Deadlift Meet at 40: Niki Sims, a Rough Taper, & What She Learned

In this episode of Beast Over Burden, Niki Sims and Andrew Jackson break down Niki’s recent deadlift meet at 40—not as a highlight reel, but as an honest case study in preparation, adversity, and perspective.

This was a deadlift-only meet on a deadlift bar, chosen not to chase nostalgia or numbers from the past, but to answer a simpler question:

What does competing look like when you’re stronger, wiser, and more realistic at 40?

The Spark: Why a Deadlift Meet at 40 Even Happened

The idea didn’t start with a big plan. It started with a single.

Earlier in the year, Niki pulled 405 for a heavy single in training—the first time she’d been back in that range in more than three years. It wasn’t planned. It wasn’t forced. It just showed up.

That moment reopened the door to competing again—not out of obligation, but curiosity.

A deadlift-only meet on a deadlift bar appeared locally, with roughly six months to prepare. No pressure to rebuild a full powerlifting total. No need to center life around competition. Just one lift that had remained consistent through years of change.

Training for a Deadlift Meet at 40: What Stayed the Same

The training structure stayed intentionally simple.

Key elements included:

• Saturday deadlift day as the priority session
• Heavy work built mostly around triples
• Occasional heavy singles with back-off volume
• Minimal variation to avoid unnecessary fatigue

Rather than reinventing the program, the goal was to support what was already working.

One Important Change: Removing What Interfered

One major adjustment did matter.

High-volume leg press work had repeatedly interfered with deadlift recovery, triggering adductor issues and carrying fatigue into heavy pulls. That work was removed and replaced with the power squat machine, which allowed:

• Lower-body loading with less irritation
• More flexibility in joint positioning
• Better recovery going into deadlift day

For a deadlift meet at 40, protecting recovery mattered more than chasing volume for its own sake.

Training While Traveling: The Hidden Cost

This prep cycle happened alongside significant travel.

In 2025 alone, Niki trained in 20 different gyms.

That meant:

• Inconsistent sleep from hotel beds
• Less control over food timing and quality
• Increased alcohol during work travel
• Long flights and long days on her feet
• Poor barbells and inconsistent knurling

Training still happened—but often in compromised conditions. Those compromises didn’t derail progress immediately, but they accumulated over time.

The Final Four Weeks: A Rough Taper

The hardest part of this deadlift meet at 40 wasn’t the training—it was the taper.

Niki got sick leading into a Hawaii trip and missed an important deadlift session. There were also a few genuinely scary health moments while traveling. By the time the final week arrived, the signals were clear:

• A new PR wasn’t realistic
• The goal became going 3-for-3
• If possible, take a shot over 400

Muscles felt “off.” Light weights felt heavy. Timing felt wrong. Not panic—just honesty.

Weight Management: Simple, Controlled, Intentional

Niki chose to lift in the 75 kg class, which required a small cut.

The approach was deliberately low-drama:

• Calories kept under ~2,000 late in the week
• Reduced carbohydrates to limit water retention
• Mostly single-ingredient foods, minimal dairy
• Higher fat intake than usual
• Normal water intake until the night before weigh-in

The result was a smooth weigh-in and the ability to refeed before competition.

Meet Day Reality: Long Waits and Disruptions

Deadlift-only meets sound simple. Meet day rarely is.

Niki:

• Arrived five hours before lifting
• Managed nerves, food, hydration, and timing
• Dealt with crowded warm-up platforms
• Experienced poor communication and shifting schedules
• Had her second attempt disrupted, including mistimed ammonia and unexpected delays

The opener didn’t feel good.
The second moved—but turned into a grind.
The third attempt at 400 didn’t break the floor.

The Real Outcome of a Deadlift Meet at 40

The lasting takeaway wasn’t disappointment.

It was pride.

Pride in being a strong 40-year-old woman.
Pride in showing up under imperfect conditions.
Pride in competing without tying identity to a number.

Niki left inspired by the other lifters in the room—and grounded in the reality that this version of strength may be her best yet.