What Powerlifting Injury Taught Me About Strength

This isn’t one of those “back and stronger than ever” stories. At least, not yet. This is about the time my body said “enough”, and I was finally forced to listen.

I got injured powerlifting. Or to be more specific, my body honestly had enough of it.

Like many of us who fall in love with strength training, I chased numbers, progress, and the next PR like my life depended on it. I thought pain was just another training partner. But then my body pushed back — hard. And when you’re laid up, sidelined, or stuck in physical therapy with a powerlifting injury instead of the squat rack, you’re forced to face some uncomfortable truths.

So here’s what being injured taught me — not just about lifting, but about life.

1. Nutrition Is Non-Negotiable For A Powerlifting Injury

Recovery isn’t just about rest. It’s built on what you feed your body every single day. Protein, micronutrients, hydration, and anti-inflammatory foods aren’t just “nice to have” — they’re the foundation of healing. Eating well isn’t about aesthetics or hitting a caloric target; it’s about rebuilding tissue, restoring energy, and repairing damage.

Injury taught me that nutrition isn’t just fuel — it’s therapy.

2. Your Body Speaks — Learn Its Language

There were warning signs before the injury. Tightness. Niggles. Fatigue. Sleep disruptions. But I overrode them with sheer determination and passion for the sport - I didn't want to stop, or even slow down.

What I’ve come to realise is that strength is not just about how much you can lift — it’s about how well you can listen. Every ache, every drop in performance, every nagging “off” feeling… your body is trying to tell you something. Ignoring it is like silencing a smoke alarm while the fire’s still burning.

Learning to check in with my body daily — and honor what it needs — has changed the way I'll train forever.

3. Trust the Process, Even When You Can’t See Progress

The hardest part of injury is the invisibility of recovery. You stretch, rehab, eat well… and it feels like nothing is changing.

But healing is not linear. Growth is not always visible. I had to learn to trust that the small, consistent things I was doing were adding up. And guess what? They were.

The lesson? Don’t quit just because it’s quiet. Recovery, like strength, is built rep by rep, day by day.

4. Slow Is Smooth, Smooth Is Fast

I used to think progress was about grinding harder and faster. Now I know it’s about going slower, with intention. I had to relearn and even change some movement patterns. Respect warm-ups. Fall back in love with the basics.

It’s humbling. But it’s also empowering — because when you move with control, when you train with purpose, you become dangerously effective in the long run.

5. Play the Long Game

This injury reminded me that I'm not here for a season. I'm here for life.

Powerlifting, fitness, movement — they’re lifelong pursuits. And that means thinking in decades, not days. Sometimes that means backing off now, so you can still be lifting when you're 70.

That mindset shift changes everything. It's not about the next meet, the next PR, or the next transformation. It’s about building a body and a mindset that lasts.

So... if you're injured, or in a rough patch, or frustrated with your pace — I see you. And I want to remind you:

• Eat like healing is your job.

• Listen like your body is your coach.

• Trust that your slow steps forward still count.

• And remember: the goal isn’t to be the strongest today — it’s to still be strong tomorrow, and the day after that.

Keep showing up. Keep choosing the long game.

See you under the bar — when the time is right.

Tamar

P.S. If this resonated check out my Instagram post for more practical tips.

And if you'd like support with your rehabilitation journey, book a free consultation with me to learn how I helped rehab clients back to World Champion level.