Powerlifting Coaching & Fitness Training

EMPOWER YOUR LIFTS, ELEVATE YOUR STRENGTH

What we do

Improve your powerlifting and sport performance, get stronger & break through your fitness plateaus.

Empowerlift Training offers specialized one-one-one online coaching services across a spectrum of experience levels. Learning and building a professional relationship with our clients allows us to provide a customized training program that fits every athlete’s needs and goals. The coaching services are led by Kristen Dunsmore, a highly experienced powerlifting coach who specializes in multiple fitness avenues.

Empowerlift Training is dedicated to helping lifters of all levels improve their strength, skill, and confidence. We specialize in expert coaching based on evidence-based training principles and an athlete-centered approach by customizing coaching based on the athletes’ response. Our coaching approach emphasizes supportive feedback and open communication, which are integral to guiding and motivating athletes. With a dedicated focus on powerlifting coaching, Empowerlift Training’s support extends beyond the gym, fostering growth and improving mental mindset to help every athlete unlock their full potential.

Customized Programming

Our fully customized programming service is designed for lifters of all experience levels who value their independence in training while aspiring to compete or increase their strength. Through our personalized programming, you will receive training that is tailored to your specific needs. Blocks are created in four-week blocks with adjustments made on an as needed basis. After each block, we will gather your feedback, giving you the opportunity to request any adjustments you deem necessary. Communication with your coach can be easily maintained through e-mail, WhatsApp, or IG DM. Whether you’re a powerlifter who is seeking a customized training program to follow, or simply looking to improve general strength for health, this program is for you. Join Empowerlift Training Today!

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Individualized Programming and Coaching 

Empowerlift coaching and programming is our premier service designed to enhance your powerlifting or sports performance training. It is also ideal for beginners looking to master proper technique. We provide feedback through the user-friendly TrueCoach app and update our programs consistently every week. Stay connected with your coach via email, Whatsapp, or IG DM with unlimited accessibility. Additionally, we offer nutrition guidance and habit tracking as an add-on to complement your training experience. Get stronger today!

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Empowerlift Group Coaching

Empowerlift Training’s Group Coaching program offers a comprehensive approach to fitness, blending strength training principles with aerobic exercises for optimal health and well-being. This tailored program caters to beginner and intermediate powerlifters seeking an affordable off-season option and individuals looking for a well-designed, community-based program. Access the Empowerlift Group Coaching program through the Train Heroic App to track your progress conveniently. Join our community of like-minded individuals today and embark on your fitness journey with Empowerlift Group Coaching.

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Group Coaching

Empowerlift group coaching is a structured training program designed to compliment all aspects of fitness to create a stronger YOU. Empowerlift Group Coaching is a strength training program with an emphasis on the barbell squat, bench press, and deadlift to get you stronger, increase muscle mass, and improve body composition to enhance overall health, fitness, and performance.

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Collaborative coaching

Personalized Coaching For Lifters of All Levels

Whether you’re a seasoned lifter or just starting out, we are here to help you navigate the intricacies of training and get results. Our coaching style is focused on understanding who you are as a person and athlete and adapting your training plan to maximize your performance. We firmly believe that powerlifting is not just about physical strength, but also about mental resilience, self-confidence, and personal empowerment.

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Collaborative coaching

Personalized Coaching For Lifters of All Levels

At Empowerlift, we are dedicated to providing unparalleled coaching tailored to each athlete’s unique needs, regardless of their experience level. Our approach is deeply rooted in understanding the intricate details of your training requirements, physical capabilities, and psychological resilience. We believe in a comprehensive coaching methodology that goes beyond physical strength to encompass mental toughness, confidence, and empowerment.

 

Our goal is to equip you with the knowledge, skills, and support necessary to not only achieve but exceed your powerlifting objectives or fitness training goals. Through personalized training plans, expert guidance, and a supportive community, Empowerlift is committed to helping you unlock your full potential and embark on a transformative journey towards peak performance and personal growth.

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What our athletes are saying

Going into coaching with Kristen was the single best decision I have made towards my powerlifting goals

Within a year of her guidance, she has led me to place 2nd at IPF Worlds in the 66kg Sub-Junior division. More importantly, she has taken the time to individualize my training to fit my specific goals and characteristics. This has not only made my progression seamless, but it has put a sense of purpose and clarity into my training that was hard for me to discover on my own. She is responsive with advice on each workout log, and always willing to give the advice and answers I need to get better. Nothing but a simple, effective, and fun experience to work with Kristen.
#GetyouaKristen

DARA S.

