Meet an Estonian achiever: Aimar Kuusnõmm

Aimar Kuusnõmm is an Estonian powerlifter who started at 15, following the example of their brothers and a neighbor boy, and became junior world champion three years later. This story is a good example of how an ordinary trip to the gym can grow into a way of life. Below, in Aimar’s own words, you can read how it all began, what a competitive powerlifter’s week looks like and the three things Aimar would recommend to a beginner.

Age: 28
Height: 171 cm
Weight: 83–85 kg

How Aimar Kuusnõmm found powerlifting

I started in 2005, when I was 15. My three brothers and our neighbor Rait Sagor were already doing it, so I couldn’t be worse than them, could I? One day I went along to a workout with Gunnar to try what they were doing there.

At that first workout I tried the bench press. The bar wobbled about like an oar in a rowing crew, but I still pressed 65 kg that day. Since then I have trained under the guidance of Jaan Salu — and I still do.

Before powerlifting I had tried athletics through school, and the sprint events suited me especially well. I played football for a month — the group didn’t click, and that was the end of it. In 2010 I tried bodybuilding once under Taavi Koovit’s guidance, but I still stuck with powerlifting. In 2016 I spent a year doing Thai boxing with Ahti Pikkur. It was a great change of pace, gave me a lot of extra motivation, and I recommend others try it alongside their main training.

Biggest achievement and motivation

I consider the biggest one to be the gold at the 2008 junior world championships, together with a world record. As an athlete, though, I always think the best results are still ahead — and that’s probably the reason I always want more.

What motivates me? Training has become a lifestyle, and every day I want to get stronger. There is always some result I want to beat or a specific competition I’m preparing for. I don’t really know how to relax. Watching films at home is sometimes a good break.

Aimar Kuusnõmm on training and nutrition

I like to work out following programs. Most of the time Jaan Salu sends them to me. Last season I did the Sheiko program — it seemed to me like the kind of option where you either come out strong or come out injured. I like to work out alone, with headphones on and heavier music playing. But it’s also great when other people from the same sport are in the gym at the same time.

Workouts are split by the main exercises, with accessory exercises added. Competition prep usually starts with “building a base” — high-volume training. Next come strength training sessions with a lower rep count. Right before a competition, the weights come down a little so that you don’t wear yourself out before the event.

I don’t follow my nutrition very strictly, but I try to get enough protein and not skip meals. My favorite food depends on my mood — most of the time it’s still pasta. In general I’m not picky. As for supplements, after a workout I drink a protein shake in the sauna, and I also use amino acids and creatine. Role models — I can’t name anyone specifically; I’d rather draw inspiration from the people around me.

Aimar Kuusnõmm: three tips for beginners

Come to training. You need to step out of your comfort zone. After a workout you always feel great and satisfied.
Don’t leave squats out. If you want to get strong, squats must be part of your strength training. I don’t mean half squats or “butt to the ground” squats, but proper full squats.
Be consistent. Don’t give up right away if something doesn’t work out. Results come over months and years, not weeks.