Powerlifting World Record Holder – Samantha Johnson
Powerlifting is a brutal sport where men and women push their bodies to the limit and see how much weight they can move according to strict powerlifting guidelines. The men’s side of powerlifting seems to get more press than the women’s but that’s not to say that women don’t train as hard. And when it comes to hardcore training, Samantha Johnson knows a thing or two about pushing some impressive weight. In fact, she is a world record holder.
Below is an interview I did with powerlifter, Samantha Johnson. We talk about everything she’s gone through to get to where she is today in life and in powerlifting. I hope you enjoy the interview with Samantha Johnson!
Disclaimer: This article is for informational purposes only and is not meant to treat or diagnose any condition. It is recommended that you speak with your doctor before starting any exercise program, changing your daily nutrition, or adding any supplements to your regimen.
An Interview with Powerlifting World Record Holder — Samantha Johnson
For those who aren’t familiar with your background, how did your love for fitness and powerlifting start and what are you currently doing now?
Samantha Johnson: My love for fitness and weights started at a young age due to my parent’s influence. My father was in the Navy. Most of his career was spent in the EOD but, in his younger days, he was a Navy SEAL. My earliest memories with him are doing PT (Physical Training) with him and using his arms to do pull-ups. I was 12 when he bought me my first weight set. Being a military wife, my mom was always physically and mentally tough. With my dad gone months to years at a time, she had to be everything and handle everything herself. All of this laid the foundation for my love of powerlifting.
My fitness journey has had its ups and downs over the years due life and health events. It was about 7 years ago that I got very obsessed with fitness, and became “cardio queen” and “class addict.” Then, came more ups and downs due to career changes, and finally about 4 years ago, I became determined to commit myself to not just workout, but to train. I knew that I wanted to be involved in the fitness community, but was uncertain of which path to take. I started down the road to Bodybuilding and committed to a photoshoot to test the waters. I was proud of the results, but realized that bodybuilding wasn’t the right path for me at that time. Along the way, I had fallen in love with the heavy weights and the adrenaline rush that came from completing a big lift and hitting a new PR.
In May, I completed my first meet, Redemption IV, with RPS in Ft. Meyers. I entered as an Amateur for Raw Classic in the 148 weight class, and I left in the Pro category. My total was 804 (270 squat / 165 bench / 369 deadlift). I won the Best Female Lifter, and set three state records, a world record total, and became the number 1 Amateur female lifter in the US for RPS. It was a good day.
Right now, I am prepping for my next competition at the Redemption Sports Expo with RPS at the end of September, and it is an Arnold Qualifier. I’ve entered the 132 weight class for Raw Classic, so I am working to trim down, get stronger, and make it to the Arnold.
What is the main goal that you want to achieve through powerlifting?
Samantha Johnson: Powerlifting is strength, both literally and figuratively. It shapes you in way that you don’t consider when you pick up the weights. You realize your grit, and you develop determination like you’ve never known. In order to lift the heavy weights and get stronger, you have to push yourself, dig deep, grab ahold and shake your inner self, chatting and screaming “you’ve got this, you can do this, you will do this!” The confidence is empowering, and you feel more prepared and capable of taking on all things in life. My goal is to share that with others. I would love for everyone to know that feeling, whether it is though overall fitness, sports, bodybuilding, CrossFit, powerlifting, or anything that gets you moving and feeling healthy.
My personal goal is to just keep getting stronger, and make it to the Arnold.
When people think of women lifting heavy weights, they immediately think they will start looking like men. What have you found through your own experience and what do you tell people who you hear say that?
Samantha Johnson: Don’t get too big. Why do you want to do that/look that way? Why do you feel the need to lift heavy weights? Women with muscle are gross. Aren’t you afraid you’ll look like a man? I want to get in shape, but I don’t want big muscles so I don’t want to lift weights. Is your husband ok with you lifting all these weights? I’ve heard it all from family, friends, and complete strangers.
