How I Become a World Powerlifting Champion at 45 - The Complete Story

 

I initially set out to write a single blog post about my World Powerlifting Championship experience. But as I started drafting, it became clear that to do the story justice, I needed to break it up into smaller, bite-sized chunks. What began as one post eventually grew into a six-episode series, each delving into a different aspect of the journey.

Now, just like my powerlifting adventure, the series has come full circle. For those who prefer a longer read without needing to 'Click Here' for the next page, I’ve combined all six episodes into one cohesive post. Sit back, grab a coffee, and enjoy the complete story of how I became a World Champion at 45!

But, if you'd rather explore each episode individually, or revisit certain sections, you can click on these links to take you straight there:

 

Episode 1: My First Steps from Track to Platform

Episode 2: Building Foundations and Mentorship

Episode 3: Adaptation and Resilience Through Challenges

Episode 4: The Road to the World Championships

Episode 5: The Championship Experience

Episode 6: Reflections, Coaching, and Looking Ahead

 

For a complete overview of the entire project, including all six episodes in one place, head over to the Blog Series Hub. It's the perfect starting point for exploring this journey.

 

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!

 

 

Building Foundations and Mentorship

As I found my footing in powerlifting, it became clear that success isn’t built in isolation. The relationships and mentorship I developed during this time were instrumental in guiding me to the next level.

 

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.

 

 

Adaptation and Resilience Through Challenges

No journey is without its hurdles, but the challenges I faced next would test my resilience and adaptability in ways I hadn’t anticipated. Working systematically through setbacks and lengthy rehab, I found the drive to  keep putting one foot in front of the other.

 

Training Evolution and Adapting for Success

Heading into my first National Championship, I felt a bit like a rabbit in the headlights. I didn’t really know what to expect. It was a milestone I had set for myself as I worked through a lengthy rehab program for my shoulder, and it lined up perfectly with my entry into the Masters age categories. I had no specific expectations, but sometimes the stars align just right—and that first Nationals experience was one of those times.

 

Jason and I at Masters Nationals in June 2019—celebrating the journey and camaraderie that define powerlifting.

Generally speaking, the main thrust of powerlifting training remains consistent, whether it’s a local meet or the World Championships. The goal is always to improve on your personal bests, to lift more weight than you’ve ever done before. What does shift, however, is the pressure you put on yourself. Injuring my shoulder again, just a week before Worlds, left me in tears, with all the sacrifices and effort suddenly at stake. I’d already missed out on Worlds in 2023 due to finances and injury, so the thought of potentially missing out again—especially with the competition so close to home and just days away—was almost too much. But we pushed through, and (SPOILER ALERT) I made it to the platform. Had it been a local competition with not as much on the line, the pressure wouldn’t have been so great to ‘play injured’ and plough on through.

As I progressed from a novice to a high-level lifter, the approach to training and competition planning evolved. For beginners, it’s essential to get as much competition experience as possible, building programs around available meets. But as you gain strength and experience, you start to plan with a longer-term vision. Choosing which competitions to enter becomes more strategic, as constantly peaking can take a toll on the body. Preparing for smaller meets can divert time and energy away from building muscle and overall strength, leading to what I’ve come to think of as an opportunity cost in training.

As I’ve gotten stronger—and let’s face it, older—recovering from these intense peaks has become tougher. Balancing the long-term goal of gaining strength with the immediate demands of competition requires a more strategic approach. Keeping my eyes on the big picture has been one of the biggest shifts in my training philosophy. Learning to prioritise key events, manage recovery, and allow myself time off when needed has been crucial in staying focused, even if it hasn’t always kept me injury-free. It’s about finding ways to adapt and keep moving forward despite the setbacks.

 

Managing Setbacks and Staying Resilient

I’d dealt with my fair share of injuries in athletics and field hockey, so setbacks weren’t entirely new to me. My injuries were rarely the typical sprinter’s strains like hamstring pulls. Instead, I faced more unusual setbacks, like a bipartite patella that needed removal, having my front teeth knocked out with a hockey stick, or even developing Chronic Fatigue Syndrome while juggling track and university commitments. But suffering a major injury like my rotator cuff tear in 2017 was a different kind of body blow—it came just as I was beginning to find my footing in powerlifting.

