Local pharmacist, Linda Rose-James, recently competed in the CAPO Nationals Powerlifting Championship in Adelaide. Linda came away with a podium finish and four Federation World Records while securing a position on the Australian team going to the World Championships in Manchester next month.
Achieving success at Nationals at 50 years of age was Linda’s first sporting achievement since winning the 50m sprint at a primary school sports carnival. It was the culmination of several years of training, firstly to build a general level of fitness, then specific powerlifting training. Linda credits the success to her coach, Manny Tsiolakis of Dynamis Strength in North Nowra. “Manny is a great support to me during training and on competition days. He keeps me focused, helps me control my nerves and brings out the best in me on the lifting platform.”
Linda has been coached by Manny for two years and she attributes the improvements in her strength to his critical eye and extensive expertise in the sport. “Training with your coach watching every move you make ensures that you always put in 100%. It is also reassuring to have someone checking that you are doing each movement safely.” Manny has encouraged Linda to train outside her comfort zone and to approach heavier lifts with greater confidence, building both physical and mental strength.
At Nationals, Linda broke four Federation World Records in the squat (lifting 127.5kg), bench press (82.5kg), deadlift (175kg) and total of all three lifts (385kg). These achievements are a far cry from the ‘Linda’ of 10 years ago.
Linda was introduced to strength training at age 40 quite by accident. She wanted to help a friend’s husband who was starting his personal training business and signed up for some sessions. She asked that he not make her run as she was very overweight, unfit, and self-conscious. So the trainer, Alex Barrios of Vanguard Personal Training, focused on strength training. Linda quickly began to enjoy this type of exercise – there was no running involved (in fact, resting between sets was mandatory), and she felt happier after every training session. Linda lost over 20kg in the ensuing 12 months, her energy levels increased dramatically, and her depression diminished. She recalls the first time she picked up a weight equivalent to her own body weight and she thought “I really can pick myself up!”. This marked a dramatic shift in her self-esteem and attitude towards life’s challenges. Nowadays she can pick up twice her body weight.
Although Linda has moved on to training with a specialised powerlifting coach, she and Alex remain great friends. She is grateful that he introduced her to strength training. “It has transformed my health and my life”. She quickly began to personally experience many of the health benefits of strength training that have been reported in the scientific literature. Her weight, blood pressure, cholesterol levels, energy levels and mood improved. Clinical research has also shown that strength training has many other positive health effects, including reducing the risk of cancer and dementia, and that maintaining muscle mass is vital to ageing well. At age 50, Linda feels healthier than she did when she was 20 years old and is looking forward to a vibrant, active future.
As a health care professional, Linda is passionate about the role strength training plays in improving health and reducing the risk of many chronic diseases. It is a common perception that it is necessary to spend countless hours each week sweating furiously in the gym in order to “get strong”. However, studies have shown this is not the case. Significant improvements in muscle mass and strength can be achieved by all adults, including the frail elderly, by doing progressive resistance training for as little as 1-2 sessions per week (references provided on request). Local residents are fortunate to have the various facilities, along with the expertise of trainer Michael Hole, readily available to them at Kangaroo Valley Gym. Michael’s gym is a friendly and welcoming place for people of all ages.
Linda is inspired by the ladies who attend her weekly women’s weightlifting class at Kangaroo Valley Gym, many of whom are in their 60s and 70s. She enjoys watching their strength and general health improve and hearing about all the activities they are doing – they are enjoying life. Linda takes the ladies through a series of exercises performed in a very slow and controlled manner which safely fatigues the muscles and stimulates the body’s natural regenerative processes. The ladies report that the exercises are “challenging”, but are pleased that they can accomplish them. It is exciting to see improvements in their strength confirmed when they move up to lifting heavier weights.
Striving for new ‘personal bests’ has kept Linda enthusiastic about her training through the years. “Training at the elite level can be tough at times, but the feeling when you lift more than ever before is exhilarating and makes it all worth it.”
Manny says “I know how hard Linda has worked and what she’s been through to get where she is. To most this was just another Nationals, but to her it was so much more.” These achievements represent the commitment Linda made to herself to improve her health, her life and what her children saw in her. “Every time I get under the bar, it reminds me that I am capable of dealing with whatever challenge life throws at me.” Powerlifting has ingrained in Linda a positive self-belief. “No matter the challenge, you have one option – to get in there and give it all you’ve got. You’ll be surprised at just how strong you are.”
Linda will compete on 31 October at the WPC World Championships in Manchester. The pharmacy will be staffed by Diana Coxhead while she is away.
Linda Rose-James