From Self-Doubt to PR: How I Built an Unshakeable Powerlifting Mindset
- Dr Paul McCarthy
- 4 days ago
- 8 min read
A Powerlifter's Story
My powerlifting experience started with modest numbers - a 40kg bench press and 70kg deadlift at my first competition. Today, I celebrate remarkable achievements: a 170kg squat that gave me a 17.5kg personal best, a Northern Irish record-breaking 93.5kg bench press, a solid 172.5kg deadlift, and a total of 436kg that exceeded my previous record by 33.5kg.
This remarkable change took time and went beyond physical training.
Self-doubt and gym anxiety plagued my early days. Questions about meeting powerlifting requirements and understanding complex rules filled my mind. The mental aspect proved to be a vital component, equal to physical strength. Competition day performance statistics show that experienced lifters add about 10% to their lifts. This boost comes only with the right mental preparation. My path to powerlifting excellence demanded mental toughness and technical skill. I saw this truth in action when Gavin Adin set his 337kg world record squat after three failed attempts. Recording my competition numbers became more than progress tracking - it built the confidence that enhanced every part of my life. Here's how I developed an unwavering powerlifting mindset that turned self-doubt into personal records.
Facing the Fear: Where My Powerlifting Journey Began
My reflection in the mirror has never brought me joy. Since childhood, weight loss became my obsession—a mindset that took root when I was very young [1]. The belief that happiness and confidence would come only after shedding pounds consumed me.
Struggling with body image and gym anxiety
My first serious weight loss attempt came at 17 through "quick fixes" like Slim Fast shakes [1]. These solutions didn't last, and I ended up back where I started. The next six years became a cycle of minimal eating and obsessive daily weigh-ins, followed by weekend binges that left me drowning in guilt [1].
Statistics show I wasn't alone—about 2 in 5 adults stay away from gyms because they feel self-conscious about their appearance [2]. About 28% of women deal with anxiety in gym environments [2]. This "gymtimidation" hit me hard. The gym parking lot became my regular spot, where I'd sit in my car before driving back home without stepping inside [1].
Why I almost gave up before I started
Body image wasn't my only struggle. Learning about powerlifting requirements left me feeling more intimidated. Heavy lifts seemed terrifying. Many lifters share this fear that shows up as worry about injury, failure, or pushing through discomfort [3].
New powerlifters naturally have these concerns. Most feel overwhelmed and don't know where to start [4]. Self-doubt convinced me I lacked strength. My appearance didn't match what I thought an "athlete" should look like [1]. My lack of sports background made me believe the starting line had passed me by [1].
The turning point: asking for help
A year of postponing ended when I refused to let fear hold me back [1]. Despite the terror of potential embarrassment, I reached out for help [1].
What I found amazed me. The powerlifting community proved to be one of the most generous, kind, and supportive groups anywhere [4]. The path to my first competition in October 2023 challenged me, but I pushed through the self-doubt [1].
This journey taught me that powerlifting builds more than physical strength—it teaches us to face our fears. Each anxious approach to a difficult set or training session gives us a chance to grow [3]. The process strengthens our mind just like calluses toughen our hands; every rep builds more resilience [3].
Learning to Train My Mind, Not Just My Body
My powerlifting experience changed completely after I realized weights aren't just lifted with muscles—they're lifted with the mind. This mental awakening became the turning point in my growth as an athlete.
Understanding the mental side of powerlifting
Research shows that mental toughness associates with better performance, confidence, control, self-reflection, and stress management [1]. I found that my thoughts could make the weight on the barbell feel substantially lighter or heavier than it actually was.
Powerlifting became my mental sanctuary. The barbell demanded my complete focus—counting reps, maintaining form, and pushing through discomfort [5]. Nothing else could quiet my racing mind like this. One lifter put it perfectly: "No matter what's going on in your life, 45 lbs will always weigh 45 lbs" [5].
How I dealt with imposter syndrome
Imposter syndrome stuck with me like a shadow. That nagging voice kept telling me I didn't belong, wasn't strong enough, and shouldn't take up space on the platform [6].
My battle with these feelings needed acceptance rather than denial [6]. I learned to acknowledge these thoughts and then rationally dispel them by checking my training log and competition results [7]. Every small win built evidence against my self-doubt.