 

Injury management isn't always glamorous. Training with your shoulder being held together with tape, can sometimes do weird things to your skin!

At the time, I was also in the final stages of preparing to build my house, so the timing was doubly challenging. After months of conservative treatment with little improvement, I reluctantly went to see a surgeon. Luckily, he knew another surgeon running a stem cell trial for rotator cuff tears—a unique opportunity that I seized without hesitation. That’s a story for another day, but it was a pivotal point in my recovery journey.

In collaboration with my coach Chris, we built a program that kept me training without further aggravating my shoulder. Even though I couldn’t lift exactly as I wanted, we managed to continue building strength and muscle through an adapted program. Staying connected with my training crew provided crucial support during that period. Even when I was off doing my modified exercises, just being in the same physical space as my “team” helped keep me grounded and focused on recovery.

That experience highlighted the importance of a strong training environment. The team couldn’t take away the frustration, and there were times I felt like I was falling behind, but their support was a constant reminder that I wasn’t going through it alone. Staying involved by emceeing and refereeing competitions helped me stay connected to the sport and reminded me why I wanted to come back stronger.

 

Keeping my head in the game—staying involved through emceeing and refereeing reminded me why I love this sport and kept me motivated to come back stronger.

Reflecting on that period, it reinforced how fleeting our moments of peak performance can be. My resilience was tested, but deep down, I didn’t doubt my own ability to return if given the chance. My only concern was whether my shoulder would hold up and allow me to pursue my goals fully. In the end, that period taught me the value of celebrating each step forward, no matter how small, and recognising the importance of having the right people around me to stay motivated and positive.

 

A Full-Circle Moment: From Recovery to the World Stage

It’s hard to believe how far I’ve come since my first post-injury max session in November 2018. Almost two years of grit and determination went into rehabbing my shoulder and then rebuilding my strength after the rotator cuff tear. At the time, just getting my left arm into a position to hold the squat bar was an achievement in itself. With the guidance of my physio Jeremy, and my coach Chris, I spent countless hours focused on lower body strength. Exercises like leg press, belt squats, and safety bar squats became my foundation, holding me in good stead when I couldn’t squat traditionally.

 

 Even though I couldn't train as usual, I was able to maintain my lower body strength with exercises like leg press, belt squats and leg extentions

That night was a turning point. After getting my shoulder back to the point where I could comfortably, and safely, get it into position for squats, I had meticulously worked my way towards what I had been squatting before. I went in hoping to match my old PB of 205kg, maybe even inch past it. Instead, I ended up hitting 215kg—a full 10kg personal best. It felt like a long-awaited validation, a signal that my body was ready for the next challenge. That session set the stage for the goals I’d dared to set, like becoming “the strongest old bastard” in WA and making it to Nationals.

While my 215kg squat marked the milestone, the 210kg lift leading up to it gives a better sense of the grind. Here’s the 210kg lift at normal speed, followed by the 215kg squat… in time-lapse!

 

 

The 210kg squat moved fast and smoothly

 

 

 

 And here's my 215kg squat - who says lifter heavy things has to be serious all the time!

 

Now, standing on the world stage, I can look back at that night as a testament to resilience and the power of a solid support system. Each struggle and adaptation brought me closer to this moment, proving that even the longest roads lead somewhere extraordinary if you just keep going.

 

A Year of Recovery, Resilience, and Reflection

In 2023, I faced another unexpected setback when I injured my right shoulder—this time not from lifting but from wrangling one of my alpacas. Thankfully, it wasn’t as severe as my previous rotator cuff tear, but it forced me to miss most of the year. Having been through a similar rehab program before, I knew what it would take to come back. I drew comfort from the fact that I’d made it back once, and that experience gave me confidence to put in the work and focus on recovery.

