Online Competitive Powerlifting Coaching for Women
Online
I help women with gym experience get ready for powerlifting competitions through custom training plans, technique feedback, and real contest prep based on my own platform experience.
Pricing Guide
1-on-1 Powerlifting & Nutrition Coaching
Training Strategy
- Customized SBD Plan: Personalized schedule focusing on competition lifts (Squat, Bench, Deadlift) and accessory work like Spoto Press or RDLs.
- Load Management: Volume and intensity tracking using RPE or Percentage based loads to ensure strength gains.
- Weak Point Training: Specific exercises targeting sticking points like glute activation or lockouts.
Video Form Analysis
- Detailed Form Review: Feedback on depth (squat), arch and leg drive (bench), and slack pulling (deadlift).
- Correction Cues: Voice notes or text annotations with specific mechanical fixes.
- Frequency: Review of approximately 12-16 videos per week.
Nutrition & Supplementation
- Macro Targets: Custom protein, carb, and fat goals tailored to weight class requirements (e.g., U63kg).
- Supplement Guide: Dosage and timing recommendations for performance aids like Creatine and Whey Protein.
- Peri-Workout Nutrition: Pre and post-lift fueling strategies for recovery.
Support & Accountability
- Direct Access: Support for queries on gym setup, soreness management, and schedule adjustments.
- Weekly Check-ins: Monitoring adherence to the plan and training consistency.
12-Week Competition Prep & Peaking Block
3-Phase Periodization
- Hypertrophy Phase: Focus on building muscle base and work capacity.
- Strength Phase: Increased intensity to acclimate the Central Nervous System to heavier loads.
- Peaking & Taper Phase: Reduction in volume to shed fatigue and express 1RM strength on test day.
- Deload Protocols: Scheduled recovery weeks to prevent injury.
Meet Specifics & Rules
- Regulation Coaching: Education on federation-specific commands (Start, Press, Rack) and technical rules.
- Gear Optimization: Selection and usage guidance for lever belts, flat sole shoes, and wrist wraps.
- Lift Validation: Strict video judging to ensure training lifts meet competition standards (no soft lockouts or heaving).
Strategy & Weight Management
- Attempt Selection: Mathematical planning of 9 attempts (Opener, 2nd, 3rd) to maximize total score.
- Weight Class Cuts: Nutrition adjustments to ensure successful weigh-ins without strength loss.
Mental Prep
- Performance Mindset: Strategies for handling platform nerves and pressure.
- Federation Guidance: Advice on meet registration and administrative processes.
About Online Competitive Powerlifting Coaching for Women
Straight talk, no nonsense
If you’re serious about stepping up your powerlifting game, you’re in the right place. I don’t give you dreams or shortcuts - just the truth, hard work, and the kind of support that actually gets you platform ready.
Who I Coach
- You’ve already got a year or two in the gym and want to try women’s powerlifting contest prep.
- Maybe you’re competing but feel stuck or want to sharpen your lifts and actually see progress.
- You want a plan that’s practical, science-backed, and has zero bakwas (nonsense).
If you want quick fixes or easy wins, ye coaching aapke liye nahi hai (this coaching isn’t for you).
What You Can Expect
- Technique deep dive for squat, bench, deadlift - all tailored for competition-ready lifting technique.
- Feedback on your videos, so you know you’re lifting legal and staying safe.
- Rulebook walkthroughs (Powerlifting India, etc.), gear tips, and mental tricks for the big day.
- Custom strength plans - no recycled templates, just what your body and your goals need.
- Accessory work (like RDLs, Spoto Press, Face Pulls) to push your main lifts up.
- Structured cycles with smart progression, deloads, and recovery.
My Story & What You Get
I’m not just a coach, I’m on the platform too - National Gold Medalist, record holder in deadlift (141kg), mom of two, 46 years old. I know the nerves, the pressure, the reality of this sport.
Nutrition? Ha, without that, taqat nahi aayegi (you won’t get strong). I’ll help you build a real food plan for muscle and strength - no fads.
If you want to lift with confidence and compete for real, I’m here.
Meet your Expert
Shikha Singh
510 connects in last 3 months
My Story
46, aur main abhi bhi khud ko bana rahi hoon. National powerlifter hoon, aur jo mirror mein dikhta hai, usse proud feel karti hoon. Family Bali ghoom rahi hoti hai, main gym mein pasina baha rahi hoon - kyunki mera passion break nahi leta. Shuruat mein galtiyan hui, halka weight uthaya, socha sirf 'tone' karna hai. Par toning bhi muscle banana hi hai. Injury hui, darr laga, par seekha ki asli azaadi andar ki taqat hai. Free body, free mind. Har har mahadev.
My Work
Online Fitness Coaching for Women - Personal training, live group classes, and custom workout plus nutrition plans. All online, for women who want real strength.
Seedhi Baat, No Bakwas - Belly fat ka solution? Calorie deficit and proper strength training. Lemon water se kuch nahi hota.
Strength Training for All Ages - Client Priya, 43, lost 12kg, fixed knee pain, now squats with 10kg. Consistency matters, age doesn’t.
No More Mistakes - Main sikhati hoon sahi form. Powerlifting is focus and discipline, not just heavy weights.
Real Workouts, Not Activities - Ghar ke kaam workout nahi hain. Muscle resistance chahiye, chahe basic weights ho ya gym.