For decades, Norway had just one Olympic medal in weightlifting—a single gold from 1972. Then came Solfrid Koanda. In just a few short years, she didn’t just step onto the weightlifting platform, she changed the history of Norwegian sports.
- XXXIII Olympic Games - Gold Medal
- 2024 European Championships - Gold Medal
- 2023 European Championships - Gold Medal
- 2022 IWF World Championships - Gold Medal
- 2022 European Championships - Gold Medal
- 2022 EWF Weightlifter of the year
- 2021 IWF World Championships -Bronze Medal
Three years before the Paris Olympics, Solfrid wasn’t training full-time. She was working as an electrician, living an entirely different life. Then, she made a choice that would redefine everything. Fast forward to today: she’s Norway’s first-ever female world champion, a European champion, and a symbol of strength, will power, and breaking barriers.
Three years ago, you were working as an electrician. Today, you’re European and World Champion, an Olympic Gold medalist, and a role model. Looking back, do you ever stop and think—how did this even happen?
To fully give you a perspective about what my life was three years ago versus today, I would have to tell you more about myself. My weightlifting career started 5 years ago in 2020. I was working as an electrician and also participating in CrossFit at my local CrossFit box. I had never really considered pursuing a career in any sports. Being active and training had become a big part of my identity at 15 years of age, especially since having a very difficult childhood I wasn’t able to do sports.
I was a larger bulkier girl and didn’t really feel like I fit anywhere and at the age of 15 I finally ended up in a foster home and got my first gym-membership.
At the time I had very low self esteem, but walking into the gym and experiencing joy there with friends at that age was the first time I experienced being good at anything in my life or that I belonged somewhere. Training became my escape from the reality I lived in, and created room to grieve the loss of everything that was familiar to me. I could leave my worries at the door and meet my friends with a smile and challenge each other with workouts we saw online or with weights.
Later in 2017 I entered the local CrossFit box with friends. The summer 2017 was the first time I ever did a Snatch or a Clean & Jerk. It was not love at first sight because those were definitely the hardest strength movements in CrossFit in my opinion. Leading up to 2019 I was training a lot, but I hadn’t set any concrete goals or imagined that it could lead me to become a top athlete. I recognized that I was holding myself back with invisible chains rooted in past experiences. People around me would often ask me to compete, but I would often shy away and be too scared to try. I was one of the strongest there, including the guys. Still I often felt doubts about my abilities and also felt uncomfortable showing my muscles. I just didn’t feel like I would be good enough. I wanted to change that and challenge myself to reach my potential as a person so I made a “contract” with myself in 2019 not knowing that would lead to a domino effect of being discovered by the weightlifting community.
It started saying yes to things. I did my first Crossfit Open and I participated in a small Crossfit competition in January 2020 to mark the opening of a new Crossfit box in the neighbouring gym. A few days later a Crossfit coach who also happened to be a Weightlifting coach called me on the phone encouraging me to try qualifying for the Norwegian Championships in weightlifting, and i would have to do the competition the next weekend. I was taken aback; my experience with weightlifting was minimal, and I didn’t feel ready for such a challenge. But I showed up for a training session at the local weightlifting club, and the moment I stepped onto that platform, I felt a mix of fear and excitement. Participating in a competition was daunting for me, as I was someone who preferred to lift weights in a corner rather than be in the spotlight. Yet, as I navigated through my doubts, something shifted inside me. I qualified for the Norwegian Championship and broke a national record in the Clean & Jerk at 114 kg in the 87 category.
After meeting with the national team coach, Zygmunt Smalcerz I started to realize that maybe, just maybe, it would be possible to make it to an international competition. At that time I was lifting with horrible technique and didn’t quite myself understand the potential others saw in me at that time. Despite all the unknowns, I felt a spark—an opportunity to pursue dreams I didn’t even know I had. That moment marked the beginning of my transformation. I committed myself to intensive training, dedicating all my free time after work as an electrician to the sport. My weekends and all vacation went to training, my days included working, eating, working out and I managed to function with minimal sleep because of the demand of all those things. My social life took a hit and I was locked in on improvement, dedicated and passionate. I started qualifying for competitions, securing podium finishes, and before I knew it, I was on the path to qualifying for the Olympics in 2024.