If it wasn't for Kris, I would have kept putting off competing.

Reaching out to Kris was the BEST decision I could have made for my lifting career. To say she’s a great coach would be a huge understatement. I decided to hire Kris in November of 2018 because I saw the confidence her clients showed on the platform, her humble attitude in her own training, and her experience with a similar back injury. Since then, she hasn’t only been a stellar coach, but she’s been a great friend. Since starting with her my Squat went from 315 to 429, Bench went from 185 to 253, and my Deadlift went from 315 to 467.5. All this in just over six months because of her decisions with my training. Not only that, but she has taught me more then I thought a coach would teach. Time and time again, she pushes me beyond what I think I’m capable of. Now I go into every training session, and every meet knowing I am beyond prepared for the day at hand.

MORGAN B.

She took a newbie who knew nothing about powerlifting, added 250+ to their total, and took me to the Arnold, something I never in my wildest dreams thought I would ever compete at.

When I first hired Kristen I had no idea what to expect. I was brand new into powerlifting so everything seemed super intimidating. However, when I first spoke to Kristen I immediately knew I was in good hands. Kristen takes my specific needs into each training cycle and leaves no stone unturned. Truth be told, she has not only been my coach for the last 2 plus years, she has also became my friend in the process. If you are looking for someone who is organized, will tailor the program to your needs, is reachable, and will always be in your corner, then I would 100% recommend Kristen. I can’t wait to do my Third Nationals with her! (And hopefully another Arnold appearance)

GREGORY W.

How It Works

Apply For Coaching

Fill Out The Form

Take the first step towards transformative coaching by completing our intake form. Our comprehensive client intake form allows us to understand you as a lifter, taking into account your background, experience, and personal aspirations. At Empowerlift, we offer a wide range of coaching services, so it is important for you to specify your areas of interest. Once you have filled out the form, your coach will contact you within 24 hours.

Book A Call

We highly emphasize scheduling a complimentary call, as it plays a vital role in comprehending your goals and forming a solid connection with your coach. This athlete-centered approach is strongly recommended for all athletes and clients, allowing us to understand your needs better and establish a solid foundation for your journey with us.

Choose A Package

Once you have completed the client intake form and are confident in the strength of your coaching/client relationship, the final step is to select a coaching package that suits your unique goals, priorities, and obligations. At Empowerlift, we offer monthly, 6-month, and 12-month coaching packages, with the option to include nutrition as part of the service. It is vital to choose a package that aligns best with your needs. Once you have made your selection, your coach will send you an email to sign the contract and provide detailed information about what you can expect from their coaching expertise.

Coaching and athlete durinf the bench press

How It Works

Lifting Resource Library

High Quality Sleep can Improve Recovery and Performance

High Quality Sleep can Improve Recovery and Performance

Adequate sleep is a cornerstone of health and wellness, often overlooked in its critical role in recovery and rejuvenation. Its influence extends far beyond mere rest, impacting mood, cognitive function, and overall life quality, both inside and outside fitness. Not sufficient sleep can detrimentally affect performance, particularly in skill- or energy-demanding activities.

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Ice Baths After Training Limits Muscle Growth

Ice Baths After Training Limits Muscle Growth

Ice water baths have become an increasingly popular post-training recovery technique for athletes. Whether you’re a bodybuilder, powerlifter, or fitness enthusiast, you’ve probably considered adding ice baths into your recovery routine. Ice water baths, also known as...

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Are deloads overrated?

Are deloads overrated?

There is no such thing as a fixed destination regarding strength training. Strategies that were once considered evidence-based practices get reassessed and occasionally redefined. Training styles that were popular five years ago might be outdated. As coaches,...

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Athletic Burnout: An Underdiscussed Phenomenon

Athletic Burnout: An Underdiscussed Phenomenon

5 Tips to Minimize Athlete Burnout: A few years ago, I began having discomfort in my glute, which ultimately led to experiencing some pretty bad burnout. It got to the point where I even considered quitting altogether. Luckily, the athlete in me wouldn’t allow that,...

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Trusted Partners

lateral raises

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