Undoubtedly, we have all noticed the growth in awareness and participation within the sport of weightlifting. Masters lifters have been a massive portion of that growth, as evidenced by the 1,000+ who are signed up for the 2020 National Masters Weightlifting Championships. With that, I wanted to dive into two traditional weightlifting topics with a Masters spin, specifically weight class management and longevity.

because I truly believe that Masters athletes can be the second most effective brand stewards. While the marketing alure of Olympic hopefuls will always reign supreme, the longevity and health benefits of introducing weightlifting to folks over the age of 35 has immense power. Plus, it’s awesome seeing people’s jaws drop when they realize that the mid 40s mother and entrepreneur who is sitting in the corner, snatches more than the fresh-out-of-college “stud athlete” in the gym.

Matt Foreman has written specifically on the topic of Masters weightlifting in his book. However, as the sport grows, I believe more conversations need to be had. If we are all being honest with ourselves, the sport of weightlifting is predicated on performance. Those who perform get the most attention. Those who perform get the best opportunities. Those who perform are the most successful. It’s actually quite beautiful. There is very little subjectivity when it comes down to who lifts the extra kilo. Essentially, for many reasons, this is a young person’s game.

For the Masters athlete, the model typically flips, and it turns into (or should turn into) a game of longevity. More focus gets put on recovery, training smarter, and making healthy decisions. However, some of those healthy decisions can be made more difficult when they counteract performance, winning and ego. This is when caring for our folks becomes paramount.

For example, I coach a woman who was #2 in the world last year, but the Champions’ total was 19kg higher, a monumental spread. After registrations closed, we briefly discussed going up a weight class (adding approximately nine pounds in weight) in order to be more competitive and have a realistic shot a winning. Sure, the added weight could have maximized some strength, but the added nine pounds in bodyweight would have been an unhealthy decision for my client, especially in such a short window of time. For this individual, we discussed a more nuanced nutritional plan and considered bringing in a nutrition coach. We all know nutrition is the foundation of health, but having difficult conversations with grown adults can sometimes be challenging. Nutritional information has morphed so much over the last few decades that it can require a lot of work to engrain new and health habits. For this athlete, the win would have stroked the ego (she would have won by a few kilos), while simultaneously taking a step back in health and potential longevity.

On the flip side of that coin, I coach another woman who debated on dropping down a second weight class for the same goal, a better shot to medal during Nationals. For context, she was already dropping down one class for the 2019 season. We quickly decided that dropping another class was not the best option, to the benefit of her health. An infatuation with the daily scale readout was becoming unhealthy. In her own words, “the toll on my emotional and social health would have been too high.” This difficult conversation furthered our coach-athlete relationship because it took a lot of trust for her to bare her soul in that nature. As a man, I cannot pretend to fully understand the social pressures that surround women and food/nutrition. It’s a complex topic that requires coaches to listen more than speak. It’s about admitting when you don’t know everything and having a network of professionals to rely upon. For this athlete, we went up a class for worlds and have stayed there for the 2020 season, as it’s a healthier and stronger option.

Lastly, I have another athlete who is about to go under the knife for an elbow issue that has years of wear and tear from sports she did before weightlifting. Our most recent cycle has been extremely challenging for her, especially mentally, given that her elbow is shot. I pulled the plug and just could not let her keep fighting through it anymore. We completely pivoted; not to save the elbow (it’s already trashed) but to save her mental health. She was fighting through tears more training days than not, mostly from the mental struggle. We had a long conversation about her future and got a jump-start on some weak areas, specifically in the legs. Her biggest concern was the team aspect, and she was worried about not being a part of the group if she could not train side by side with the team. This pivot allows her to stay mentally sharp, and gives her fresh new goals, even with the rehabilitation challenges that lie ahead.

In all the above scenarios, the juice wasn’t worth the squeeze. As a coach, I am thrilled I was not pressed by any of these athletes to go in the other direction. However, there are times when I have gone against my gut. I truly believe that it is my responsibility, as a coach, to have my team’s safety and health in mind at all times. Sometimes that’s mental health, sometimes its physical health. Usually, it is a combination of the two. Sometimes caring comes from knowing when to say “No.” In my opinion, having those difficult conversations can be a tremendous opportunity. They are a chance to illustrate how much you care, and how you are there to support them.

I know it sounds super simple to say, but I truly care about the health and longevity of my athletes more than their performance. When coaching athletes, Masters especially, longevity is the foundation of my philosophy.

For a sport that has seen a massive influx in awareness and participation, it’s wonderful to see some coaches that I admire taking the long game into consideration when coaching their clients. However, I tend to see even more who chase volume, intensity and then gamble with the longevity of their team. I see athletes dabbling in weightlifting looking towards famous lifters then asking for similar programs. CrossFit gyms have seen the same problems. The mindset of “What’s Good for the Goose, Is Good for the Gander” is too commonplace.

As we all know, intensity versus volume, movement selection and even accessories should be athlete dependent and specific. Hell, in Matt’s book, there is even a large section of Masters who wrote in regarding that very topic. Their methods varied wildly, yet the results were similar. I’m sure those methods are strongly influenced by health and longevity. They illustrate that what’s best for them is not best for everyone. They are the evidence that what’s good for the goose isn’t necessarily good for the gander.