One of my favorites, that I have gotten many times is, “Your arms are so big/muscular! I want to tone up my arms. What can I do to get rid of wiggly arms? I just don’t want to get big…like you.” I understand that these people don’t mean to be insulting, and large or defined muscles on women are not everyone’s cup of tea, so I don’t take it personally. The part that does frustrate me is that it discounts all of the hard work, dedication, 5am workouts, calluses, ripped hands, bruises, pulled muscles, dislocations; the literal blood, sweat and tears that it took for me to get where I am. For someone to think that it is possible to lift moderate weights a few times a week and develop a competitive level of muscle and strength is disheartening to say the least.
I was recently having a conversation with several female friends that powerlift, and we began laughing about shared experiences. We all agreed that we have cleared out our fair share weight rooms at commercial gyms. It’s an interesting experience to begin working out only to look up and realize that everyone has vacated a 20ft radius around you. And, I swear I shower and wear deodorant, so no smelly jokes!
When people have questions about why I love lifting, I tell them how much joy I get from improving myself, being strong and able to handle things on my own, and how addicted I am to the iron. I think people see how passionate I am about it, and most of the questions and discussion turns to asking for advice on exercise and nutrition.
What does your current workout plan look like during the week? How many times do you train and what do you train on those given days?
Samantha Johnson: I typically train 5 times a week, focusing on the big lifts each day and accessory work to improve those lifts. (Squat, Bench, Deadlift, Military Press, and one day focusing on heavy back work). An example would be Heavy Squats 90% 5×4, Pull-ups 10×4, 5 second paused squats 70% 3×3, deficient deadlifts 50% 10×4, leg press 20×3
If I begin to feel too beat down, or exhausted, I’ll cut down one lifting day and add a mixed-condition or HIIT workout to keep moving and lifting, but give my body a little break. It also helps to mix things up every once in a which so that things don’t begin to feel stale.
What advice can you give other women who might be afraid of stepping in the weight room?
Samantha Johnson: The two biggest concerns I hear from most women when it comes to weight lifting are, “I don’t know what to do” and “I don’t want to get bulky.”
The best advice I can offer with regard to the first concern is, if you can afford it, hire a personal trainer for at least 1-2 months to get started. They will be able to give you the knowledge and experience you need to feel confident working out in the weight room on your own. If that is not possible, consider subscribing to an online training program. This can be more affordable, and still provide you with resources to build your confidence and knowledge. Mixed conditioning classes are also a great place to start. All you have to do is google gyms in your area and read the reviews to know where to go.
I think the best way to address the second, often cited concern about “getting bulky,” is to reference the man himself. When people would tell Arnold that they did not want to end up looking like him, he is quoted as saying “don’t worry, you never will.” Most people will never commit to the time, dedication and nutrition that I require to grow large muscles. So ladies, unless you plan on dedicating your life to lifting, “getting bulky” should not be a concern.
Is there anyone you would like to thank for helping you get to where you are in your career?
Samantha Johnson: I always thank my husband, Rodney, for supporting me, being proud of me, and never complaining about me spending time in the gym. (Unless, I’m trying to drag him there!) My two girls, Miranda and Tabitha, for all their patience with their crazy lifting mom. I try to get to the gym in the early morning hours so it doesn’t interfere with my time with them.
My dad has always encouraged me with lifting and is always sharing my social media posts and bragging about me. My mom was always tough as nails, which taught me that being strong, confident and seen as dominant was a good thing.
And last, but not least, my trainer, Jason Kasheta. I have been with him for over two years, and I WOULD NOT be where I am without him. He is a coach, trainer, mentor, and encourager. I cannot say enough great things about him, and his level of expertise, and I could never say thank you enough to him.
Where can people follow you and your journey?
Samantha Johnson: I am on Instagram @strongersam, and my coach posts a lot of our training @kashetabodyfit.
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