterday a colleague asked me how I got into powerlifting – at my age. This is a question I was asked many times before, so I thought I write a blog about it, to describe the beginning of the journey, the painful lessons, the successes, the benefits and what powerlifting does for me.
The Beginning of the Journey
I started lifting heavy weights in summer 2015 at the tender age of 54. As I had a month of work I thought it would be nice to get really fit and in shape, see what I achieve with exercise and good nutrition.
I had been a member of a lovely hotel health and fitness club for 20 years. However, none of the fitness routines such as treadmill, stepper and bike aerobics had improved my body, perhaps just kept me in reasonable shape.
I asked one of the fitness staff in the gym to tell me what else I could do “to get rid of the wobbly bits”. I was lucky as the guy I asked was also a strength coach in another gym. He advised me that I should start lifting weights.
I told him that I did not want to get bulky, look like a bodybuilder, but he said that there is “not a chance” as I would not have enough testosterone in my body to build big muscles.
So I thought I’ll give it a try. After a few weeks I saw results, my clothes felt more comfortable, I felt more energetic and lifting heavier and heavier weights made me feel very good. I slowly changed my nutrition, mainly more protein, less sugar, more vegetables. I learned about the importance of sleep, as the whole strength building process happens while sleeping (I’m sure there is a scientific rationale).
Soon I noticed in the gym that I lifted heavier weights than the young guys working out beside me. I looked up the weights I lifted on the web and the world records in my weight/age category were not miles away, in fact, I had already beaten the standing world record in deadlift many times in the gym!
So, thinking that I may have a talent for weightlifting I went to get a few lessons in powerlifting. Powerlifting is a form of competitive weightlifting in which contestants attempt three types of lift in a set sequence, squat, bench press and deadlift, which is called “Full Power”. Competitions are also held that include just one of these lifts which are called “Single lifts”, or a competition of two lifts.
In August 2015 I joined the Irish Drug Free Powerlifting Federation and in September I took part in my first competition in Ballina, Co Mayo, a “push – pull” competition, meaning bench press and deadlift.
What a (painful) learning opportunity! Similar to boxing, powerlifters compete in weight category and I thought, and still think, the weigh-in in the early morning is the worst part of the competition. Then I made so many mistakes, wrong shows, wrong belt, wrong technique, nerves….
I was disqualified after not being able to get one successful bench press. I wanted to drive home and cry! What had I been thinking! However after many encouraging words from another female powerlifter, I partook in the deadlift part of the competition, even though none of the lifts would be counted. I achieved three successful lifts, got a lot of applause and again I got a lot of encouraging words. Even though I left Ballina empty-handed, I decided to try again in another competition.
Successes and further goals
By now I took part in four world championships, in Wales, Italy, Belgium and Boston, USA. I broke and set some World and European records. I met other powerlifters from many countries, also passionate about powerlifting. My next goal is to partake in the European full power championship in the UK in May and beat my personal records in all three categories.
Benefits of lifting heavy
So far, I am enjoying the sport. Other powerlifters have described the relaxation aspect of this sport and the reduction of anger, the emotional wellbeing. I agree with them. No matter how much is going on in my life, I can put it out of my head for a few hours every week, without taking drugs. When I am preparing for a big lift there is this intense concentration with one single purpose – to get that weight of the ground. This is a quiet and meditative moment, I notice nothing else but the bar.
What does it do for me?
I think that my competitive sport enables me to manage the other aspects of my life – my hectic personal life, my managerial role in Trinity College as well as my scholarly work. Thanks to my sport I can completely switch off for a few hours a week.
I am now in better shape than ever. I am stronger, feel calmer, the best is really that the training, the discipline and determination gives me the ability to face better everything that life might throw at me!