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Sasha Gonzales

In June 2024, petite Singaporean powerlifter Farhanna Farid set a world record in the 52kg class – dead-lifting 209kg, or about four times her weight – at the World Open Classic Powerlifting Championships in Lithuania.
It was not her first achievement in the sport.
In her international competition debut at the Asian Classic Powerlifting Championships in 2018, the 158cm (5ft 2 inch) Farid won three gold medals, and in June 2022, she set a world record in her class by lifting 200.5kg (442lbs) at the World Open Classic Powerlifting Championships in South Africa.
In December the following year, she smashed her world record twice, lifting 203.5kg on her second attempt and 208kg on her third attempt at the Asian Classic Powerlifting Championships in Malaysia.

The 31-year-old’s foray into powerlifting was accidental. In 2015, Farid would accompany her then boyfriend, now husband, James Barcelo – who is also a competitive powerlifter – to the gym.
Barcelo, whom Farid describes as a “gym rat”, lifted weights, so Farid picked up his routine and fell in love with the sport.

In powerlifting, athletes aim to lift as much weight as possible in three main lifts: the squat, bench press and deadlift. Each is a test of different muscle groups, demanding physical strength but also mental resilience and strategic planning.
In 2017, Farid discovered just how good she was when she took part with gym friends in a mock meet – a simulated competition experience.
“I dead-lifted above what was supposedly the national record for my weight category,” she says.
“I was 25 years old and just lifting weights recreationally at the time. I didn’t know what was ‘heavy’ or significant for a woman to lift, as I was lifting with men regularly and there weren’t many women lifting weights at my gym back then.”
Barcelo convinced her to get a powerlifting coach and register for a meet (competition). While Farid felt that lifting weights on a stage in front of people would be “nerve-racking”, she found the idea “absolutely thrilling” and was curious to see how far she could push herself.
Strength isn’t about how much you can lift. There are many other factors involved, such as technique, form, and mental fortitude
Farhanna Farid
Since that first competition in 2018, Farid has not looked back.
“I wanted to prove to myself that that fateful deadlift attempt at the gym was not a fluke and that I could accomplish something despite feeling nervous about it,” she says.
“My goal was to break the deadlift national record, but when I won my category and the best female lifter award, the tide turned for me. I enjoyed competing and was hungry for more.
“It boggled my mind that I was good at something I never even knew I had the potential for.”
Farid says she owes much of her success to Barcelo, now her handler at competitions, who recognised her potential and nudged her towards what was uncharted territory. The pair married in 2022.

“When I’m competing, all my needs come before his and he ensures that I have the most optimal environment leading up to the big day,” she says.
Powerlifting has benefited Farid in many ways, including improving her overall functional strength. It has also convinced her that she can achieve whatever she focuses on and has proved to her that the mind can be stronger than the body.
It has taught her how to adapt and thrive in adversity and to be more resilient physically and mentally.
Farid competes at least three times a year, so she is almost always in training mode. This is why she gives herself a chance to unwind and recharge by travelling for one or two weeks after big competitions.

She also loves to cook as a way to relax. On any given day, she eats whatever she feels her body needs. Protein is a big component of her meals and she gets this from whole foods and whey protein. She also makes sure to consume enough fibre and carbohydrates, especially on training days.
In the lead-up to competition season, she avoids foods that are highly processed or high in fat and sodium, as these are not “performance-friendly”.
Farid is a trained pharmacist but no longer works as one. She says powerlifting is not unlike her old job.
“Pharmacists have a saying: ‘Treat the patient, not the numbers.’ As powerlifters, we’re naturally driven by the numbers on the bar, but most of the time strength isn’t about how much you can lift. There are many other factors involved, such as technique, form, and mental fortitude.”

One reason Farid became a pharmacist was to help people. Earlier this year, she established her own coaching company, Valkyrie Powerlifting, to help others by sharing her knowledge acquired through years of lifting and competing.
“Guiding people to achieve their full potential, however they define it, gives me a sense of purpose and immense satisfaction,” she says.
Farid believes anyone can learn strength training basics, but advises those new to the sport to hire a coach so they can get the right kind of guidance and learn how to prevent injuries.
When working with new clients, Farid advises them on what to expect, how much time and effort they need to commit and what habits they must change to support their training goals.
You need to be able to rise to the occasion, especially when everything looks to be against you
Farhanna Farid
Farid has been injured before and knows how physically and psychologically challenging the recovery process can be; she does not wait until she is in pain to do something about it.
“I take a proactive approach. My rehab and warm-up protocols are non-negotiable so I generally don’t get sore from training,” she says.
“To mitigate the little aches that can occur when my body takes a beating from the high-intensity loads, I get a sports massage every three weeks, regardless of how I feel. I also see my physiotherapist the moment I feel an injury coming on.”
Farid hopes to still be powerlifting at 70, long after she has had children and her hair has turned grey. She believes that if she is able to lift sustainably and strike a balance between her competing needs and recovery at that stage of life, then that goal is achievable.

Her ultimate goal is to reach the podium on the world platform. “Raw” powerlifting, also known as classic powerlifting, will feature in the 2025 World Games, and she hopes to qualify for it.
This type of powerlifting is performed with minimal supportive equipment and emphasises the lifter’s technique, mobility and stability.
Being a champion powerlifter requires more than strength and discipline.
“It also takes time, grit and consistency. You have to be patient enough to get through the boring and mundane aspects of training, and you need to know how to power through injuries, losses and missed opportunities to come out even stronger on the other side,” she says.
“And you need to be able to rise to the occasion, especially when everything looks to be against you. I think it takes having a strong mind and heart and a touch of bravado.”
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How a Singaporean pharmacist became a powerlifting world champion, and found her strength

Singaporean powerlifter Farhanna Farid just before she broke a dead-lifting world record at the World Open Classic Powerlifting Championships earlier this year. The trained pharmacist talks about how the sport she accidentally fell into has made her strong mentally. Photo: SBD & White Lights Media

Farid set a world record at this year’s World Open Classic Powerlifting Championships in Lithuania. Photo: SBD & White Lights Media

Farid fell into powerlifting after following her now-husband Barcelo to the gym. Photo: www.instagram.com/jamesbarcelo

Farid celebrates with her husband and competition handler, Barcelo. Photo: SBD & White Lights Media

Farid taking time to travel in Malta after a competition in 2023. Photo: instagram.com/farhannafariddd

Farid enjoys a brunch of poached eggs encased in an omelette and yogurt and berry Dutch pancakes – a meal with a lot of protein. Photo: instagram.com/farhannafariddd

Farida and Barcelo in South Africa on a trip to celebrate their wedding anniversary. Photo: instagram.com/farhannafariddd

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Lifestyle

Health & Wellness

Health

Record-breaking powerlifter Farhanna Farid talks about picking up the sport by chance and how it has made her physically and mentally strong


Singaporean pharmacist and record-breaking powerlifter Farhanna Farid talks about how the sport she got into accidentally has helped build her physical and mental strength.


Healthy eating

How to age well

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Profile | How a Singaporean pharmacist became a powerlifting world champion, and found her strength

Record-breaking powerlifter Farhanna Farid talks about picking up the sport by chance and how it has made her physically and mentally strong