Bhopal: At an age when many begin scaling back strenuous physical activity, 54-year-old Bhavna Tokekar of Vidisha is raising the bar. She won two gold medals and set five world records at the World Powerlifting Championship in Bishkek, Kyrgyzstan, on Oct 24.Competing in the Masters 3 category for women aged 50-54, Tokekar, who weighed 74.2 kg, took part in the under-75 kg raw full powerlifting event and the separate raw bench press competition.She lifted 105 kg in the squat, surpassing the previous record of 102.5 kg, and 82.5 kg in the bench press, bettering the earlier mark of 80 kg. Her 135 kg deadlift broke the 132.5 kg record. Her combined total of 322.5 kg also set a new record, surpassing the previous 300 kg mark. In the separate bench press event, she lifted 85 kg to better the existing record of 77.5 kg.Behind the achievement is a disciplined routine combining vegetarian nutrition, intensive training and carefully managed recovery.“For me as a 54 year old powerlifter, powerlifting is not confined to lifting heavy weights on the platform. It is a way of life built around consistency, planning, discipline and respect for my body,” Tokekar said.Her day begins at 7am with ragi kanji, followed by sprouts, fruit and tea. She has bananas, dates and honey before training, which usually begins between 10.30 am and 11 am and continues until 2.30 pm or 3 pm.A strict vegetarian, she relies on homemade paneer and tofu, along with dal, roti, vegetables, salad and Greek yoghurt. Her evening refreshments include tea and dry fruits, while dinner is similar to lunch.“For me, nutrition is not an occasional consideration during competition preparation; it is an everyday commitment and an integral part of my lifestyle,” she said.Tokekar said recovery becomes particularly important with age. She monitors her body’s response to training and works with her coach to balance demanding sessions with adequate rest.“At 54, recovery is just as important as training itself,” she said.Her family also has a strong connection with the armed forces. Her husband, retired IAF Group Captain Shreepad Tokekar, VM(G), is a former fighter pilot who flew MiG-21 and Mirage-2000 aircraft. He was stationed at Gwalior during Operation Safed Sagar and received the Vayu Sena Medal (Gallantry) on Aug 15, 1999, for his courage during the Kargil air war, Tokekar said. He now flies for a private airline.For Tokekar, the medals reflect years of discipline and consistency: “a carefully planned diet, hours of training, daily communication with a coach across continents, and an unwavering commitment to doing the basics right, every single day.”
