At Omaha South High School, the Powerlifting Club is about more than just lifting weights. It’s about getting stronger, making friends, and pushing yourself.

Coach Kirsten Baker, who started powerlifting in 2016, began coaching at South in 2020 after discovering the school had a team. Excited to help students improve their strength and confidence, she stepped into the role when the previous coach moved on.

The team practices three times a week, focusing on squats, bench press and deadlifts. They use progressive overload, starting with lighter weights and more reps, before increasing the weight as they get stronger. To stay healthy, Baker reminds them to eat well, rest and avoid overtraining.

During practice, athletes work in small groups spotting (helping another person complete a weightlifting exercise), loading weights and cheering each other on. The environment is supportive and fun, with music playing and everyone pushing their limits, Baker said. Leading up to competitions, athletes test their max lifts, practice their opening weights and then rest for four days to recover.

Senior Mariamne Miranda-Becerra, a dedicated team member, joined because of her sister and aunt.

“They inspired me to join, and I stay consistent because I love the sport and my team,” she said. Competing against herself is her biggest challenge. “It’s always me vs. me. It’s tough when progress is slow, but I’m proud of how far I’ve come.” Her best lifts are a 205-pound squat, a 115-pound bench press and a 255-pound deadlift. She encourages anyone interested in joining to embrace the challenges and be open to meeting new people. “It’s a welcoming community where we all support and encourage each other.”

For Baker, the best part of coaching is seeing students reach their goals. The biggest challenges are the short season and limited funding since the team is a club, not a sport. Still, the team stays motivated by celebrating each other’s progress whether it’s lifting more weight, doing more reps or improving technique.

Baker said she believes anyone can be a good powerlifter if they show up, listen to coaching and support their teammates.

Powerlifting is about competing against oneself while encouraging others to do their best. Baker’s advice to new lifters is simple: show up, work hard and stay open to learning. With the right mindset, anyone can get stronger and discover their potential.