Ōmanawa woman Karen Humphreys admits having to a lot of nerves as she prepares to defend her world powerlifting title in October.

The 61-year-old will represent New Zealand at the IPF World Classic & Equipped Masters Powerlifting Champs and the Commonwealth Powerlifting Champs at one huge event being held in Sun City, South Africa from October 4-13.

But it’s not the competition or being on stage that trigger her jitters.

“I can totally wipe the crowd out of my mind. For me, the nerves are about the possibility of letting down my supporters. That’s my biggest ‘in here’ problem,” she admits, tapping her head.

“Because I do know that everyone’s behind me.”

Where it began

Karen’s fitness journey began with the loss of her son to leukaemia 11 years ago. “One of our daughters had just qualified as a personal trainer, and I’d spent so many months with our son in hospital doing nothing that she said, ‘Right, Mum, it’s time for you’.”

Karen threw herself into triathlons, half-marathons, mud runs and then boxing at the age of 50, before joining Mike Jones’ Ruthless Barbell Club in Judea five years ago. Six months later, she competed in her first powerlifting competition.

“Since then, she’s done 14 events, winning multiple national titles, the Commonwealth Championships in 2022; and then last year she won the world championships in Mongolia,” says Mike.

Karen Humphreys in the gym in Judea with her coach, Mike Jones.

Cleaned up

Karen cleaned up against her international competitors in Mongolia - winning gold for a 117.5kg squat and a 145kg deadlift, and taking silver for a 60kg bench in her division. What’s more, Karen’s squat, deadlift and overall total broke a new Commonwealth record!

“She’ll be going for her second Commonwealth gold this year,” says Mike.

Karen trains four days a week for up to three hours each session and fits this into her working week.

“I started like anyone else; lifting tiny weights around a tenth of what I lift now. I’ve got to treat my body for its age.

“Unlike the younger powerlifters who walk into the gym and jump straight under a bar, I spend 25 minutes warming up with rowing and stretching before I do any lifting at all.”

Now, she squats double her body weight and will be among 43 Kiwi athletes heading to the double competition. Mike has been selected as one of three head coaches for the New Zealand team.

“I’m very proud of what she’s achieved,” Mike says of Karen. “She’s determined in everything she does; what she eats, how she trains, everything. The effort she puts in is what makes the difference.”

Rare dedication

“I have to calorie-count like you wouldn’t believe because we have to stay within a 5kg range,” says Karen. “So at the moment, I’m watching everything, right down to every teaspoon of Olivani spread and every quarter cup of oat milk - just making sure my carbs, fats and protein are all in balance.”

Mike says it is rare to see this kind of dedication. “I’m surrounded by athletes and I coach high-level competitors, so I get to see that focus and mindset more than other people - and I can tell you from that perspective that it’s really impressive what Karen does.”

“She has a good chance of pulling off another win.”