By Blayne Zaleski, B.S. Exercise Science, ACSM-EP
What is Powerlifting?
Powerlifting is a strength sport that focuses on maximizing one’s ability to lift heavy in three main movements: squat, bench press, and deadlift. The goal? To lift as much weight as possible for a single rep, with proper form and technique.
Through consistent training, you can expect to see improvements in:
- Overall strength
- Muscle mass
- Joint stability
- Bone density
Stepping onto a competition platform isn’t for everyone, and that’s perfectly okay. Training to become your strongest self, safely and progressively, is always a good idea.
Powerlifting training is systematic, with an emphasis on:
- Technique
- Volume and intensity
- Progressive overload
And while the focus is on the “big three,” you’ll also incorporate movements to support your lifts, improve mobility and stability, and elevate your total fitness.
My Powerlifting Journey
My first competition was on October 9, 2021, right here in Jacksonville. I had trained for strength for years, but I never considered competing—until a few friends (and some healthy peer pressure) pushed me to register. I didn’t know what to expect beyond what I had seen online, but I went all in.
The training leading up to that meet taught me more than I ever expected—about programming, progressions, and most importantly, how to truly listen to my body.
Since then, I’ve competed again in 2022 and 2023 and started coaching lifters in late 2023. One of my clients joined the platform in 2024, and each year, I’ve learned more about the sport, the people, and what it truly means to help others become the strongest version of themselves.
To those who might feel intimidated by the idea of competing: I get it. But I also promise that it’s one of the best experiences out there. Yes, you’ll hit personal bests and feel insanely proud of the work you’ve put in. But even more than that, you’ll be surrounded by an incredible community of like-minded people, all cheering for each other to succeed.
Marsha’s Story: Defying the Odds
A little over three years ago, Marsha began training with me. At that point, she had zero experience with strength training—but a fire in her to prove someone wrong.
She had recently visited her doctor with a long list of issues:
- High blood pressure
- High cholesterol
- Osteoporosis
- Fatigue
- Brain fog
- Difficulty with basic tasks, like climbing stairs
The only “solution” offered? Medications. She was told that women her age couldn’t gain bone or muscle—only maintain what they had.
But Marsha refused to accept that. We started from scratch and built up, brick by brick.
She committed. Hard. Every 2–3 months, she would get InBody scans and bring the results to me so we could track her progress and fine-tune her training. She gained muscle, dropped body fat, and most importantly, started feeling better. Her daily movement improved, her energy came back, and she was getting stronger with every session.
In March 2023—after about a year of training—her new bone density scan showed she no longer had osteoporosis in her spine. She was also off blood pressure meds. Everything she was told couldn’t happen… she did, through consistent training and sustainable habits.
With that chapter behind us, we set a new goal: a powerlifting competition.
Over the next 18 months, she focused on the squat, bench press, and deadlift. We hit challenges, injuries, and life hurdles, but Marsha never gave up. In October 2024, at 64 years old, she competed at the same meet where I got my start. She crushed personal bests, won her age and weight class, and left the crowd in awe.
She’s now preparing for her next competition in October. In her words:
“Put down the pink dumbbells, get off the treadmill, and lift heavy.”
Introducing: Momentum EmPOWER – Women’s Powerlifting Club
If Marsha’s story sparked something in you, you’re not alone.
That’s why we created Momentum EmPOWER—a powerlifting program built by women, for women. Whether you’re new to lifting or ready to compete, this is your invitation to train with purpose, build strength, and join a supportive team of strong women doing strong things.
Program Start: Saturday, April 26, 2025
Lead Coach: Blayne Zaleski, B.S. Exercise Science, ACSM-EP
What’s Included:
- 🏋️ Team Workouts (2x/month on 2nd & 4th Saturdays — May 10, May 24, and so on)
- 📲 Individualized Programming delivered through TrueCoach
- 🔍 Technique Coaching during team sessions
- 🎓 Educational Resources on training, recovery, nutrition, and more
- 💬 Team Community for connection and support
- 🧢 Exclusive Momentum Gear
Membership Options:
▶ For Current Momentum Fit Training Clients:
- $400 pay-in-full
- OR 3 monthly payments of $150
▶ For New Clients:
- Tier 1 – $800 (or 3 x $300)
Includes all core program features - Tier 2 – $1100 (or 3 x $400)
Includes everything in Tier 1 plus:- 1–2 private training sessions per month
- Priority booking for limited-capacity sessions
- Exclusive Momentum Powerlifting shirt or gear
Which Tier Is Right for You?
- Already training with us? Please take advantage of our exclusive client rate and continue to progress toward your strongest self.
- New to Momentum?
- Tier 1 provides you with structured guidance and a community.
- Tier 2 adds extra personal attention to fast-track your progress.
Ready to Join? Sign Up Here:
👉 https://clients.mindbodyonline.com/classic/ws?studioid=5729439&stype=41&sTG=38
You don’t have to be an athlete to start. You just have to be ready to get stronger.