Our protagonist on The Daily Morning today is a National Powerlifting record holder in bench, deadlift and overall record holder (63kg open category).

Meet Shama Nazeer, a rising Sri Lankan powerlifter who's defying expectations and crushing records. 

Her journey began in 2018, when she started her fitness journey, driven by a passion for strength and empowerment. 

But it wasn't until after her pregnancy in 2023 that she discovered her true calling - powerlifting. With a newfound sense of purpose, she dived headfirst into the sport, and the results have been nothing short of phenomenal.

In just a year, she's gone from novice to national champion, earning a spot on the Sri Lankan national team and inspiring countless others along the way. 

But Shama's success isn't just about her own achievements - she's part of a growing community of women in Sri Lanka who are shattering stereotypes and pushing boundaries in the world of strength sports.

As a mother and an athlete, Shama Nazeer embodies the spirit of resilience and determination. She proves that with hard work, dedication, and a supportive community, anything is possible - even for those who thought they were too late or too busy to start. 

In this interview, she shares her remarkable story, insights into her training and competition experiences, and her vision for the future of powerlifting in Sri Lanka. Get ready to be inspired by this trailblazing athlete's journey.

Below are the excerpts of the interview,

First up tell us a little about how you got into the world of powerlifting and those early days?

I’ve been passionate about fitness since 2018. From the very beginning, I was drawn to lifting heavy not just for aesthetics, but for the feeling of strength and power you experience. There’s something incredibly empowering about challenging your limits, and for me, it really started with deadlifts. Deadlifts still excite me the most.

But my true turning point came after pregnancy. Stepping back into the gym as a new mother in 2023 was both humbling and powerful. That phase made me realise what my body was truly capable of. 

By 2024, I knew I didn’t just want to train, I wanted to compete. I committed fully to powerlifting, structured my training around the squat, bench press, and deadlift, and prepared for my first meet in July 2024.

While it may look like a short competitive timeline, I truly believe my consistency since 2018 laid the foundation for every single lift I perform today. 

Most athletes train for years before hitting a national podium. You went from starting powerlifting in 2023 to the National Team in 2024. Does it feel like a whirlwind, or did you know immediately that you had a "gift" for the big three lifts?

Although I started training specifically for powerlifting in 2023, I had been building strength long before that, so the progress didn’t happen overnight. I believe I may have some natural ability for the sport, but talent alone isn’t sufficient. I still had to face injuries, drawbacks, and the same challenges every athlete goes through.

So rather than a shortcut, reaching this level was about patience, consistency, and learning through those experiences.

You started your fitness journey in 2018 but transitioned to powerlifting after your pregnancy. What was it about post-pregnancy training that shifted your focus toward pure strength rather than general fitness?

Before pregnancy, my training focused on toning and general fitness. I enjoyed lifting, but it felt more like a routine without a clear purpose.

After pregnancy, I found the right gym, coach, and community, and training became exciting. I had a goal each day, and that’s when I decided to pursue powerlifting seriously.

Powerlifting made me feel strong, healthy, and confident, while still allowing me to look and feel my best. It demands not just physical strength but also mindset and fearlessness and I discovered that in myself through the sport.

Powerlifting is not an ordinary sport, it requires a lot of physical strength. How do you balance the recovery demands of an elite athlete with the daily energy demands of being a mother?

I believe recovery starts with the mind. Managing stress is important, and I’m fortunate to have a supportive family that helps me balance training and motherhood.

I also take nutrition seriously focusing on proper protein, carbohydrates, and nutrients while still enjoying an occasional cheat meal. What you give your body determines how well it recovers.

Finally, I prioritise seven to eight hours of sleep each night so I can perform my best both in training and at home.

In your first meet, you competed in the 63kg class while weighing only 59kg and still won gold. That’s a significant gap. Do you plan on filling out the weight class, or do you feel your strength-to-weight ratio is your "secret weapon"?

A fortnight before my first meet, I was 59.5kg. I had the option to cut down to 57kg or try to gain and stay in the 63kg class, but I chose not to pressure myself and competed at my natural weight.

Over the past two years, I’ve experimented with both cutting and gaining, and I’ve realised I feel and perform strongest around 59–60kg. That balance works well for me in terms of strength and overall physique.

In the future, I may consider moving up in a healthier way, focusing on gaining quality muscle mass rather than rushing it. For now, I believe maximising my strength to my optimal weight is my advantage

You’ve won back-to-back Nationals, do you at times doubt yourself despite your gold medals, and how does that drive your training?

I’ve doubted myself many times, despite the medals. There have been phases with injuries, and moments when I wondered if this sport was really suited for me.

But those challenges are exactly what kept me going. Powerlifting has become a part of who I am, and pushing through difficult periods is where I felt real growth.

I also have a young son who looks up to me, and that gives me an even bigger sense of responsibility. Giving up isn’t an option, I want him to see the value of persistence.

You were placed second at the Carnage meet in the middleweight category. What did that specific experience teach you about the gaps you need to close before hitting the international stage?

The Carnage meet was especially challenging because several weight classes were merged, so the level of competition was much higher. I was also returning after a knee injury and honestly wasn’t mentally prepared, and my body weight had dropped slightly, which also affected my strength significantly.

I went in mainly for the experience rather than expectations, so finishing second was encouraging. The competition was very close and intense, and it clearly showed me where my weaknesses were.

That meet helped me identify exactly which lifts I need to improve, and I’m now heading in a much clearer direction before stepping onto the international stage.

As you prepare for the international stage, what specific numbers (Squat/Bench/Deadlift) are you chasing to feel "ready" to face the world’s best?

I still consider myself between a beginner and intermediate level in this sport. To feel confident competing at the sub-regional level, I’m aiming for at least a 160kg squat, 80kg bench, and 190kg deadlift.

Those numbers are well above where I am now, so it’s definitely not as easy as it sounds. But with consistent training and patience, I’m confident I’ll get there one day.

How has the powerlifting community in Sri Lanka supported your growth, and what do you think the sport needs in the country to produce more athletes with your momentum? 

The powerlifting community in Sri Lanka is incredibly supportive even people you’ve never met will cheer you on and genuinely want to see you succeed, and that energy makes a huge difference on the platform. The federation conducts meets professionally, and senior athletes are always willing to guide others without expecting anything in return, which creates a very uplifting environment.

To build more athletes, we need greater participation and awareness. More trained coaches stepping forward, and both men and women being encouraged to try the sport, will help grow the next generation of lifters.

When you are standing behind the bar for a third-attempt deadlift at Nationals, what is the one thought that goes through your head to get the lift locked out?

Deadlift being my favourite and final lift, so when I’m standing behind the bar for a third attempt, there’s one clear thought in my mind “this is my moment”.

At the 2024 Nationals, my final deadlift was 151kg. It moved exactly the way I wanted it to, and that feeling is still surreal. That lift secured my place on the national team in the 63kg category, and it’s a moment I’ll always carry with me.

For all the women and mothers in Sri Lanka and all over the world who might feel it’s "too late" to start a competitive sport, what would you say to them based on your last two years?

It’s never too late to start powerlifting. I train alongside women in their 30s, 40s and even 50s, and they inspire me every day with their strength and dedication.

I’m just one of many mothers in this community. Being a mother or being in your late 20s or of any age for that matter should never stop you from pursuing a sport. It can be more challenging, yes, but that’s also what makes it special. We learn to be disciplined, resilient, and proud of our body’s capability.