How I Became a World Powerlifting Champion at 45 – Episode 1: My First Steps from Track to Platform

Episode 1: My First Steps from Track to Platform

The story begins with my early years in athletics, transitioning from sprinting to powerlifting, and discovering a new drive and purpose in the gym. These early days set the stage for everything that follows.

My sprinting days taught me discipline and focus, invaluable skills that carried over into powerlifting

Introduction: A Champion at 45

Winning a World Powerlifting Championship at 45 wasn’t something I’d planned for when I first got into the sport nearly a decade ago. What began as a way to keep fit after my athletics days, evolved into an almost all-consuming passion that’s taken me further than I ever expected. The journey has been filled with highs, lows, injuries, and comebacks, each shaping me not only as a lifter but as a person. And while I’ve celebrated some personal victories along the way, this World Championship stands out as a testament to the years of work, resilience, and support I’ve had from my crew at Castle FY Powerlifting Club.

Paul representing Castle FY on the platform after successfully competing at the 2024 World Powerlifting Championships, with one of our bright purple t-shirts!

 
In sharing this story, I hope it resonates with other lifters, particularly those in the Masters category, who might be on their own path to discovering the joy and satisfaction that come with the sport. Here’s a look back at how it all began and what it took to reach this point.

 

The Beginning: From Sprinter to Powerlifter

Sport has always been central to my life. I competed in track and field from a young age, focusing mainly on the 100m sprint. My junior years were filled with highlights, including multiple State medals and even a National title at age 12. But as I moved out of the junior ranks and into the opens, I realised I wasn’t quite at the level needed to go much further, and target things like the Olympics. Even so, I loved the process—the discipline, the training, and the camaraderie that came with it.

One of Paul's proudest childhood moments, being the fastest 12 year old in the country, whilst also being one of the shortest!

As the years went on, injuries, work commitments, and the general demands of life began to pile up. My lower back became a persistent issue—although, funnily enough, it’s never felt better than it does now. Over time, I found that I enjoyed training far more than competing, and eventually, I stepped away from sprinting for good.

After dabbling in track sprint cycling (which wasn’t really my thing), I was drawn to cricket, thanks to my uncle and cousin. I joined our local club and quickly became immersed in the community. In my second year, I took on the role of Club Registrar, which has kept me deeply involved for over a decade.

It was through cricket connections that I found myself at a particular local gym, just looking to stay fit. I’d still maintained a solid gym routine, doing workouts that carried over from my sprinting days. One evening, while working out, I noticed a group of lifters doing heavy squats, with others doing bench and deadlifts nearby. The movements weren’t completely foreign—bench presses and squats had been part of my sprint training routine, though with slightly different techniques. We had focused more on Olympic-style lifts, but squatting was still a key element. Deadlifts, however, were a different story—they were entirely new to me. That said, I later found that the mechanics of the deadlift felt similar to the early pull phases of the clean and jerk or snatch, both of which I’d done extensively.

Curious, I approached the group’s coach not long after and asked if I could join their sessions. He welcomed me without hesitation—and from that moment, my journey into powerlifting began.

 

Coach Chris leading a group powerlifting coaching session on squat technique

In hindsight, what’s funny is that powerlifting had always been right under my nose. The same gym where we trained for track and field had been home to several powerlifters, many of whom I later reconnected with on this new path. Some of those familiar faces would go on to become key figures in my new sporting life, helping me find my footing as I embraced this unexpected but exciting shift.

And the truth is, when I stumbled across powerlifting, I didn’t even know it was a sport. But once I got a taste, I was hooked—and there was no turning back.

 

Adapting Athletic Skills to Powerlifting’s Unique Demands

Coming into powerlifting from an athletic background brought both advantages and challenges. My experience in sprinting gave me an edge in terms of discipline, mental focus, and the ability to tap into short bursts of energy—skills that naturally translated into lifting. Since each competition lift is completed in a matter of seconds, it felt familiar to access that “quick hit” energy.

Discipline and focus: Paul preparing for his third squat at the World Powerlifting Championships.

Interestingly, though, my explosiveness was initially a bit of a hindrance. Powerlifting still relies on the same energy pathways as sprinting—those short, powerful bursts. But, unlike sprinting’s speed-driven explosiveness, powerlifting requires a steady, controlled exertion in each lift. It’s a subtle but important shift in focus, blending power with precision. This balance between explosiveness and sprint endurance gave me a foundation, but it also meant learning to apply my strength in a more controlled and deliberate way.

Technically, however, the lifts were more demanding than I’d expected. Although squats, bench presses, and deadlifts were somewhat familiar, the specifics required for competition brought a new level of precision. For instance, in bench pressing, keeping my feet flat on the floor and pausing at the chest were completely different from what I was used to. Squats, too, required a change in approach; achieving the correct depth, with thighs parallel, meant retraining my technique. The deadlift, while similar to the initial pull phase of Olympic lifts, required a different starting stance and setup.

Even today, if things aren’t going right, I sometimes slip back into old habits. It’s a reminder that each sport brings its own unique demands, and adapting to them is as much a mental shift as a physical one.

 

A New Purpose in the Gym

When I first joined that powerlifting group, I remember feeling an immediate sense of belonging again—a bond with others who were there to challenge themselves, to become stronger. It reminded me of the discipline and focus I’d found in sprinting, but powerlifting was subtly different. Training together for an individual sport like powerlifting isn’t the same as training for a team sport like cricket. In powerlifting, I was accountable only to myself, and every improvement was a direct result of my own efforts.

Early on, I had this small but striking realisation: I wasn’t lifting weights to improve something else; I was lifting weights to get better at lifting weights. In sprinting, weight training had been a tool—a means to an end, where the end goal was speed. Now, lifting was the goal itself, and that shift in focus ignited something new in me.

 

The Competitive Spark Reignited

When I first stumbled across powerlifting, I genuinely didn’t realise it was a legitimate sport. To me, the only true strength-based competitions were Olympic lifting and maybe Strongman. Finding out that there was a sport dedicated to pure strength, and one where I could apply the lower body development and inherent strength, I’d built over 20 years, felt like a revelation.

 

Every lift begins with preparation - demonstrated here by Paul, tightening his belt during his first Novice comp

It didn’t take long for the competitive flame to return. Just a few months after joining the group, I entered my first Novice Comp—and that fire was blazing. Two months later, I entered another, and within five months, I was competing in my first officially sanctioned Powerlifting Australia competition. That thrill of competing, of setting and then reaching my own goals, sparked a drive that’s never looked close to fading.

 Paul's second Novice Comp, and the transition to strength sports was well under way!

Unlike sprinting, where it’s over in a flash, powerlifting has allowed me to savour each moment, both in training and in competition. The rise and fall, the ebb and flow, the nuance and the shrewdness of a comp day, and how they combine with the emotion and fatigue, play out in a way that sticks with you, and is unlike almost any other sport. That’s one of the things that keeps you coming back for more … just like golf!

As I embraced powerlifting, it wasn’t long before I found a mentor who’d not only shape my training but my outlook on the sport. In Episode 2 we dive into the foundational relationships and guidance that helped mould my journey, exploring the power of mentorship and community in shaping success.