How I Became a World Powerlifting Champion at 45 - Episode 6: Reflections, Coaching, and Looking Ahead

Episode 6: Reflections, Coaching, and Looking Ahead

The series wraps up with reflections on my journey and the satisfaction I get from sharing my experiences through coaching. Each episode in this series has been a stepping stone to this point. From discovering powerlifting in Episode 1, to the mentorship and foundations explored in Episode 2, to the resilience forged through setbacks in Episode 3, and the intense preparation leading up to the Worlds in Episode 4, every chapter has shaped me. Finally, Episode 5 brought the thrill and challenge of competing on the world stage. With a commitment to helping others and giving back to the sport, this final chapter completes the circle.

If you haven't read any of the other episodes yet, it's not the end of the world, but going back through them will help to put this last episode in context :)

 

Reflections and Key Takeaways

Looking back on the path to becoming a World Champion, I see a journey shaped as much by setbacks as by success. Every injury, every missed competition, and each frustrating backwards step has taught me something that winning alone never could. One lesson stands out though: resilience isn’t just about pushing forward blindly; it’s knowing when to adapt, step back, and let body and mind regroup.

 

 A proud showcase of the journey so far - every medal tells a story of grit, determination, and strength

 

Since I first stumbled across powerlifting, I’ve learned the importance of listening to your body. In my early days, pushing through pain was a reflex; it was a badge of honour to ignore discomfort and keep training. But over time, experience showed me the difference between productive discomfort and the kind that can break you down, sometimes with long term consequences. Powerlifting isn’t just a battle against the weights; it’s also about finding that fine line between pushing limits and respecting boundaries.

 

 Powerlifting isnt just about barbells. Strategic accessories build strength, resilience, and balance.

 

Reflecting on recent setbacks, I see how they’ve deepened my understanding of adaptability. Training in my 20s was all about power and intensity, but now in my 40s it’s become a strategic game. It’s about working smarter, planning for the long haul, and knowing when to let go of the ego for the sake of progress. I’ve also come to appreciate the value of community and support. Castle FY (and its predecessor) has been my constant. Whether I was in peak condition or barely able to lift, having a supportive crew around me kept me grounded and motivated, reminding me why I keep coming back to this sport.

 

 Having good friends and spotters is a vital component when you're pushing your limits

 

Ironically, this journey has been both humbling and empowering. Humbling, because my body sometimes wouldn’t cooperate and my goals had to shift; empowering, because each return brought a renewed sense of purpose. Winning a World Championship at 45 is something I never could have imagined a decade ago, and it’s a testament to the strength that comes from persistence, adaptability, and a little bit of grit.

The path to strength is never straight. Every failure, each small win, every setback, and every success teaches you what you’re truly capable of—both on and off the platform.

 

 Humble beginnings: My first taste of competition – the spark that lit the fire. Mmmmm, Masters Choc ....

 

Looking Forward: Coaching the Next Generation

Lifting has been a personal journey, but it’s also opened up an equally rewarding path: coaching. The lessons I’ve learned from overcoming my own challenges are ones I now pass on to others, especially Masters lifters and “life-experienced” athletes, who bring their own unique strengths and challenges to the sport. There’s something deeply fulfilling about helping others navigate the same hurdles I’ve faced and seeing them grow stronger in every sense of the word.

 

 The first home of Castle FY - the scene of countless lifts, laughs and life lessions ... including making sure things are securely bolted down!

 

Masters lifters have specific needs that often get overlooked in traditional training programs. With age, priorities shift, and physical limits become more pronounced. The drive to achieve is just as strong but is often tempered by a resilience built through years of overcoming obstacles, both in sport and in life. These athletes bring unique challenges to the table that younger lifters might not yet understand. There are differences in injury recovery and injury management, joint care becomes more important, and ensuring long-term durability becomes more critical with age.

For many, the drive goes beyond setting records; it’s about proving that strength has no age limit, and that fitness is a lifelong journey. Having walked this path myself, I understand the balance Masters lifters must find between pushing limits and respecting boundaries.

Coaching Masters lifters isn’t just about technique and training; it’s about building an approach that honours their strengths, supports their needs, and fuels their passion for lifting. I want to create a space where lifters can set ambitious goals and work toward them in a sustainable way. Whether it’s online, in person, or through digital resources, my goal is to help these athletes reach new heights while respecting the realities of training in their ‘more mature’ years. What we’ve built at Castle FY, where camaraderie meets dedication, has shown me what’s possible when athletes support one another.

 

 From humble beginnings to a purpose-built shed: A team effort to create Castle FY's new home.

 

The plan is to guide them not only through the physical aspects of lifting but also the mental strategies that make all the difference. As a coach, I want to meet each lifter ‘where they are,’ much like my first powerlifting coach Chris was able to do, by exploring and understanding their unique strengths and challenges. As we get older, our approach to training requires a deeper level of discipline, patience, and perspective—qualities that aren’t always easy to develop without the right support. Drawing from my own journey, I want to equip lifters with tools to push boundaries while safeguarding their well-being.

Ultimately, it’s not just about getting stronger physically. Powerlifting can give a sense of purpose and achievement that extends far beyond the gym. If I can help other Masters lifters experience that same satisfaction, then this journey will have come full circle. Coaching is my way of giving back to a sport that’s given me so much. As I continue this journey alongside those I coach, I look forward to watching them grow—and growing alongside them—as we reach new heights together.

 

Closing Thoughts: Encouragement for Every Lifter

Standing on that platform at Worlds was a surreal moment, a milestone that represented years of dedication, setbacks, and hard-won resilience. But the journey doesn’t end with a medal or a title; it’s only part of a larger story that keeps unfolding. For anyone thinking about setting new goals, stepping out of their comfort zone, or pushing toward their own “next level,” my message is simple: it’s never too late. Age, setbacks, and unexpected challenges don’t have to be barriers—they can be fuel for something greater.

Powerlifting, like life, has its highs and lows, but the thrill of facing those weights and meeting yourself at each new limit is something every lifter can appreciate. Whether you’re just starting out or already years into the sport, keep showing up, keep adapting, and keep striving. And if the setbacks come, remember that they’re often just stepping stones to your strongest self.

 

 The heart of Castle FY: Powerlifting thrives when shared with a community of like-minded lifters.

 

For me, this journey has been as much about the people alongside me as the weight on the bar. As I look forward to my next chapters in coaching and competing, I’m excited to share what I’ve learned and to see others find that same spark—no matter where they are in life. After all, the best part of powerlifting is that the journey is never really over. There’s always one more lift, one more challenge, and one more victory waiting.

 

 The Castle FY Powerlifting Club's gym shines bright, symbolizing growth, resilience, and the road ahead.

 

Strength isn’t just built under the bar; every decision we make to keep going (even if it isn’t on the path we had envisioned!), every adaptation we make, and every step we take out of our comfort zone, fan the flames that forge it. So, here’s to every lifter out there, at every age and every stage. Keep going, keep growing, and keep lifting toward something that matters to you. The weight may be heavy, but the rewards are worth every ounce.

 

NB - Thank you for coming along on this journey with me. Writing this series has been a deeply rewarding experience, and has been as much about celebrating the sport of powerlifting as it has been about personal reflection. I've really enjoyed being able to share the highs, the lows (and everything in between!), with you, and I hope you have enjoyed my little adventure as well. I hope it’s inspired you to chase your own goals, embrace the setbacks, and keep striving for the things that matter most to you.

Now, what's next?