By this time, Castle FY was up and running, our own “piece of paradise” in a shed on my property. Our setup was more modest than the high-end equipment available at the commercial gym we’d once trained at, but the support from my training crew was as strong as ever. Surrounded by people who shared the same drive and passion, I was able to adapt my programming to fit our new space and equipment. Honestly, a lot of it was just about giving myself a purpose and staying busy while I coached the others, rather than focusing on massive strength gains.

 

 

 

 Here's a look at the physical evolution of Castle FY, but that is a story for another day!

Through those months, I set my sights on the Asia Pacific Championships in early 2024, breaking that larger goal into smaller, achievable milestones. Focusing on a medium-to-long-term target gave me direction, and each small step helped me inch closer to a successful return to the platform. In hindsight, the time off may have been a blessing in disguise. I could focus on other priorities outside of lifting, and managing other challenges that life threw my way.

 

Lit up like a beacon in the night, the Castle FY gym shed became my sanctuary during recovery—guiding me back to strength, one lift at a time.

The year was also a stark reminder of how fragile our bodies can be, despite all we do to strengthen them. Those months led me to reflect deeply on my philosophies, my approach to resilience, and the importance of adapting in the face of setbacks. Although the specifics of training shifted, the personal growth and perspective I gained during that time reinforced the value of perseverance and community support.

 

 

The Road to the World Championships

With each setback that I overcame my confidence grew, but I knew the biggest test was still ahead. Preparing for the World Powerlifting Championships required a new level of focus and discipline, as every lift, every rep, and every choice would be pivotal to reaching the platform in peak condition.

 

Getting myself locked and loaded for a bench press attempt at the 2024 Asia Pacific Championships in April

 

Road to the World Championships

When I learned that Worlds would be in Sydney in October 2024, it was all guns blazing. From the outset, I knew I’d have to prioritise certain events, so I made the call early on to skip Nationals in July. Nationals was the primary selection event, and passing it up was a risk, but with Asia Pacifics just before and Worlds close on the horizon, I knew another comp in the middle wasn’t in my best interest if I wanted to peak at the right time.

Having a gold medal around your neck obviously makes you pull funny faces!

 

Asia Pacifics became the qualifier I needed, and with that target, I started formally planning for Worlds even before competing in Asia Pacifics. Years of experience coaching myself and others, as well as insights I remembered from my old coach Chris, gave me a good sense of what would work best—a hypertrophy block, a serious strength-building phase, and finally, a peaking/tapering phase. Training was going better than expected; I was setting PBs for sets and reps consistently. And the program even had built-in flexibility to accommodate life’s surprises, a must when you’re balancing age and experience with high-level goals.

 

 

 

This 260kg deadlift in August 2024 was the culmination of my strength-building phase, proving that my preparation had me firing on all cylinders.

 

Everything was on track—until, just as I entered the tapering phase, a bug I’d been managing to keep at arm’s length took advantage of my stressed body and floored me.

 

Pushing Through the Final Weeks: From Setbacks to Survival Mode

The final weeks before Worlds tested me in ways I hadn’t expected. I’d been feeling an illness creeping up, but it finally hit full force less than three weeks out, putting me flat on my back. I missed work, missed training sessions, and struggled to find any intensity when I did manage to train. Breathing has always been a challenge, so this lung infection knocked me down hard.

At that point, my taper shifted from peaking to conserving energy. I had no option but to focus on maintaining technical precision with lighter weights while giving my body the rest it demanded. My hope was that a short course of antibiotics would clear it up, leaving me with just enough time in the last week to fine-tune and get back into the groove.

 

 

 

This 230kg squat from September 2024 shows that I'd clearly built a strong foundation over the last few months, and I was confident that I'd be able to draw on the strength I had, both physically and mentally.

 

The vast majority of the ‘heavy lifting’ was done by then, so I thought I could manage. But on the Saturday before Worlds, my first proper session in weeks, while warming up for some bench press work, I felt (and heard) a “pop” in my left shoulder. Thankfully, the safety bars caught the weight, but my plan for a final touch-up—and nearly my whole vision for Worlds—collapsed in that moment.

