Joss Duff, ’23, stands outside of Steel Fitness Riverport in Bethlehem, Pa. on Monday, Oct. 4. Duff planned a “pull” day with exercises to train his back. (J24/Christina Perrier)

Joss Duff, ’23, leans against a weight rack in Steel Fitness Riverport in Bethlehem, Pa. on Tuesday, Oct. 5. Duff has been powerlifting for about two and a half years. (J24/Christina Perrier)

Joss Duff, ’23, changes into his deadlifting shoes for his session in Steel Fitness Riverport in Bethlehem, Pa. on Monday, Oct. 4. Duff prefers to train in these shoes, as having flat shoes is ideal for lifting. (J24/Christina Perrier)

Joss Duff, ’23, checks his lifting program in Steel Fitness Riverport in Bethlehem, Pa. on Monday, Oct. 4. Duff has been using this program for the past six weeks to structure his workouts and log his numbers. (J24/Christina Perrier)

Joss Duff, ’23, puts on his weightlifting belt in Steel Fitness Riverport in Bethlehem, Pa. on Monday, Oct. 4. Duff uses the belt when he is lifting heavy weights to help him keep good form. (J24/Christina Perrier)

Joss Duff, ’23, claps chalk in his hands in Steel Fitness Riverport in Bethlehem, Pa. on Monday, Oct. 4. Duff uses chalk when he is deadlifting to help him keep a grip on the bar. (J24/Christina Perrier)

Joss Duff, ’23, deadlifts a working set of 405 libs in Steel Fitness Riverport in Bethlehem, Pa. on Monday, Oct. 4. Deadlift is Duff’s favorite compound lift and the one he’s seen the most progress in over the years. (J24/Christina Perrier)

Joss Duff, ’23, squats 225 lbs in Steel Fitness Riverport in Bethlehem, Pa. on Wednesday, Oct. 6. One of Duff’s favorite songs to get him through a set is “Fell In Love With a Girl” by The White Stripes. (J24/Christina Perrier)

Joss Duff, ’23, daps up Campbell Zantop-Zimlinghaus, ’23, to celebrate a successful lifting session in Steel Fitness Riverport in Bethlehem, Pa. on Tuesday, Oct. 5. Duff prefers to train with friends. (J24/Christina Perrier)

Joss Duff, ’23, gets a lift off from his friend Zach Herndon, ’23, for his set of 135 lbs on bench press in Steel Fitness Riverport in Bethlehem, Pa. on Tuesday, Oct. 5. Duff often goes to the gym with his roommates, Herndon and Campbell Zantop-Zimlinghaus, ’23. (J24/Christina Perrier)

Joss Duff, ’23, runs on a treadmill in Steel Fitness Riverport in Bethlehem, Pa. on Wednesday, Oct. 6. Duff will occasionally finish off his workout with HIIT cardio. (J24/Christina Perrier)

Joss Duff, ’23, packs up his stuff in Steel Fitness Riverport in Bethlehem, Pa. on Wednesday, Oct. 6. Duff got a morning workout in before his day of classes. (J24/Christina Perrier)

What started as a way for Joss Duff, ‘23, to keep active when his wrestling season ended the spring semester of his senior year in high school has become an almost daily cathartic and social experience. Now, two and a half years later, Duff has seen significant growth in himself with regards to powerlifting. 

“My favorite part of powerlifting is the tangible progress you’re able to see,” Duff said. “With lifting, the progress is quantitative — you can see the numbers increase. With something like bodybuilding, the progress is qualitative — changes in your physique, which takes longer to see.”

Duff’s main goal right now is to put on weight to comfortably be above 200 lbs without having to constantly bulk. Long-term, he’s looking to hit a 600 lb deadlift.

Duff said it can be a challenge to find a balance between the gym and the demands of school, but it’s all about managing your time. He said when he can maintain that balance, he finds working out is a nice compliment to his academic responsibilities.

“So often I’m mentally exhausted and stressed out, and going to the gym is a nice change of pace where I get to focus on something other than my homework,” Duff said. “When I can get some of my energy out in the gym that helps me go back to focusing on doing work afterwards. Going to the gym is fantastic for anyone’s mental health.”

Not only has lifting been a therapeutic outlet for Duff, but also a good way to be social.

“The social part of it is everything for me,” Duff said. “That’s why I first started lifting in the first place because it is essentially just hanging out with friends while you’re being productive and improving on yourself. Also, just being at the gym, I’ve met a lot of cool people there.”

Over the past couple of years Duff has seen improvement in his numbers, however, the biggest growth point he’s seen is in his maturity. Duff said when he first started training he would “ego lift,” putting a lot of strain on his body to focus on lifting as much as he could. He said, now, he only tries to max out on his lifts two or three times a year to prioritize his health and safety.

Duff said the pandemic set him back a bit because gyms were closed and he was forced to take a break, but now that they are open he’s been able to hop back in and stay consistent. He said he feels safe working out, as most gyms have heightened their sanitary protocols.