Nepal’s Deadlift Queen: Romika Neupane

Sports
Wellness
The Buzz Nepal
November 13 , 2025

Romika Neupane is more than just Nepal’s U55kg National Powerlifting Champion—she is a force redefining strength and empowerment. A public health professional by training and a powerlifter by passion, she has risen from a nursing background to become widely celebrated as “Nepal’s Deadlift Queen.” What began as a simple fitness routine soon transformed into a life-changing pursuit, one that not only shaped her physically but also established her as a role model for women across the country. Today, as she prepares for the Asian Powerlifting Championships, Romika continues to prove that every lift is not just about building strength, but also about discovering resilience, confidence, and purpose.

From Nursing to Powerlifting

Her transition into powerlifting was unplanned, sparked by curiosity and the joy of lifting weights. While her nursing background instilled values of resilience and discipline, the sport provided a powerful new outlet for those strengths. For Romika, lifting became far more than just physical training—it became a way of lifting herself into new possibilities.

Breaking Stereotypes

In the early days, stepping into the weight section of the gym was intimidating. Like many women, Romika noticed the unwritten rule: women stuck to cardio, while men dominated the weights. Determined to challenge that mindset, she proved that lifting doesn’t strip femininity—it empowers it.

Today, she stands as a role model, showing that women belong in the strength arena just as much as men. For her, the powerlifting community isn’t about gender—it’s about mutual support, confidence, and collective growth.

Practical Strength Advice Every Woman Can Use

For Beginners

Start with fundamentals: squats, presses, and deadlifts.
Focus on form first, not the weight.
Begin with bodyweight or light resistance and progress gradually.

To Build Confidence in the Gym

Walk in with a simple plan—it reduces uncertainty.
Remember: everyone started somewhere.
Train with a supportive friend or coach for encouragement.

Core-Strengthening at Home

Try planks with controlled breathing—they strengthen both abs and stabilizers.
Add variations like side planks or plank shoulder taps for extra challenge.

Warm-Up Essentials

Dynamic hip openers (lunges with a twist) prepare the lower body.
Don’t skip shoulder and wrist mobility drills—they protect your most injury-prone joints.

Making the Most of 20–30 Minutes

Prioritize compound movements (squats, push-ups, deadlifts, rows).
Keep rest periods short, intensity steady.
Focus on quality over quantity—a short, focused session beats a long, distracted one.

Romika’s journey is proof that strength isn’t just about muscle—it’s about mindset, discipline, and courage to step out of your comfort zone. She reminds women everywhere: the barbell doesn’t discriminate—it only rewards consistency and self-belief.