Norway had never seen a female European, World and Olympic champion in weightlifting before you. What did that moment mean to you? Did you feel the weight of history on your shoulders?
Becoming Norway’s first female European, World, and Olympic champion in weightlifting is profound for me, both personally and for the legacy it sets. When I stepped onto the podium in Paris last year, I experienced a whirlwind of emotions—pride, joy, and disbelief. It was a moment that symbolized not only my journey but also the culmination of years of hard work and determination from the little team I had around me. Reflecting on my past, I realize that my journey was not just about lifting weights; it was about breaking through the limitations I had placed on myself and that are placed on you by others.
I never imagined I would stand as a champion under the spotlight very few could. The history behind this achievement resonates deeply, especially for women in sports. I felt the weight of history in that moment, knowing that I would have a chance to pave the way for future generations of female athletes in Norway and beyond. Understanding that no woman had achieved this before me added gravity to the situation. It was a powerful reminder that I was part of a larger narrative of breaking barriers. I hope my story inspires other girls to dream big and pursue their passions, regardless of the doubts they may face or the challenges they encounter.
Weightlifting, like many sports, has often been seen as a ‘man’s world.’ Have you ever felt like you had to prove yourself differently as a woman in this sport?
Ultimately, while the title is an incredible honor, the real significance lies in the message it sends: that anyone can succeed in a male-dominated sport if they believe in themselves and are willing to put in the hard work. And for me, this achievement solidifies the belief that our past does not define us; rather, it’s our choices and the courage to chase our dreams that shape our destinies.
Absolutely, I have felt the pressure to prove myself differently as a woman in a sport that has traditionally been viewed as a ‘man’s world.’ When I first transitioned from being an electrician and a CrossFit enthusiast to pursuing weightlifting, I noticed the underlying biases that exist within the sport. Many people still hold the perception that weightlifting is predominantly for men, which can be disheartening.
Throughout my journey, there were moments where I felt I needed to demonstrate that I belonged on that platform. Despite my strength and accomplishments, I often encountered skepticism. Early on, even when I was one of the strongest athletes in my environment, doubts about my capabilities lingered. Friends and coaches encouraged me to compete, but I frequently hesitated, feeling that I needed to prove that I was “good enough.” This mindset stemmed from societal expectations and the challenges I faced growing up, where I often felt inadequate. I’ve from a young age since I walked in a gym for the first time been determined to change that narrative—not just for myself, but for other women as well. Every time I stepped onto the platform, I carried the weight of those expectations, both personally and as a representative of women in sports. It became clear that my success is more than just personal achievements; it’s about challenging stereotypes and paving the way for more women to enter the sport. I wanted to show that strength has no gender and that women can excel in weightlifting just as much as men can. My hope is that my journey encourages more women to embrace their strength and chase their dreams, regardless of societal perceptions.
What was the hardest moment in your career so far—the time when you doubted yourself the most? And how did you push through it?
The hardest moment in my career came when I was diagnosed with a hernia in my abdomen, facing the reality that I needed surgery within twelve months of the Olympics because I suffered from a lot of pain during training in 2023. I remember the moment the doctor explained my condition—it felt like the ground dropped out from under me. Here I was, preparing to qualify for the biggest competition of my life, and the thought of having to undergo surgery loomed over me like a dark cloud.
The pain began as a nagging discomfort at some points during the day as i couched or sneezed, and during my training sessions something I initially brushed off, but as the moths wore on the pain became unbearable at some points during lifts and day to day activities. The hardest part was not just the physical pain, but the mental anguish of knowing that I was just a year away from the Olympics, and surgery could jeopardize everything I had worked so hard for. I went under the knife just a few days after Worlds Riyad, 2023 in Saudi Arabia. I found myself doubting whether I would be able to come back soon enough to the level I was or wanted for the Olympics.
