Powerlifter Kimberly Walford in Two-Piece Workout Gear Does "Bench I've Been Proud Of"

Kimberly Walford is a legend in powerlifting, having clinched the IPF Championship title an impressive seven times. Alongside her competitive accolades, she’s a dedicated coach who inspires athletes with her strength and expertise. Walford frequently shares insights into her training routines on Instagram, offering a glimpse of the workouts that keep her at the top of her game. In September, she posted a video of herself performing bench presses, reflecting on her journey and the challenges she’s overcome in mastering this lift. She captioned the post, “With my body mechanics, I have never been at an advantage with bench press. However, I never let it stop me from earning a bench I’ve been proud of as well.” Here’s how she trains and stays motivated.

1. She Lifts Weights

Naturally, Walford lifts a lot of weights to keep herself in shape. Weightlifting is very beneficial. ACE Fitness states that not only does it get your body in shape, but it can help with your confidence. “Knowing that you can lift heavy stuff gives you the confidence that you can handle common challenges, such as a putting a bag in the overhead bin on an airplane or carrying a heavy piece of furniture while reorganizing a room or helping a friend move.”

2. She Bench Presses

Walford does a lot of workouts with weights to keep herself in shape. As you can see from her Instagram post, one of them is the bench press. Walford doesn’t just bench press with large barbells, however. She shared this video on Instagram of herself doing them with hand dumbbells. Walford captioned it, “110#_49.69kg Dumbbell Press - DB press have always been one of my favorite accessories. I know working on increasing my unilateral strength will help me on improving my bench.”

3. She Does Reverse Hypers

Walford likes to do reverse hypers to keep herself in shape. She shared this video of herself doing them on Instagram. Walford captioned the post, “Back to another favorite accessory of mine - @roguefitness Rhino Reverse Hypers. Literally had to start with only 2.5kg of bar weight. ✅ ⬆️ Posterior Chain muscles strength. ✅ ⬆️ Back resiliency. ✅ Isolate Glutes and Hammies. Thank you @protim for posting your video!!”

4. She Makes Time To Recover

While Walford works out on a regular basis, she makes sure to recover and to not push her body too hard. Walford talked about this in the caption of this Instagram video. “The beginning of a new training cycle is rough on the body. Light way feels heavy and your body sometimes feels a little like it forgot how to lift. We all go through it. Just know it takes a few weeks for your body to recover. Ride it out. Your CNS system will recover and you’ll be back to feeling normal.”

5. She Does Squats

Kimberly Walford/Instagram

Walford is seen doing squats in the previous Instagram video. Allina Health states that squats are very beneficial. “The squat is one of the all-around best exercises to do for your lower body. It strengthens and tones muscles in your thighs, butt and calves and improves posture, balance, flexibility and inner core strength. Squatting also improves bone mineral density to keep your bones strong. Include squats in your exercise routine two to three days a week to reap the benefits from this dynamite move. Rest at least one day to allow muscle recovery.”