She SMASHED the Raw Squat World Record at 515 lb with THIS Training Program (Steph Mager) | Ep 436
Fri Feb 06 2026
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How does someone smash a 515-pound raw squat at 181 pounds bodyweight?
What separates elite strength training from the way most people lift weights? And are deloads quietly sabotaging your body recomp progress?
Body recomp, strength training, and lifting weights look very different when world-record powerlifter Steph Mager joins me on this episode. Steph holds the all-time raw squat world record at 181 pounds bodyweight, and she breaks down how a personalized conjugate system helped her build muscle, protect her metabolism, and avoid burnout.
We unpack why most lifters misunderstand deloads, how evidence-based training balances max effort with volume, and how nutrition and macros shift between off-season and meet prep.
We also dig into women’s fitness, hypertrophy, recovery, and mindset, including how elite lifters manage stress, fuel muscle building, and approach weight loss without sacrificing performance.
Tune in to learn more.
Today, you’ll learn all about:
0:00 – World record squat context
2:35 – Athlete mindset and ego
9:02– Conjugate training explained
11:58 – Max effort vs dynamic work
26:01 – Deloads most lifters misuse
38:53 – Nutrition and protein targets
50:39 – Learning from failed meets
54:06 – Developing an athlete mindset
Episode resources:
Instagram: @stephm.fit
📱 Get Fitness Lab (now 20% off) - Science-based coaching app for fat loss, muscle building, and strength training over 40. It adapts to your nutrition, recovery, and training to improve body composition without the stress.
🎓 Join Physique University - Evidence-based nutrition coaching and strength training to help you lose fat, build muscle, and master your metabolism with support + accountability (FREE custom nutrition plan with code FREEPLAN).
👥 Join our Facebook community - Free fat loss, muscle building, and body recomposition strategies for adults over 40 who want practical, science-backed fitness guidance.
👋 Ask a question or find Philip Pape on Instagram
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Get Fitness Lab, the #1 adaptive coaching app that adjusts to YOUR recovery, YOUR schedule, and YOUR body. Build muscle, lose fat, and get stronger with daily personalized guidance. Now 20% through February 17. Take the free 2-minute quiz to see your custom plan before you buy. — How does someone smash a 515-pound raw squat at 181 pounds bodyweight? What separates elite strength training from the way most people lift weights? And are deloads quietly sabotaging your body recomp progress? Body recomp, strength training, and lifting weights look very different when world-record powerlifter Steph Mager joins me on this episode. Steph holds the all-time raw squat world record at 181 pounds bodyweight, and she breaks down how a personalized conjugate system helped her build muscle, protect her metabolism, and avoid burnout. We unpack why most lifters misunderstand deloads, how evidence-based training balances max effort with volume, and how nutrition and macros shift between off-season and meet prep. We also dig into women’s fitness, hypertrophy, recovery, and mindset, including how elite lifters manage stress, fuel muscle building, and approach weight loss without sacrificing performance. Tune in to learn more. Today, you’ll learn all about: 0:00 – World record squat context 2:35 – Athlete mindset and ego 9:02– Conjugate training explained 11:58 – Max effort vs dynamic work 26:01 – Deloads most lifters misuse 38:53 – Nutrition and protein targets 50:39 – Learning from failed meets 54:06 – Developing an athlete mindset Episode resources: Instagram: @stephm.fit 📱 Get Fitness Lab (now 20% off) - Science-based coaching app for fat loss, muscle building, and strength training over 40. It adapts to your nutrition, recovery, and training to improve body composition without the stress. 🎓 Join Physique University - Evidence-based nutrition coaching and strength training to help you lose fat, build muscle, and master your metabolism with support + accountability (FREE custom nutrition plan with code FREEPLAN). 👥 Join our Facebook community - Free fat loss, muscle building, and body recomposition strategies for adults over 40 who want practical, science-backed fitness guidance. 👋 Ask a question or find Philip Pape on Instagram