How I Became a World Powerlifting Champion at 45 – Episode 2: Building Foundations and Mentorship

Episode 2: Building Foundations and Mentorship

In Episode 1, I shared how my transition from sprinting to powerlifting began, and the challenges I faced in taking those first steps. Now, I delve into the mentors and supportive network that built the foundation for my success.

From finding a community at the gym to meeting my first coach, Episode 2 covers the powerful influence of mentorship and camaraderie that became the backbone of my powerlifting journey.

 

A Coach and Community That Shaped My Journey

My first powerlifting coach, Chris, was instrumental in shaping my development. He was someone I admired—not just for what he had achieved but for how he helped our group grow. With my background in weight training and formal education in Sports Science, he was able to communicate with me on a deeper level. At the same time, he knew how to tailor his guidance for those with less experience, switching effortlessly between different needs and experience levels. That’s a quality I’ve tried to bring into my own coaching, meeting people “where they are” to help them progress in their own way.

Coach Chris providing valuable insights during a competition, laying the foundation for success on the platform.

In those early days, I also found myself in a sort of mentoring role within the group. Some members looked to me for guidance and support, and I embraced it. Being part of such a supportive crew was a real boost, and it inspired me to build that same environment at Castle FY when it was formed. We had our main training nights, but even outside those sessions, there was always someone to train with—a flexibility I wanted to replicate for people with different schedules. Powerlifting might be an individual pursuit, but it thrives in a supportive community.

 

Building bonds beyond the platform - Paul with coach Chris at the 2016 Perth Fitness Expo.

Finding a Mentor and Role Model

One of the most pivotal influences on my journey has been Alan, a key figure in the WA powerlifting community. Alan is someone who guided me not only in lifting but also in understanding how I could contribute behind the scenes. A humble man, Alan has been a stalwart for powerlifting in WA, keeping the community alive and welcoming newcomers like me

Alan's encouragement extended far beyond the referee's chair, inspiring lifters to reach new heights.

During a period of injury that kept me from competing, Alan encouraged me to stay involved through refereeing—a way to still be part of the sport without adding physical pressure. His humility and dedication have undoubtedly rubbed off on me, influencing not just how I lift but how I approach the powerlifting community at large.

This photo captures a special moment with our tight-knot group, including Rewi (far right). His energy and camaraderie shaped us in ways we'll always cherish.

That training group was more than just a collection of lifters; it was a community of mutual support, encouragement, and share triumphs. Among us was Rewi, a quiet yet powerful presence who left an indelible mark on each of us. Rewi's untimely passing was a devastating loss, one that brought into sharp focus the importance of connection, both on and off the platform. He reminded us, even in his absence, of the unspoken bonds that tie lifters together. His memory continues to inspire our group to look out for one another - not just in training, but in life.

 

Transitioning from General Fitness to Structured Powerlifting Training

One of the biggest challenges in moving from general fitness to powerlifting was the sheer volume of work involved. It was like combining both gym and track time from my sprinting days, but now it was all concentrated into gym sessions. The intensity felt familiar, but the workload was something new altogether.

An eye-opener was the focus on shoulder and upper body training. In sprinting, most of our attention was on lower body strength, with just enough upper body work to keep balance. As my sprint coach used to say, “You don’t run with your chest, but it still needs to be strong.” In powerlifting, though, I was thrown into the deep end with shoulder and chest training, and that took some adjustment.

 Form and focus: Paul refining his squat technique during his early powerlifting journey.

As for technique, my “aha!” moment came with squats. I’d been used to half and quarter squats from sprint training, but once I dialled in the proper depth and form for powerlifting, squats quickly became my best lift technically. It was as if everything clicked into place, and from that point on, my path was set to perfecting my form and getting stronger with each session.

 

Lessons from Sprinting That Carried Over into Powerlifting

My background in sprinting played a much bigger role in my powerlifting success than I might have expected. In sprinting, you’re trained to be self-motivated and disciplined, knowing when to switch on and when to relax. That mental control—to focus solely on the task at hand—is a skill not everyone develops. I don’t always have it down perfectly, but for powerlifting, I can draw on an internal reserve that was built up back in my sprinting days.

Paul practising the skill of switching on and switching off between sprint races! From track to platform - Paul's athletic roots shaped his powerlifting future.

For an individual sport like powerlifting, being able to “switch on” is crucial, especially on competition days when it’s just you and the weights. Sprinting taught me that kind of mental clarity, and it’s become one of my most valuable assets in this sport.

 

 

Challenges test us, and my first significant setbacks would prove pivotal in shaping my resilience and adaptability. Join me in Episode 3, as I share the ups and downs of navigating injury, recovery, and the lessons learned along the way.