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Poha Henson

USA Female Elite

Vital Statistics

Poha Henson is a USA powerlifter with a best competition total of 547.5 kg and a best DOTS of 443.57.

Best total
547.5 kg
Best DOTS
443.57
Competition context
110+ kg class, USPA, Raw
Meet count
13 sanctioned meets
Records held
1
Best Squat
205 kg
Best Bench
127.5 kg
Best Deadlift
245 kg
Best Total
547.5 kg
Best DOTS
443.57
Best Wilks
440.44
Meet Count
13
Years Active
9+

Career Details

Personal Records

Lift Weight Bodyweight Meet Date Weight Class
Squat 205 kg 116.1 kg Moku Nui Championships 2022-04-15 110+
Bench Press 127.5 kg 111.6 kg World Championships 2025-11-03 100+
Deadlift 245 kg - Sonny's V Hawaii Island Championship 2019-02-17 90+
Total 547.5 kg 116.1 kg Moku Nui Championships 2022-04-15 110+

PR Progression

Career best lifts over time from competition data

Date Meet Squat Bench Deadlift Total
2017-01-01 Sonny's 3rd Hawaiian Island - 80 kg - 80 kg
2017-01-01 Sonny's 3rd Hawaiian Island - - 195 kg 195 kg
2017-01-01 Sonny's 3rd Hawaiian Island - 80 kg 195 kg 275 kg
2018-02-18 Sonny's 4th Hawai'i Island - 85 kg 197.5 kg 282.5 kg
2018-11-13 World Championships - 102.5 kg 222.5 kg 325 kg
2019-02-17 Sonny's V Hawaii Island Championship - 107.5 kg 245 kg 352.5 kg
2019-11-12 World Championships - 117.5 kg 240 kg 357.5 kg
2022-04-15 Moku Nui Championships 205 kg 105 kg 237.5 kg 547.5 kg

Poha Henson's best total of 547.5kg places her above the 97th percentile of all 100+kg Raw lifters ever recorded (3,887 entries).

