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Sophie Shaft needs to total 235KG to unseat Mattie Rogers and become one of the top 3 women on Team USA. Her international best is 227. Last weekend, she hit 240 in the gym.
On the line: In addition to direct funding from USAW, the top three male and female weightlifters in the National Team Program are awarded a stipend from the U.S. Olympic & Paralympic Committee.
Like many federations, Team USA ranks its members by how their recent international performances stack up against the organization’s benchmark totals.
- Rogers is currently ranked number three with 104.622% of her class’ (77KG) benchmark (238).
- To take her place, Shaft needs to hit 235 (104.623% of 225) at 63 at the upcoming Pan-American Championships.
For Shaft, everything is on the table to close that gap: “I’m not married to anything,” she said, when we asked about her recent pivot to the squat jerk. “It’s really about finding what will help me hit the biggest total.”
Weightlifting House x Sophie Shaft
We spoke with Sophie just a few short weeks out from the Arnold Sports Festival, where she and several other of Team USA’s best will take the stage for the first time in 2026.
She told us about her ascent in the sport, her training schedule, and how professional weightlifting compares to her Junior career in CrossFit.
Portions of this interview have been edited.
Weightlifting House (WH): How does full-time weightlifting compare to being a CrossFit Games competitor?
Sophie Shaft (SS): “CrossFit took up way more time than weightlifting does. I would train five days a week, and sessions lasted four hours a day on average. Going into the Games, I would increase my frequency to six to eight weekly sessions.
Currently, my weightlifting training consists of four weekly sessions that last about three hours. I’ve recently added a fifth session, but it’s only for squats and accessories. But my CrossFit experience was definitely an asset when I pivoted to weightlifting. I had already snatched 90 kilograms, clean & jerked 108, and back squatted 150, which gave me a good head start.”
WH: Other than strength, what were the hardest and easiest parts of making the switch?
SS: “The hardest part was getting used to competing more often. As a CrossFit Games athlete, I only competed in person once a year. The easiest thing to adjust to was the lower-frequency training schedule.”
WH: Walk us through everything that happens between qualifying for a big meet and actually competing.
SS: “I’ll usually start making my training more snatch and clean & jerk specific about eight weeks out. From there, my goal becomes being as consistent as possible, along with meeting all of my nutrition and recovery needs, and staying present mentally.
When I’m traveling for a competition, my staple supplements are electrolytes, creatine, and whey protein. During travel and training, I rely on beef sticks, dried fruit, and protein bars. I’ll also bring a notepad for drawing and headphones for music.
I also make sure I’ve got everything I need for the plane ride to be as comfortable as possible. I always keep my competition essentials—singlet, shoes, change of clothes—in my carry-on in case bags get lost.”
WH: Are you switching to the squat jerk?
SS: “Over the last two months, my coach and I have added in more power jerks, and I really gravitated to them. Ideally, I wouldn’t be pushed into the squat, but that’s a work in progress. I’m not married to any style of jerk, it’s just about what will help me hit the highest international total.”
WH: You do a lot of youth coaching. What are the hallmarks of a young athlete who has an aptitude for weightlifting?
SS: “The quality that stands out to me the most is initiative; actively wanting to get better at the sport, and a willingness to try hard challenges and push themselves. Yes, athleticism is great, but if a kid really enjoys the sport and tries hard, that matters more.”
WH: How would you pitch weightlifting to someone who’s never tried it before?
SS: “I’d tell them that it’s an awesome and empowering activity. Weightlifting helps you become a stronger person, both in and out of the gym.”
WH: Who do you look up to as a technical model?
SS: “Honestly, I don’t really have one. But I love watching Ilya Ilyin’s lifts!”
WH: What are your goals for 2026?
SS: “My biggest goal is just to get better at the sport and keep stacking kilos onto my total. Secondary to that is advancing my knowledge as a coach. I’m trying to learn more about strength & conditioning this year.”