The role of coaching and mentorship
A coach changed everything about my approach. You can't be completely objective with yourself, whatever your level of self-awareness might be [8]. My coach spotted blind spots I missed and gave an explanation when I saw my performances as "lackluster" [8].
More importantly, having someone else write my program made me stick to it [8]. Their guidance helped me train even when motivation ran low.
Visualizing success before it happened
Visualization became my secret weapon. Research proves that athletes who mixed positive visualization with strength training showed substantially greater strength increases than those who only did strength training—a difference of 6.26 pounds on average [9].
I developed a pre-lift visualization routine:
This mental practice created a blueprint that let my body execute what my mind had already rehearsed countless times.
From First Meet to Personal Records
The anticipation weighed more than any barbell I'd ever lifted as I walked up to my first competition. My months of preparation would now be tested against agreed standards with referees, rules, and a total I could measure for life [12].
My first powerlifting competition experience
I picked a competition close to home to keep my stress levels down [13]. Six months of training ensured my strength and execution were solid [13]. The event had a well-laid-out format with three attempts at each lift—squat, bench press, and deadlift [12].
The start command echoed as I stood on the platform, surrounded by an electric atmosphere I had never felt before. Competition lifting turned out to be different from training. My usual routine changed with new warm-up times, environment, and even unfamiliar bars [3].
How the community helped me grow
Instead of facing scary competitors, I found myself among supportive peers. Everyone wanted me to succeed [12]. Very few sports have competitors cheering each other on like this.
"No one cares what you lift—they're all focused on hitting their own personal records," a veteran lifter told me [14]. This mindset gave me room to learn without feeling judged. Experienced lifters shared tips freely when they learned it was my first competition [15].
Setting realistic goals and hitting them
My approach changed when I set appropriate goals. Realistic goals meant keeping jumps around 5% of current maxes [14]. I learned about "leaving a little on the plate"—not pushing numbers recklessly [3].
My biggest takeaway? A five-pound PR isn't "just" five pounds—it adds to the most weight I'd ever lifted [3]. Small wins built my confidence better than occasional big jumps.
Tracking powerlifting competition numbers
My total—adding up my highest successful lifts—became my standard [12]. Tracking different PRs proved to be a great way to get insights: single-rep maxes, rep records for given loads, and load records for specific rep counts [16].
This systematic tracking showed my progress clearly. Numbers don't lie when measuring improvement [17]. Each new PR showed me I was becoming a different (and better) person than before [16].
Rebuilding Confidence After Setbacks
A powerlifter's true test doesn't lie in perfect performances. The real challenge comes from responding to setbacks. My trip through various challenges taught me more about mental strength than any successful lift could.
Injury, burnout, and mental health struggles
Injuries happen in powerlifting, even with proper form. My partial adductor tendon tear left me unable to do bodyweight squats without pain. In spite of that, I counted my first pain-free squat as a PR. This might sound ridiculous, but it gave me something to celebrate during recovery.
Too much intense training led to my burnout. Studies show that burnout shows up as chronic fatigue, emotional exhaustion, and poor performance. This experience taught me to spot warning signs early - mood swings, motivation loss, and constant tiredness.
Switching teams and trusting my gut
My progression demanded a coach change. Most lifters hold back because they don't want to hurt feelings. The core team of experienced coaches say moving between teams is normal. My performance shot up right after making the switch.
Direct communication made the difference. I told my previous coach about the change without drama or the need to expand on details. A veteran lifter once said, "Your coach will feel more hurt by dishonesty than by your decision to leave."
Why small wins matter more than big ones
Self-compassion helped me bounce back from setbacks. Small wins boost your inner drive by proving you keep promises to yourself. Your brain rewards these victories with dopamine, whether you complete a workout or improve your form.
Each small win builds confidence in your powerlifting mindset. Research shows these step-by-step victories create momentum. This forward motion makes tackling the next challenge easier.
Conclusion on Powerlifting Mindset
My trip from a hesitant beginner to a record-breaking powerlifter shows that mental strength sets our physical limits. This transformation taught me that powerlifting gives nowhere near just physical gains—it helps us overcome self-doubt and build lasting confidence.
