Teen Breaks Powerlifting World Record
A teenager has officially broken the world record in powerlifting, highlighting the growing reach and intensity of youth strength sports. For busy adults, Men's Health UK is spotlighting the "2-Set Method" for men over 40 — a minimalistic approach using just two high-quality sets per exercise to build muscle efficiently. Expert advice also shows how strength training improves balance and reduces fall risks, particularly for older adults.
Sixteen-year-old Ty Gardner of Salisbury set a new world record in the 365 Strong World Powerlifting Federation by squatting 501.5 pounds at his very first full powerlifting contest. Gardner, a student at Jesse C. Carson High School, also bench-pressed 220.5 pounds and deadlifted 402.3 pounds for a combined total of 1124.3 pounds in his division. Gardner's journey into powerlifting began with learning proper form and technique at just nine years old, initially lifting a bar with only 10 pounds on each side. His trainer, Rijk Zwaan, emphasized mastering the correct forms for the squat, deadlift, and bench press without heavy loads in his early years. The rise in youth participation in strength sports is a broader trend, with 65% of youth aged 6-17 trying a sport at least once in 2024, the highest number recorded since at least 2012. Research shows that a well-designed strength training program can increase a child's strength by 30% to 50% in as little as 8 to 12 weeks. Minimalist training approaches, like the "2-Set Method," are gaining traction for their efficiency. For beginners, a single weekly session of less than three sets per multi-joint exercise can yield significant strength gains over an 8-12 week period. The focus is on quality of movement in exercises like squats, deadlifts, and presses. For older adults, the benefits of strength training extend beyond muscle building. Resistance training is proven to build bone density, which helps reduce the risk of falls and fractures from osteoporosis. It also improves the body's glycemic control, offering a protective effect against type 2 diabetes. Furthermore, strength training has a significant impact on cognitive health and independence in aging. It can slow the loss of cognitive function and has been shown to reduce pain and stiffness associated with arthritis. Studies show that older adults who engage in strength training have a lower risk of mortality from all causes.
