Jen Thompson is 132 Pounds of Power

‍Jen Thompson, a legendary powerlifter renowned for her record-setting bench press, has inspired generations in the sport. Throughout her career, she has exemplified grit, discipline, and unwavering commitment to her craft. As she continues to set new benchmarks, Thompson sat down with Headlines Over Sidelines to share insights into her approach to training, the impact of community, and her ambitions for the sport.

Prep for the Press 

Thompson is known predominantly for her bench press, and make no mistake: her bench press power is no accident; it’s the result of intense preparation. 

“The bench press is the most technical of all the lifts,” Thompson explains. To conquer it, she relies on mental visualization. "I imagine myself on the competition stage and walk through each step," she says. Whether it's visualizing the weight or timing her press, this mental practice prepares her to execute with precision on competition day. “I like to do this when I walk my dogs,” Thompson smiles. “By the time the competition comes, I’ve practiced the lifts over a hundred times.” 

Thompson’s focus on repetition extends further than her mental preparation. “During my training, I have someone call the commands for me – start, press, rack – so that I’m on autopilot when on the platform,” she says, emphasizing the importance of knowing how to prepare before a big lift. 

When it comes to physical training, Thompson has her routine here, as well. “I also incorporate multiple bench press variation exercises to work different aspects of the lift,” she explains. Her training also includes overloading and exercises such as board presses, pin presses, heavy holds, and band presses. She also relies on the athletic performance mouthpiece from AIRWAAV, which “allows me to set my jaw and create pressure to perform these lifts. We know pressure creates power, therefore, I am able to lift more weight. I also find that it helps me with my stability on all my exercises,” she says. 

Now in her 50s, Thompson says that her training hasn’t changed much over the years. “I think I’m better at listening to my body, and knowing when to push hard and when to back off,” she says. Looking ahead to how she’ll continue to train and build strength into her 60s, 70s, and even 80s, Thompson emphasizes the importance of “being a student of the sport,” noting how she is constantly adjusting her training to find what works for her body and her lifestyle at every stage. 

The Power of Community in a Solo Sport

Apart from physical and mental training, Thompson relies heavily on her community – which might seem strange to some, given powerlifting is typically seen as a solo sport.

“Having a tribe to cheer each other on and hold each other accountable is priceless. I often [attribute] my successes to my training partners,” she shares. For Thompson, lifting with friends provides not only support but also valuable feedback on form and technique.

Having competed since 1999, she’s built friendships with lifters around the world. "When you go to events, it's like reuniting with old friends," she explains, highlighting powerlifting’s unique mix of competition and camaraderie.

“If it’s something you enjoy and it’s important, you find a way to do it," Jen Thompson says.

While Thompson’s powerlifting tribe exists around the world, it also pushes her from right at home. “Weightlifting has been part of our family dynamic,” the powerlifter says of training with her family. 

“At 4:00, we all get together, train while we talk about our day, and joke around. We always get our training in, but sometimes it’s a different time or day,” she says of always finding a way to prioritize her sport while juggling family, work, and other responsibilities. “If it’s something you enjoy and it’s important, you find a way to do it.” 

Words from the Wise 

As the powerlifting world grows, especially among women, Thompson is viewed as one of the leading figures – and inspirations – for upcoming generations of lifters. As such, she encourages newcomers to embrace the wealth of resources now available. “This is such an amazing time to get into powerlifting,” she says. Reflecting on her early days, when society was less accepting of muscular women, the world champion lifter is thrilled to see how the sport has evolved.

She encourages young lifters to find a community, whether that be asking a neighbor or friend to go to the gym, as well as to find a mentor or in-person coach to help along the way. “If not, there are beginning powerlifting programs you can find online,” Thompson suggests, pointing to her own – Thompson’s Gym – as a helpful resource for new lifters. 

“I’d also recommend going to some local powerlifting competitions,” she says, highlighting how this can help to find people who love the sport and are always willing to “help set you in the right direction.” 

Powering Ahead 

With nine classic national powerlifting titles already under her belt, Thompson’s next big goal is reaching ten. While she acknowledges the challenge of competing with younger lifters, her determination is unwavering. "I still think I have an amazing breakout performance in me," she says confidently.

Beyond personal records, Thompson has a vision for the future of powerlifting. She wants to see the sport become mainstream, with more media coverage and equal representation for women. She also hopes powerlifting will gain official recognition at the high school and collegiate levels, paving the way for scholarships and increased accessibility.

In every lift, every competition, and every interaction with her fellow lifters, Jen Thompson continues to break barriers, proving that powerlifting isn’t just about individual strength — it’s about the strength of a supportive community. As she presses forward, Jen embodies the spirit of resilience and determination, inspiring a new generation of lifters to dream big and lift even bigger.

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