Hello ladies, welcome to spring of 2024!

We anticipate an exciting year ahead in USAPL, and we here to deliver you another great newsletter. This month we have another lifter profile for the one, the only, Tracy Cook! We’re also highlighting a few changes and upcoming events! Read on, enjoy, and as always please let us know what kind of content you would find useful in upcoming editions.

No longer the New Year, but New….Habits?

There’s nothing magical about starting the new year that makes it a better time than any other for changing some things in our lives. Anytime you look around at your life and realize you’d like to make some changes, you can start working on building new habits. Whether you’re revisiting some forgotten New Year’s resolutions, or just wanting to change some behaviors, here are a few tips:

Start small! Yes it may be exciting to set the big goals and create a vision board and promise yourself that THIS.IS.THE.YEAR! In reality, setting small actions for ourselves to achieve helps to build the habit into who we are and solidify it so that we gradually build to something more lofty. This increases confidence and reminds us of just how much we are capable of.

Focus on the process rather than the results. If your goal is to set a state record on your deadlift, try finding things within your control as your smaller goals. You cannot control what other lifters will put up this year, nor can you control many factors in life which may prevent this goal from being realized. You won’t have a way to measure progress until you one day magically set the state record. Some things you can focus on: making sure you get to the gym each week to follow your program, perfecting your form and technique, following a pretty consistent nutrition protocol to make sure you are well fueled, and also prioritizing rest and recovery. Those may not sound as glamorous, but they are the building blocks to get that huge goal.

Habit stack! If you’re adding a brand-new habit, try incorporating it into something you already do. If you want to start walking daily but can’t imagine finding time to go for an hour long stroll, try a 5 minute walk right after each meal.

Build slowly. Just like in training, you can’t just throw on weights each week. You have to allow your body to adapt to what you can lift now and slowly add more. Give yourself a few weeks with a habit to the point where it’s a part of your routine without much effort, then try to increase it slowly. Maybe that 5 minute walk becomes a 6 minute walk.

Be honest with yourself. Sometimes a habit just won’t be the right fit for you, and that’s okay. You may discover you don’t even like deadlifts (gasp!) and don’t want to push that hard for your original goal. If something really doesn’t align with your plans this year, let it go. On the other hand, if you really feel like your goal is a priority, make it a priority and have check-ins with yourself. If you aren’t putting in the work, you may have to change your approach.

Share with us on social media (https://instagram.com/usapowerliftingwomen), what are your top tips to starting a new habit?

Member Spotlight 



Full Name: Tracy Cook

State: GA

Age: 53

Social media: IG: tracyhcook

How long have you been competing/powerlifting? 

9 Years.

How did you get into the sport?

In 2012, when I turned 42 years old, I decided to start working with a personal trainer at a small kettlebell studio. This was my first introduction to strength training. Prior to this, I had never been consistent with any form of exercise. Once I started seeing small glimpses of progress and getting stronger, I was hooked. The training was fun and for the first time in my life, I looked forward to my time in the gym. In 2014, I moved to Charlotte, NC and began working with another trainer who introduced me to the barbell lifts. A couple months after training with barbells, my trainer (Zack) asked me if I would be interested in competing in a local powerlifting meet. I was very nervous about doing a meet, and had never even been to one. I did not even know what powerlifting was. But I loved strength training and thought that it would be a fun goal to work towards. I trained for and competed in my first meet at Battle on the Border in NC in March, 2015. Everyone was so nice and encouraging and it was the most fun experience that I had ever had. Since that day, I have never looked back. Deciding to compete was one of the best and most life changing decisions that I have ever made.

What is your favorite lift, and why?

I have always said that I love deadlifts the most, probably because they have consistently been my strongest lift and the one that I look forward the most in training. There is nothing more empowering that picking up a heavy weight off the floor. However, I really do love training all 3 lifts and it is hard for me to choose a favorite these days. Squats have been my most challenging lift, but working on them and seeing progress has brought me a lot of joy. Over the past year, I have grown to love training squats.

What has powerlifting brought to your life? 

Powerlifting has brought me so much joy - in more ways that I can even begin to count. I have gained confidence and strength that has helped to make me better in every area in my life. There is something incredibly empowering about accomplishing things that you never imagined being able to do. I have met many of my closest friends through powerlifting training and competition. The powerlifting community is incredibly supportive and welcoming. The kindness and support that I received at my very first meet has a lot to do with why I continued to train and compete in this sport. My training has given me consistency and keeps me grounded, especially when life gets busy or challenging. I look forward to my training every day that I get to do it. But more than anything else, having the opportunity to help other women with getting stronger and experiencing the feeling of doing their first meet has been one of the best gifts that I have received from this sport.

What is one message you would give to women who may feel intimidated to compete? 

I can relate as I was that person as well. When my coach suggested that I do a powerlifting meet back in 2014, I did some research to see what powerlifting was all about. My initial response was “no way!” because the thought of lifting in a singlet in front of judges and spectators sounded terrifying to me. Thankfully, I pushed those thoughts aside and went outside of my comfort zone. It truly doesn’t matter how much you lift. The experience is one that you will never forget and most importantly, you will be so proud of yourself for doing it. My first meet was one of the best experiences of my life and I am thankful every day that I decided to do it. I have competed at 22 meets now and each of them is special to me in some way.

What is your next meet/event? 

I am planning to compete at the “Battle on the Border” meet in Concord, NC in June. My father has never seen me compete and this meet is over Father’s Day weekend and is very close to where my sister lives. It will be a lot of fun to be able to have family come to see me compete. My next big meet that I am training for is Raw Nationals in Salt Lake City in September.

How do you like to give back to the sport? 

I became a state referee in 2020 and help at as many meets as possible. I am currently in the process of working towards becoming a national referee and hope to do that very soon. Being a referee has made me a better lifter. I learn something at every meet that I volunteer at. I became a meet director in Savannah last year and have directed two meets and am in the process of planning my third meet for April – the Savannah Spring Classic. One of my main goals is to help to grow the sport and directing meets has given me a way to do that. I spend most weekends at meets volunteering or coaching. These meets can’t run without volunteers, so helping out at a meet is the best thing that you can do to help give back to the sport!

Anything else you think we should know about you? 

I have been married to my husband Jeff for 30 years. We lived in Argentina for 4 years during his last assignment with the Air Force before he retired.

Thanks so much, Tracy, keep on crushing it!

Have an athlete you think we should interview next? Let us know!

Changes in USAPL Raw Nationals Qualifying Totals

National Qualifying Totals (QTs) have been updated effective January 29, 2024. These changes can be found on the QT page (https://www.usapowerlifting.com/lifters-corner/qualifying-totals/).

Previously QTs were evaluated every two (2) years and adjusted accordingly. Starting in 2024 QTs will be evaluated annually and adjusted to reflect the demonstrated strength in each division.

To compete in a USA Powerlifting National Meet, you must achieve a total equal to or above the QT for the class you plan to compete in on or after January 1 of the year before the year of the National Meet. Effective for the 2025 Raw Nationals this QT must be achieved at a State Championship, Regionals, Nationals, World Cup, or Pro meet.

Upcoming Events

Volunteer here for Collegiate Nationals (https://form.jotform.com/usapowerlifting/2024-collegiate-nationals-referee-a)

Let’s all get after it in 2024!

Sincerely,

USA Powerlifting Women’s Committee

women@usapowerlifting.com