Kate Mitchell-Parker - Powerlifter

Pro Strongwoman
Raw Powerlifting 590kg (1300lb) total @82kg. 225kg-147.5kg-225kg

July 2018

1. Tell us about yourself and how long have you been powerlifting?

I am 29 years old and live in Auckland, New Zealand. I have been Powerlifting for 5 years now, although I have competed in sports my entire life (equestrian, triathlon, crossfit). I also compete in Strongwoman and Bodybuilding as well as Powerlifting.

2. How did you get into it?

I had an injury while competing in Crossfit (shoulder SLAP tear) so I was looking for something else to compete in, and I saw an “intro to powerlifting” course advertised. I went along and ended up signing up for my first competition!


A post shared by Kate Mitchell-Parker (@katemitchellparker) on


3. What are your best lifts?

My best lifts are 225kg squat, 147.5kg bench press, and 225kg deadlift (best total: 590kg) I compete in the under82kg or under75kg weight classes. My best log clean and press (strongwoman) is 102.5kg.

4. What is your lifting technique like and how did you develop it?

My lifting technique tends to be very slow and controlled, which is a technique I have naturally adopted over the years. I prefer the feeling of building tension in a lift and find it translates to better power in powerlifting for myself personally. I am always looking to improve technique and find that Instagram and youtube are very helpful for learning new things.

5. How do you utilize your diet as a way to maintain your weight while increasing strength? What is your caloric intake?

If I am in the under82kg weight class I can eat anything I like and will eat around 5,000 calories per day (this is very fun!) If I am lifting in the under75kg weight class then my nutrition coach sets me a plan which is high carb, moderate protein, moderate/low fat so I can maintain strength but keep body fat quite low. My calories need to be around 2500 calories per day to get under 75kg.

6. Please describe your daily/weekly training. Which muscles do you target to improve lifting?

At the moment I am training for the New Zealand body building champs, so my split is different to my usual powerlifting split. At present it is upper – lower – upper – lower – upper, with cardio daily for at least 45 minutes (1 rest day per week). My weaker body parts in bodybuilding are my triceps, and I am always looking for my shoulders and legs to grow!

7. How do you monitor your strength building process in squat, bench and deadlift?

In powerlifting I put absolute faith in my coach and trust that my strength is building and in four years he has never been wrong! Investing in a good coach is essential for any sport, in my opinion. The lifts always feel challenging when you are training hard but I know I am getting stronger if I can do more reps at a certain weight, or if the lifts are moving well I know my strength is improving.


5 weeks out from Auckland IFBB Champs ?? How did these little pins squat 225kg a few months ago?! ?? #powerlifting #bodybuilding #girlswholift #squat #nexusperformance #cerberusstrengthaustralia #cerberusstrength #womensphysique #wpd #ifbbproleague #nzifbb

A post shared by Kate Mitchell-Parker (@katemitchellparker) on


8. Which lift is easier for you, and why?

My best lift is my bench press, which I put down to having a very large back (great base to bench off!) and also I started bench pressing when I was about 14, so I have spent years bench pressing now. I started deadlifting when I was about 23 so I still feel like this is a “new” lift comparatively and it doesn’t feel as natural to me.

9. Tell us about some of your most memorable moments in powerlifting so far.

My proudest moment powerlifting was winning the under75kg class at Pro Raw X at the Arnold Classic in 2018. I had so many odds stacked against me – having to lose 7kg to make weight and having a lower back injury so I couldn’t train properly. It was the hardest prep mentally and physically but I was thrilled with the win… I came second for three years in a row so to finally win meant so much to me! My proudest strongwoman moment was winning my Pro Card in 2017 at the Las Vegas Olympia.

10. How do you successfully grow your mental strength in addition to physical strength?

I have always been very competitive, mostly with myself and expecting a lot from my own performance. As I am getting older I am more calm and methodical with training and competition, and I tend to focus more on my own performance and less about others around me. You can only control what you do, so focus on what you can control.

11. What do you like doing away from powerlifting?

I love animals and they take up most of my time! We live on a farm with 14 cats, 3 dogs, cows, pigs, horses, sheep… you name it! I also love seeing my friends, family and hanging out with my husband.


A post shared by Kate Mitchell-Parker (@katemitchellparker) on


12. What is your favorite motto/quote in life?

“What you do today is important, because you are exchanging a day of your life for it” and “Courtesy Costs Nothing, But Can Change Everything”. I always try to be polite and kind to others, it costs nothing and gets you much further in life.

13. Future goals?

My goal is to win my IFBB Physique Pro Card, and I have my first opportunity to win a Pro Card on September 29 this year (this is what I am currently training for). I also want to lift over a 600kg powerlifting total, bench press 150kg in competition, and I would love to win another Pro Raw powerlifting title.

Contact info:
IG: https://www.instagram.com/katemitchellparker
email: kate.mitchell-parker@mediar.co.nz


Female Powerlifting e-Book

Unapologetically Powerful
Powerlifting product geared towards women, including two 12-week training programs, a user manual explaining all the nuances of Powerlifting (and competing), and a complete video library with more than 140 exercises filmed.

Download e-book
Click to Download