“When I first started I was very intimidated,” at just 23 years of age, Jessica Van Der Knaap is now a World Champion Powerlifter.
Powerlifting isn’t just about lifting heavy weight. It’s about building confidence, defying expectations, and pushing beyond personal limits. For many women, stepping into the weight section of a gym can feel intimidating, but one athlete’s journey shows just how transformative the sport can be.
Still early on in her career, Jessica has already achieved incredible feats but her ambitions don’t stop here. “I want to be the strongest powerlifter out there. When I want something, I make sure I put everything out there to give 100%,” she said.
What is Powerlifting and What are the Benefits?
Powerlifting is a form of competitive weightlifting consisting of three types of lift in a set sequence with the end goal of lifting as much weight as possible across all three lifts.
Beyond building strength, powerlifting offers numerous benefits. Lifting heavy weights enhances bone density, reducing the risk of brittle bones and osteoporosis later in life. The sport engages every muscle group through compound movements, improving coordination and promoting better muscle development than isolated exercises.
The stronger you become, the more muscle you’re likely to build. Over time, this can boost your resting metabolic rate, allowing you to burn more calories even at rest.
Additionally, overall strength gained from powerlifting helps prevent injuries in other sports like running and cycling while also making everyday activities—such as climbing stairs or hiking—easier and more efficient. A group of researchers at the Norwegian University of Science and Technology back in 2013 also found that weightlifting improves bone mineral density and content in women who have gone through menopause.
From Intimidation to Inspiration
Like many women venturing into strength training, Jessica said she felt self-conscious and out of place when she first started.
“At first, I wasn’t very confident training my upper body in the gym and always had to have a gym buddy with me.”
But this all changed when she saw a female powerlifter in action. “She was so strong but didn’t look massive – this is awesome, the best of both worlds!” Seeing strength in a form that defied the common misconception that lifting makes women look “too big” was a game-changer for her.
With guidance, Jessica began taking weight training seriously in July 2021. Despite feeling like the only woman benching in the gym, she kept pushing forward, fuelled by a newfound determination.
“It’s important for women to feel strong and to not be afraid of the weights.”
The Power of Community and Confidence
The powerlifting community played a crucial role in her growth, she said, “just having another woman with me in the weight section at first was pretty important and vital to start with.”
Eventually, the fear of judgment faded with the guidance of professional powerlifters and the results of her dedication showing. “As the weights kept getting heavier and heavier, my confidence also got more and more,” said Jessica.
“It’s given me something to actually live for. Eventually, when you feel so confident in yourself, you stop caring about what other people think, and when you make that switch, life just has way more colour.”
Competing on the Big Stage
Powerlifting competitions are divided into lifting categories, weight classes, age groups, gender divisions, and types of equipment used. Jessica competes as a Classic Raw junior lifter and larger competitions last anywhere from one to seven days. She added that for her first official competition she experienced some nerves, “I didn’t know what to expect.”
The competition took place in a small East Sussex gym in the town of Eastbourne where she pulled an impressive 190kg/418.9lbs deadlift. “I felt exhausted,” said Jessica, ” I felt all the emotions, but afterwards I felt amazing!”
“I felt on cloud 9 the whole day, I was so proud of myself for doing it and actually doing well!”
She went on to compete in additional competitions, setting records in Manchester and earning an invitation to Ireland for the 2024 World Championships.
Jessica remembers the competition in Ireland very fondly, “That’s got to be my favourite comp.” Full on adrenaline and dedication, Jessica lifted a 205kg/451.9lbs deadlift, smashing through the world record in the Amateur World Powerlifting Congress (AWPC) as a junior lifter. The previous record for the AWPC was 190kg.
A Life Transformed
“Powerlifting makes me feel like I’m on cloud nine. It’s my life—I live and breathe it. Everything I do is for my sport—what I eat, how I dress, how I carry myself.”
Before she started powerlifting, Jessica said she struggled with severe anxiety and was on medication. “I could barely string a sentence together or meet a new person without feeling anxious and nervous, stumbling over my words. Now, I feel like I can talk to anyone about anything. It’s done a 360 on my life.”
USA’s Powerlifting team says that powerlifting can greatly benefit mental health and triggers the release of endorphins, enhancing self-esteem through goal achievement, and lowering stress levels. All of this contributes towards a sense of control and accomplishment—all of which can help ease symptoms of depression and anxiety.
Encouraging Others to Take the Leap
Jessica urges anyone thinking about powerlifting to do it, “you lose every opportunity you don’t take in life—so take it!”
She recommends visiting a local gym that hosts competitions or watch some powerlifting events on TV. “It’s important for women to feel strong and to not be afraid of the weights,” she says.
Powerlifting isn’t just about the numbers on the bar—it’s about self-belief, resilience, and finding purpose.
If you’re feeling hesitant about starting strength training, Jessica’s advice is: “Don’t give a f*** about what other people think of you because they truly don’t care. Go in the gym like you own it, keep your chin and chest up high.”