Luckily, my physio friend Jeremy was still part of my support crew, and together we developed a plan to get me through the week. Jeremy and I were able to prioritise controlled mobility work and keep me sharp without risking further strain. Although It felt like I was being held together with tape and chewing gum, we managed to navigate that last stretch. Looking back, if the injury had hit any sooner, I may have lost too much conditioning to compete at all. As it was, I hadn’t truly “touched a weight in anger” for three weeks by the time Worlds arrived.

Those last few weeks taught me how critical tapering really is. It’s not just the icing on the cake—it’s the final touch that helps you peak mentally and physically on competition day. This phase ties off the strength block, polishes technique, and balances recovery just right so you don’t lose touch with the bar. It’s a fine balance, more art than science, and every time is different. This time, it was massively different.

 

Staying Mentally Focused Through It All

So, what kept me going? Knowing that I’d already done the bulk of the work and that, even if I couldn’t be at my best, I’d still give a solid performance. Before my shoulder went, I felt confident I could bounce back after the illness, but that pop in my shoulder was a blow to my confidence. I never would have predicted it. My back, my knee, maybe even a glute—but not my shoulder. Up until that moment, I’d been tracking toward a PB on bench. The enforced rest had left my shoulders feeling the best they had in years. And then … boom.

 

 

 

This 150kg bench press attempt again demonstrated the work I'd put in, leaving me confident that I was on track for a big performance before the unexpected setback

 

But, after the initial shock of it all, I was able to draw on some well-practiced reserves. I kept reminding myself that I’ve done this before, and I can do it again, even as those intrusive doubts came knocking on my door. If nothing else, those weeks reminded me that resilience isn’t about perfection—it’s about getting up there, even when everything feels against you.

 

 

The Championship Experience

After months of preparation, the moment had arrived. Stepping onto the platform at the World Powerlifting Championships, I faced not only the weight on the bar but the culmination of years of effort, setbacks, and sacrifice. This was what it had all been for—the opportunity to give it everything I had and run the tank dry, on the biggest stage of my (sporting) life.

 

Showtime! This was what all the sacrifices and hard work had been for

 

 

The Championship Experience: Lifting on the World Stage

Just getting to Worlds felt like an accomplishment in itself. The atmosphere was electric, with the World Powerlifting Championships held as part of the AusFitness Expo in Sydney. The venue was packed to the brim with vendors, spectators, and other sports, creating an intense environment. The heat and humidity in the venue were nearly stifling, and to top it off, the bodybuilding stage was directly behind us. Despite our requests, they wouldn’t turn down their volume so we could hear the ref’s commands, and it stayed loud and unrelenting (as you'll be able to hear in the videos below!). The warm-up area was also cramped and chaotic, bordering on unsafe, and my watch kept alerting me about the dangerously high noise levels. I’ve never had to deal with a competition environment quite like this, and the closest comparison I can come up with is from back in my band days, waiting in a dingy, crowded, sweaty pub for our turn to hit the stage!

 

Just getting to this point, and finally on the flight, was an achievement in itself!

 

Despite the hurdles—my shoulder injury, lung infection, and the intense environment we were all grappling with—I was determined to give it everything. Walking onto the platform for my first squat attempt, I was hit with a rush of adrenaline seeing the size of the crowd. I’d never competed in front of an audience this big, but there was no time to let it sink in. I had a strategic plan in mind, with mapped-out attempts for each lift. Bench was straightforward—I’d only be making one attempt to protect my shoulder—but squats and deadlifts each had multiple options depending on how things went.

 

 Approaching the squat bar for my first attempt—focused, determined, and ready to set the tone for the day

 

As I set up for my first squat attempt, my shoulder quickly reminded me of its limitations. In the warm-up area, I’d managed to work around the injury, but the adrenaline clouded my judgment on the platform, and I fell back to my usual pre-injury setup, only to feel the tape tugging at my skin as my shoulder protested. Then, as I got into position, I felt my right foot land on a soft spot in the rubber flooring—a divot from deadlifts in the earlier session. Once in position, it’s tough to adjust, so I pushed through.

