We are thrilled to celebrate an incredible athletic achievement by Ryan, Grade 10, who recently took home 1st place at the Hong Kong Bench Press Championship 2026, organized by The Hong Kong, China Weightlifting and Powerlifting Association Limited (HKWPA) on 8 August 2026.

Entering his very first powerlifting competition after two years of gym training, Ryan proved that strategic preparation and determination pay off. Having only discovered the competition a month prior in July, he dedicated four weeks to structured training—balancing intense sessions with essential rest.

"It was my first powerlifting competition within my two years of gym progress," he shared. "Getting 1st place wasn't my goal, but benching heavier than I expected was."

To optimize performance, his routine prioritized proper recovery alongside heavy lifting: "As I've been preparing for this competition for only a month... I didn't train every day, as rest days are crucial for my neural adaptation."

The highlight of the event came during his third and final attempt on the bench press. Facing his toughest test of the day, he loaded the bar to 150kg, a staggering 40kg above the Hong Kong Sub-Junior record for his weight class.

"The most challenging lift was my 3rd attempt, which was the hardest lift I was going for: a 150kg bench press," he reflected. "It's 40kg over the HK Sub-Junior record for my weight class, and I managed to get three white lights." Receiving three white lights from the judges signaled a unanimous, successful lift, securing his top position on the podium.

When asked what advice he would pass on to fellow students aspiring to enter competitive sports, his message was clear and focused: "Train smart and hard enough that you will know you're going to win."

Congratulations on an outstanding victory and record-setting performance!