Competition History

37 entries
Details Date Meet Federation Class BW Squat Bench Deadlift Total DOTS Place
2026-07-05 Hawai'i's Strongest PP Championships WABDL 100+ 109.6 kg - 120.0 kg 240.0 kg 359.9 kg 297.1 1
2026-07-05 Hawai'i's Strongest PP Championships WABDL 100+ 109.6 kg - - 240.0 kg 240.0 kg 198.0 1
2026-07-05 Hawai'i's Strongest PP Championships WABDL 100+ 109.6 kg - 120.0 kg - 120.0 kg 99.0 1
2026-03-22 Sonny's XXV BP & DL Championships WABDL 100+ 110.5 kg - 110 kg 232.5 kg 342.5 kg 281.8 1
2026-03-22 Sonny's XXV BP & DL Championships WABDL 100+ 110.5 kg - - 232.5 kg 232.5 kg 191.3 1
2026-03-22 Sonny's XXV BP & DL Championships WABDL 100+ 110.5 kg - 110 kg - 110 kg 90.5 1
2025-11-03 World Championships WABDL 100+ 111.6 kg - 127.5 kg 209.9 kg 337.3 kg 276.8 1
2025-11-03 World Championships WABDL 100+ 111.6 kg - - 209.9 kg 209.9 kg 172.2 1
2025-11-03 World Championships WABDL 100+ 111.6 kg - 127.5 kg - 127.5 kg 104.6 1
2025-07-06 Hawaii's Strongest BP & DL Championships WABDL 100+ 109.3 kg - 117.5 kg - 117.5 kg 97.0 1
2025-07-06 Hawaii's Strongest BP & DL Championships WABDL 100+ 109.3 kg - 117.5 kg 228.0 kg 345.5 kg 285.4 1
2025-07-06 Hawaii's Strongest BP & DL Championships WABDL 100+ 109.3 kg - - 228.0 kg 228.0 kg 188.3 1
2024-11-06 World Championships WABDL 100+ 106.3 kg - 115.0 kg - 115.0 kg 95.9 1
2024-11-06 World Championships WABDL 100+ 106.3 kg - 115.0 kg 227.5 kg 342.5 kg 285.6 1
2024-11-06 World Championships WABDL 100+ 106.3 kg - - 227.5 kg 227.5 kg 189.7 1
2024-07-07 Hawaii's Strongest BP and DL Championships WABDL 100+ 105.7 kg - 112.5 kg 227.5 kg 340.0 kg 284.2 1
2024-07-07 Hawaii's Strongest BP and DL Championships WABDL 100+ 105.7 kg - - 227.5 kg 227.5 kg 190.1 1
2024-07-07 Hawaii's Strongest BP and DL Championships WABDL 100+ 105.7 kg - 112.5 kg - 112.5 kg 94.0 1
2022-04-15 Moku Nui Championships USPA 110+ 116.1 kg 205 kg 105 kg 237.5 kg 547.5 kg 443.6 1
2019-11-12 World Championships WABDL 100+ - - 117.5 kg - 117.5 kg - 1
2019-11-12 World Championships WABDL 100+ - - - 240 kg 240 kg - 1
2019-11-12 World Championships WABDL 100+ - - 117.5 kg 240 kg 357.5 kg - 1
2019-02-17 Sonny's V Hawaii Island Championship WABDL 90+ - - - 245 kg 245 kg - 1
2019-02-17 Sonny's V Hawaii Island Championship WABDL 90+ - - 107.5 kg - 107.5 kg - 1
2019-02-17 Sonny's V Hawaii Island Championship WABDL 90+ - - 107.5 kg 245 kg 352.5 kg - 1
2018-11-13 World Championships WABDL 90+ - - - 222.5 kg 222.5 kg - 1
2018-11-13 World Championships WABDL 90+ - - 102.5 kg 222.5 kg 325 kg - 1
2018-11-13 World Championships WABDL 90+ - - 102.5 kg - 102.5 kg - 1
2018-02-18 Sonny's 4th Hawai'i Island WABDL 90+ - - 85 kg 197.5 kg 282.5 kg - 1
2018-02-18 Sonny's 4th Hawai'i Island WABDL 100 100 kg - - 197.5 kg 197.5 kg 168.5 1
2018-02-18 Sonny's 4th Hawai'i Island WABDL 100 100 kg - 85 kg - 85 kg 72.5 1
2017-11-06 World Bench Press and Deadlift Championships WABDL 100 100 kg - 95 kg - 95 kg 81.1 1
2017-11-06 World Bench Press and Deadlift Championships WABDL 90+ - - 95 kg - - - DQ
2017-11-06 World Bench Press and Deadlift Championships WABDL 100 100 kg - - - - - DQ
2017-01-01 Sonny's 3rd Hawaiian Island WABDL 90+ - - 80 kg 195 kg 275 kg - 1
2017-01-01 Sonny's 3rd Hawaiian Island WABDL 100 100 kg - - 195 kg 195 kg 166.4 1
2017-01-01 Sonny's 3rd Hawaiian Island WABDL 100 100 kg - 80 kg - 80 kg 68.3 1

Records Held

240.0 kg
Deadlift · 100+ kg · Raw
2026-07-05

Strength Fingerprint

How Poha Henson's lifts compare with every competition lifter in the same equipment class

Squat
94th
Advanced
Bench Press
98th
Elite
Deadlift
99th
Elite
Total
97th
Elite

Lift Balance

Share of the total from each lift, against the average female raw lifter

Squat 35.5% avg 35.9%
Bench 22.1% avg 20.2%
Deadlift 42.4% avg 43.9%

population average

Balanced lifter - contributions close to the population average

Squat makes up 35.5% of Poha Henson's total; the average female raw lifter's squat contributes 35.9%.

Career Stage

100+kg Raw lifters

Poha Henson, 41

This cohort typically peaks at 22. At 41, Poha Henson competes 19 years past the statistical peak, among the 49% of lifters still competing at 41.

Based on 3,142 competition entries. Curve: average DOTS by age.

Athletes With Similar Stats

Becca Swanson
USA
DOTS: 656.2
782.5 kg total
Alexis Jones
USA
DOTS: 607.0
780.5 kg total
Lagi Marina AhSang
USA
DOTS: 549.2
712.5 kg total
Lagi Ahsang
USA
DOTS: 529.2
685 kg total

Explore Further

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Rivalries
Real matchups between lifters who share a platform.
Career Trajectory
A lifter's meet history read as an arc, from first total to peak.

About Poha Henson

Poha Henson is competitive powerlifter who has competed in 13 sanctioned meets since 2017. Poha Henson has competed under WABDL, USPA federations.

Career best competition total: 547.5 kg with a DOTS score of 443.57. Individual lift PRs: 205.0 kg squat, 127.5 kg bench press, 245.0 kg deadlift.

This profile is built from verified competition data sourced from OpenPowerlifting. All results shown are from sanctioned competition performances, not self-reported numbers.

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