 

 

 

My first squat ended up alright, but you can see some wobbles coming through

 

I managed the lift, but it didn’t feel clean. I briefly considered switching to Plan B for my second attempt—a smaller jump to 233 instead of 235, My hesitation quickly turned into stubborn determination—I’d trained too hard to back down now, so I pushed forward, for better or worse!

 

 My first squat attempt at 225kg - a solid opener despite the noisy, humid atmosphere, and the shoddy flooring!

 

That second attempt, at 235kg, turned into a nightmare. Somehow, my foot found that soft spot again, and my shoulder screamed in protest as the bar settled into place. I found depth ok, but just out of the hole, I felt my technique unraveling fast, and before I could react, the spotters caught me. It was the first squat I’d failed in competition since 2020, and it showed in the video—a twist, with my left knee straightening early, my glute giving out, and everything going sideways. It was a harsh reminder of how quickly things can fall apart when even small details go wrong.

 

 

 

My failed second attempt, at 235kg - good catching by the spotters!

 

I was frustrated, but I wasn’t about to quit. Plans A and B were off the table, so I set my third attempt at 235 again, determined to redeem myself. I knew the risks: when a lift fails due to timing, technique or strength, it’s rare to succeed on a repeat attempt. The toll on both body and confidence makes repeating a failed lift feel nearly impossible. But I also knew my failure wasn’t purely strength or technique based; it was due to my shoulder injury and my footing. If I could avoid that soft spot and hold my shoulder together, I had a shot.

 

You can see the disappointment etched on my face, as my second attempt, at 235kg, goes the wrong way - and yes, I really did go that red ... no photo shopping involved!

 

That third attempt at 235 was an absolute grind – a test of everything I’d trained for. I adjusted, focused, and put everything I could muster into it, securing the lift. It wasn’t flawless, but it was a victory I fought hard for. Pulling that off became one of my highlights of the day—a testament to the resilience it took just to stay in the game. Despite everything going on, I ended up not being far off my best squat anyway!

 

 

Redemption! My third squat attempt at 235kg was a grind, but I got it done

 

Squat face in full effect! During heavy lifts, it's not just about leg drive - it's about embracing the grind with every ounce of effort ;)

 

 

 

A Tactical Bench Press: Playing It Smart to Avoid Bombing Out

Going into bench, I knew it would be a challenge. With my shoulder barely hanging on, I recognised that bench was effectively going to be a write-off. But to get a total—and even a shot at placing in the final standings—I had to get at least one successful bench press. In powerlifting, you need a successful attempt in all three lifts (squat, bench, and deadlift) to register a total. Otherwise, you “bomb out,” meaning you’re disqualified from the comp. You might as well hit the showers, because your day is over.

In powerlifting, once you declare a weight for an attempt, you can’t adjust it down if things go wrong. I’ve seen this trip up many lifters over the years, and it’s why I always advise a conservative approach for opening attempts. Start with a manageable lift to get one on the board, giving yourself a foundation to build on. In this case, I went even more conservative than usual—a humbling choice, but a necessary one.

 

This trusty attempt calculator helped me strategize every lift, even with injuries and surprises.

 

I opened with 80kg, the most cautious opening weight I’d ever chosen. Swallowing my pride wasn’t easy, but for once, I played it safe. Even at 80kg, it didn’t feel great. On the descent, I had almost no control over the bar’s speed, and my shoulder clicked and clunked like it had a built-in ratchet. Still, I managed to grind through, secure the lift, and tick that box. With one successful bench attempt behind me, I could move on to deadlifts with a clear focus.

 

 

Looking back in hindsight, and now knowing the full extent of the injury, taking that hit to the pride was well worth it. Benching while injured, and not knowing if one of those clicks or clunks would be my shoulder's last, is really heart in mouth stuff. Just surviving that single bench press was a massive win.

