Stefanie Cohen
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Who is Stefanie Cohen?

One of the all-time strongest female powerlifters in history, Stefanie Cohen is well-known on a global scale. was born in Venezuela and later immigrated to the USA.

With 123 pounds of body weight, Stefanie has the APA deadlift world record of 402 pounds.

Although Stefanie holds this record for the deadlift, she also has a personal best of 501 pounds at 121 pounds and 5 feet tall. which is more than four times her actual weight, a feat never before accomplished by a woman. Stefanie.

Stefanie Cohen keeps breaking records and making history in the sport of powerlifting, proud of her successes but always striving for more.

“Whether you believe you can or believe you cannot, you are correct. Follow a plan that is efficient and productive, and be around people that inspire you to be the best version of yourself.

Stefanie Cohen

Body Measurements of Stefanie Cohen

Full Name: Stefanie Cohen
HEIGHT: 5′ (152.5cm)
WEIGHT: 115 – 125lbs (52.2 – 56.7kg)
NATIONALITY: American, Venezuelan
PROFESSION: Powerlifter, Training Coach
ERA: 2010

“I am not defined by failure. I made the decision to welcome every difficulty, struggle, criticism, and setback that seemed dangerous. I once believed that if you don’t win, you lose. However, I’ve discovered that even when things don’t go as planned, the voyage itself is the prize.”



  • Florida Senior State Gold Medalist, 2015
  • Illinois Senior State Gold Medalist and Record Holder, 2015


  • 501 lbs deadlift with straps (Personal Record)
  • APA Deadlift World Record, 402lbs (-123lb)
  • APA Total World Record, 900lbs (-123lb)


  • NCAA (D1) Soccer Player for San Diego State 2009-10
  • U17 Venezuelan National Soccer Team 2006-09

Career and Education

  • Doctor of Physical Therapy Candidate, Class of 2018
  • BS Exercise Physiology and Sports Medicine, 2014
  • Certified Strength and Conditional Specialist (CSCS), 2016
  • NCSF Certified Personal Trainer (CPT), 2012


Taking Advice From Experience

While Stefanie recognizes the value of having a coach, she also thinks it’s critical to draw lessons from her own experiences and failures. She discovers what works best for her body in this way.

I’m a huge proponent of autoregulation, which is essentially learning about your body and what works for you.

In other words, Stefanie’s instruction isn’t set “in stone.” As her objectives alter, she will modify and adjust her training plans. This guarantees that she maintains her competitive edge in powerlifting.

Recovery’s Crucial Role

Looking back on some of her best powerlifting performances. Stefanie recalls a day when, despite experiencing low back pain, she persisted in pushing her body by performing strenuous sumo deadlifts.

However, Stefanie’s body eventually caught up with her after she disregarded the warning indications.

She eventually reached a stage where she was unable to walk normally without experiencing lower back pain. This is when Stefanie said she became aware that she had “an issue.”

Stefanie Cohen wants to demonstrate to everyone that progress isn’t just about working hard and training by using her blunders as an example. The aspect of recovery is equally important.

Interval Training

Stefanie Cohen

Stefanie eventually hit a training ceiling at one point in her powerlifting career. She understood she needed to alter her training because she was unable to make the same gains in strength and endurance that she once did.

The first thing Stefanie did was to begin combining circuit training with slow-distance running. Here Stefanie describes how everything appeared;

“Let’s say I performed chest and triceps as four accessory movements that day.

I would combine that into training so that I was doing a single-arm press and a tricep kickback and in between, I would do something to increase my heart rate, such as a trap bar carry or a hard kettlebell swing. And I would create a circuit to achieve it. —Stephanie Cohen

Stefanie frequently felt out of breath when she first began training in this manner.

But over time, performing high-intensity circuit training improved all facets of her fitness by boosting her work capacity, mental toughness, and the amount of weight she could squat and deadlift.

Vitality Of Cardio

One of the most crucial things for a powerlifter, in Stefanie’s opinion, is the capacity to endure. “The individual who can last the longest is the person who wins the race or competition. If you’re not healthy, it’s impossible to advance,” Stefanie said.

Stefanie includes cardio, circuit training, and auxiliary exercises in her regular workouts as a result. The ability of Stefanie’s body to recover is enhanced by performing these workouts, which will benefit her in the long run.

Hybrid Instruction

Stefanie is more of a powerlifter, but she also competes in other sports. She engages in weightlifting and bodybuilding as well.

Stefanie developed her training method, which she refers to as “hybrid training,” by fusing the greatest elements of powerlifting, bodybuilding, and weightlifting.

To move like a weightlifter, seem like a bodybuilder, and lift like a powerlifter, as Stefanie puts it, is the guiding principle of this sort of training.


Dieting is approached simply and successfully by Stefanie. She consumes a lot of complex carbs for energy while lifting large weights, protein-rich foods for muscle repair, and healthy fats for overall well-being and hormonal harmony.

Stefanie obtains all of her vitamins, minerals, and other micronutrients from fruits, veggies, and sparkling water.

If occasionally her hectic schedule prevents her from eating as healthfully as she would like. Stefanie will choose a multivitamin, fish oil capsule, or any other supplement to satisfy her daily nutrient needs in these situations.

What Stefanie Cohen Can Teach Us?

Stefanie Cohen teaches us that you shouldn’t ever place restrictions on yourself. Stefanie is 5 feet tall and weighs about 120 pounds, but she can deadlift more than 500 pounds, a feat that most people can only imagine.

The only limit you have is the one you set for yourself, as Stefanie’s example demonstrates. Keep having high dreams and never give up on your mission, no matter what it may be. Any objective you have in mind can be achieved by doing this.

Aim Higher

Stefanie Cohen offers the following advice on achieving objectives: “Realistic goals and high-sky ambitions are the two basic approaches that people try to set their goals. I’ve always believed that the only strategy is to set reasonable objectives.

I believed that if I wasn’t realistic, I would frequently experience disappointment. I made an effort to align my expectations with reality and adhere to safe, attainable goals as a result.

Smaller goals, however, provide average outcomes. Although achieving an Olympic Gold Medal or deadlifting 600 pounds as a 120-pound girl is not realistic, if champions didn’t set these goals as their objectives, it would be even more difficult for them to do so.

When you tell others what you’re going to do, they may think you’re insane or stupid, and that’s okay. They don’t think they can accomplish their goals, which is a limiting belief to what other people are doing.

Let those individuals be little and typical. Your life will become more satisfied the more implausible the objective is. —Stephanie Cohen