For days, I wrestled with difficult thoughts feeling isolated in my struggle. Will I recover in time? Would the operation work? Would I lose my edge? Would all my dreams be shattered? Was this the end of it? But as soon as the procedure was done I had the best medical team around me. I followed a plan that would allow me to continue training within my limits. While I had to modify my training significantly, I used this time to hone my technique, strengthen my mental resilience, and improve aspects of my performance that I hadn’t focused on before. It was about adapting and finding alternative ways to train without exacerbating my condition. I also surrounded myself with the support I needed- a trusted coach and friends who kept me motivated and encouraged me to stay focused on my goals. The experience taught me a great deal about resilience and determination. Looking back now, I see that the challenges I faced due to my hernia pushed me to grow in ways I hadn’t anticipated, ultimately preparing me even more for the stage of the Olympics. I emerged from that experience not just as a stronger athlete but as a person who truly believes in the power of perseverance, no matter what obstacles may arise.
If you could go back and talk to yourself at the very start of this journey, what would you say?
If I could go back to the very beginning of my journey, I would sit down with my younger self and say to believe in yourself and trust the process. I would remind her that it’s okay to feel uncertainty and fear, those feelings are part of growth. I’d tell her that the challenges ahead may seem daunting, but each one will be an opportunity to learn and become stronger. I would emphasize the importance of setting small achievable goals rather than overwhelming yourself with the big picture. Celebrate every milestone, no matter how small, because each step will bring you closer to your dreams and to be proud of each step. I would encourage her to embrace her passion without hesitation. It’s okay to feel out of place or unsure at first and surround herself with supportive people who uplift her and that she doesn’t owe anything to anyone and recognize that her journey is hers to own. Lastly, I would tell her to never underestimate herself. When you finally stand on that podium, remember that every ounce of effort, every sacrifice, and every moment of pushing through the discomfort was worth it and remind yourself of where you come from when you stand there rewarded for your efforts.
On International Women’s Day, what does it mean to you to be a strong woman—not just in sport, but in life?
As a strong 26-year-old woman navigating my way through sports and life I’ve come to appreciate the lessons that sports have taught me- lessons about discipline, perseverance, and the immense power of dreams. These teachings extend far beyond the weightlifting platform and resonate deeply in every facet of my life. They remind me that we must confront societal expectations head-on, break through stereotypes, and boldly assert our place in the world.
On this International Women’s Day, I want to encourage all women to fully embrace their strength and celebrate their achievements—big and small. It’s essential to recognize the value each of us brings to every situation whether it’s in the field of sport, other careers or in our personal lives. Women are also a part of the society, we need to take part in important conversations and be the change we want to see. Strength is not just physical; it’s mental and emotional too. It means having the courage to face obstacles head-on and the determination to rise after setbacks. It’s about knowing that vulnerability is a part of strength and embracing your emotions as part of your journey. It’s recognizing that asking for help is not a sign of weakness but a powerful act of self-awareness and strong women support one another. So, be proud of who you are and embrace your authentic self. Don’t underestimate the impact you can make merely by being true to yourself. Together, we have the ability to change the narrative, inspire others, and foster an environment where everyone can chase their dreams without hesitation.
And finally—what’s next? What dreams are still ahead of you?
Looking ahead, I am incredibly excited for what’s to come. One of my immediate goals is to prepare for the World Championships in my home country in Førde this year. Competing on familiar ground will be deeply meaningful, and I hope to showcase the strength of Norwegian athletes while inspiring others to pursue their dreams.
Beyond the World Championships, I aim to continue breaking barriers in weightlifting and I am filled with excitement and determination as I envision to continue training and prepare for the LA Olympics. I want to not only compete, but to perform at my absolute best and even bring home another medal for Norway. I am committed to putting in the hard work necessary to achieve that.
The European Weightlifting Federation congratulates Solfrid Koanda and the Norwegian Weightlifting Federation on their outstanding achievements. We wish them continued success, all the best at the upcoming Senior European Championships in Moldova, and good luck with preparations for the World Championships in Førde.