 

The Final Push: Deadlift Attempts and Reflecting on the Day

Going into Worlds, I had my sights set on breaking an Australian Masters deadlift record that has remained just out of reach since ‘graduating’ to the older age group. While I’d only hit the required 263kg mark a handful of times, my training block leading up to Worlds had been rock solid. But, as you know, things went sideways rather spectacularly in those final weeks.

 

My opening deadlift at 255kg felt solid—the heaviest I’d pulled in competition since 2022

 

After my shoulder managed to hold up for the bench, and I got a successful opening deadlift at 255kg, I decided to throw a bit of caution to the wind—not recklessly, but with a real shot at that record in mind.

 

 

My opening, and only successful, deadlift of the Worlds - still, 255kg was the most I'd deadlifted for a while in comp!

 

Unfortunately, much like with squats, my second deadlift attempt fell short. My shoulder wasn’t cooperating, and the day’s cumulative stress was catching up with me. I rallied for my third attempt, but by then I was drained and couldn’t pull off the lift with the same fire I’d found during squats.

 

 

 

 My second attempt, at 264kg, didn't go as planned, but I still had one more shot

 

All things considered; I think I did the very best with what I had on the day. In fact, looking back to my earlier competitions, my total of 570kg would have been my best up until late 2019. My shoulder injury cost me at least 70kg on the bench and probably another 10 across squats and deadlifts. But that’s the reality of competition—you roll with what you have and adapt when things don’t go as planned.

 

As far as I got with my 264kg Australian record attempt. At least I left some nice knee skin on the bar for good measure!

 

As I later realised, 235kg was the heaviest I’d squatted since November 2022 and my best in the 45-49 age group. And the deadlift, though not the record I’d hoped for, was still my heaviest pull since that same competition. There were some solid takeaways from the day, and it wasn’t all doom and gloom.

 

 

 

 This third and final deadlift attempt at 264kg, was better than the second, but still ended up back on the ground. Stupid gravity!

 

Returning to the venue the next day was powerful in every sense. Watching a lifter come within a hair of squatting 400kg and seeing one of our international superstars deadlift 350kg with ease, was a reminder of the sheer power in this sport. Even though I didn’t achieve all that I’d hoped, it didn’t diminish the pride I felt for everyone I shared the platform with. It was a remarkable event, and I’m grateful I made it there despite everything leading up to it.

 

Me and Open World Powerlifting Champion Aaron Terry sharing a laugh after a long but rewarding weekend!

 

Being called a World Champion still feels surreal, especially as I had to go straight back to work after returning from Sydney! It’s a moment I won’t soon forget. If the stars align, I’ll be back in 2025 to defend my title—this time in Sri Lanka.

 

As the dust settled on the World Powerlifting Championships, I couldn’t help but reflect on what this journey has taught me—not just about powerlifting, but about resilience, adaptability, and the sheer power of community. Competing on the world stage was a privilege, but what truly stands out are the moments of growth, the lessons learned, and the chance to push my limits alongside incredible lifters from around the globe. While my 2024 championship run is now etched in memory, the future promises new challenges and opportunities.

 

 

Reflections, Coaching, and Looking Ahead

Standing on the platform at the World Powerlifting Championships was a surreal and unforgettable moment, but the journey didn’t end there. Achieving a lifelong goal brings both clarity and new challenges—what comes next, and how do you take what you’ve learned to help others? This final chapter reflects on the road traveled and the path ahead, focusing on coaching, community, and the chance to give back to a sport that has given me so much.

 

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 - Writing this series has been a deeply rewarding experience, 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? The bar is always waiting ...

If this story resonated with you, why not explore the entire blog series on the Blog Hub? Whether you’re starting your own powerlifting journey, seeking motivation, or just curious about the sport, there’s something there for everyone.

Got your own story to share? Leave a comment below! I’d love to hear how lifting—or any pursuit of strength—has shaped your journey.

Finally, if you'd like to bring a piece of this journey with you, check out the Purple Powerlifting T-Shirt I wore on the Worlds platform—designed as a reminder of resilience, community, and lifting toward something greater.

Thank you for being part of this journey. Until next time, keep growing, keep striving, and keep lifting. 💪