Fear almost stopped me at the start. Notwithstanding that, I took that first step to ask for help, and everything changed. The supportive community surprised me and offered guidance instead of judgment.
My mind needed as much training as my body. Visualization techniques, positive self-talk, and mental rehearsal reshaped the scene of my performance. Heavy weights felt lighter and impossible lifts became achievable. My coach's viewpoint showed me things I couldn't have seen alone.
Competition day brought great lessons about preparation, execution, and celebrating progress. Each small PR proved my growth against self-doubt. These measurable achievements showed my increasing strength, both mental and physical.
Without doubt, setbacks tested me. Learning to handle injuries, burnout, and self-doubt ended up making my mindset stronger than any successful lift could. Recovery's small wins built resilience that spread to every part of my life.
That first 40kg bench press led to breaking records, but the most important change wasn't adding plates to the bar—it was clearing limitations from my mind. This unshakeable powerlifting mindset now reaches way beyond the platform and equips me to solve the problems of life with the same confidence I bring to the barbell.
Powerlifting showed me that true strength starts when you believe you can lift not just weights, but yourself through doubt. The heaviest thing we'll ever lift isn't a barbell—it's our own potential.
Key Takeaways
This powerlifting journey reveals how mental strength transforms both athletic performance and personal confidence, proving that the mind lifts weights just as much as muscles do.
• Mental training equals physical training - Visualization, positive self-talk, and mental rehearsal can make heavy weights feel lighter and significantly improve performance outcomes.
• Community support accelerates growth - The powerlifting community offers unexpected encouragement rather than judgment, making asking for help the crucial first step toward progress.
• Small wins build unshakeable confidence - Celebrating incremental victories like 5-pound PRs creates momentum and provides concrete evidence against self-doubt across all life areas.
• Setbacks strengthen mental resilience - Learning to respond positively to injuries, burnout, and failures develops mental toughness that extends far beyond the gym.
• Fear is the heaviest weight to lift - Overcoming gym anxiety and imposter syndrome requires acknowledging fears while taking action despite them, not waiting for confidence to appear first.
The transformation from self-doubt to record-breaking performance demonstrates that powerlifting's greatest gift isn't physical strength—it's the unshakeable belief that you can overcome any challenge life presents.
References
[1] - https://www.boostcamp.app/blogs/the-mental-game-of-powerlifting-strategies-guide[2] - https://www.nuffieldhealth.com/article/overcoming-gym-anxiety-guide[3] - https://www.elitefts.com/education/its-not-just-five-pounds-understanding-personal-records/?srsltid=AfmBOopGslyrugIqQqrfU26ydvUSmBaBlUOYB6lCM-M9_B3UC3yrggIs[4] - https://www.harvestingstrength.com/blog/the-effects-of-imagery-and-arousal-in-powerlifting-graduate-school-flashback[5] - https://www.socalpowerlifting.net/post/the-powerlifting-mentality[6] - https://powerathletehq.com/crush-your-imposter-syndrome/[7] - https://katiecouric.com/health/imposter-syndrome-gym-workouts-advice/[8] - https://www.ironsidetraining.com/blog/the-impacts-of-having-a-great-coach[9] - https://www.researchgate.net/publication/343834259_Positive_Visualization_and_Its_Effects_on_Strength_Training[10] - https://www.jtsstrength.com/developing-winning-mindset/[11] - https://www.elitefts.com/education/visualization-for-powerlifting-how-to-train-your-brain-for-big-gains/?srsltid=AfmBOop9cxLZ2WvcHcengEyJqxEwazBlAIwBbqO21hEC-unusJ-PzIzS[12] - https://www.britishpowerlifting.org/getting-started[13] - https://www.westside-barbell.com/blogs/the-blog/how-to-start-powerlifting?srsltid=AfmBOopFQopI5YPsHnlTCcDkki0HXLTNEQAjtjt9z39qrimbhPoRAhiJ[14] - https://www.strongfirst.com/10-things-to-know-about-preparing-for-your-first-powerlifting-meet/[15] - https://blog.davidlloyd.co.uk/gym-advice/powerlifting-for-women/[16] - https://bretcontreras.com/personal-world-records-thing-matter/[17] - https://gymaware.com/monitoring-progress-with-velocity-based-training-vbt/
