In the high-octane world of international weightlifting, few stories resonate as deeply across the soil of Punjab as that of Harjinder Kaur. Competing in the 69 kg weightlifting category, Harjinder captured the hearts of millions across the nation after powering her way to a prestigious Silver Medal at the Commonwealth Games in Glasgow in July this year.
Now, as she stands on the threshold of her debut at the Asian Games, the powerhouse lifter remains grounded, humble, and fiercely focused.
Selected as one of just four elite female weightlifters chosen to represent India on the continental stage, Harjinder carries not only the weight of the barbell, but the pride and aspirations of her home state.
In an exclusive interaction with Sadda Punjab, Harjinder reflects on her rapid turnaround, the mentorship of senior legends, her mental preparation, and the unshakeable faith that fuels her journey.
A Gruelling Turnaround: One Month Between International Giants
On 28th July 2026, Harjinder delivered her personal-best lift of 227 kg to snatch the silver medal in the 69kg category at the Glasgow Commonwealth Games. After a grand welcome, an audience with Prime Minister Narendra Modi, and a series of functions, Harjinder returned to training at the National Institute of Sports, Patiala.
She had one month to prepare before the final qualification trials on 11th September. However, elite weightlifting demands extraordinary physical recovery, and the calendar presented a daunting challenge: a tight, one-month recovery window between two massive global events. Back-to-back major tournaments in such a condensed timeframe test an athlete’s physical limits.
“When you have such a close gap between big competitions, you usually need time to rebuild. Having only one month for recovery after the Commonwealth Games was very difficult. But my training is going well, and if I can go out on stage and match or surpass the total lift score I achieved at the Commonwealth Games, that in itself will bring me immense joy.”
But once Harjinder received the green signal after passing the qualifying trials, it was a relieved and more motivated Harjinder who now looks ahead to the challenge before flying out to Japan.
“The Asian Games is my second major competition after the Commonwealth Games, and it is my very first time participating in the Asian Games,” Harjinder shares with palpable excitement. “I am extremely happy to get this opportunity. My preparations are complete, and I am going to give my absolute 100 per cent effort on stage.”
The Pressure-Free Mindset: Lessons from the Commonwealth Stage
For many athletes, the crushing expectations of an Asian Games debut can cause hesitation. Yet Harjinder’s approach rests on a vital mental breakthrough she experienced during her silver-medal run at the Commonwealth Games.
“Before competing at the Commonwealth Games, I entered with a very positive mindset and full confidence, resolving not to overthink the competition,” she recalls. “On competition day, I gave my 100 per cent effort with complete confidence. The biggest lesson I learned from that platform is that you must never take on excessive mental pressure. When you take on too much pressure, it directly harms your performance on stage.”
Carrying this liberated mindset into the Asian Games arena, Harjinder refuses to fixate on podium standings, rivals’ numbers, or target lifts. Instead, her focus remains entirely on process, precision, and the pure joy of the platform.
“I am trying to approach the Asian Games with the same mindset. Winning a medal comes secondary; my primary focus is delivering my best performance on stage because I have earned this chance, and I want to fully enjoy my first Asian Games experience.”
Drawing Inspiration from Mirabai Chanu and Flying the Punjabi Flag
Harjinder’s journey to the Asian Games is enriched by the strong camaraderie within the Indian camp, particularly the guidance of Olympic medalist and senior teammate Mirabai Chanu.
“Mirabai Chanu is our senior, and we learn so much from her presence,” Harjinder says with deep respect. “Her dedication gives us tremendous motivation. Getting the chance to compete alongside her on such a big stage is special. Since this is my first Asian Games, my energy and enthusiasm are sky-high, and I am determined to put my best foot forward.”
Out of all the lifters across the nation, being selected as one of the four women representing India fills her with immense regional pride. “We have four female lifters going for weightlifting at the Asian Games. I feel so proud to be one of those four lifters who earned this chance. Since I have qualified, my single-minded goal is to deliver a stellar performance that raises the name of India and our flag high, and make my home state of Punjab proud.”
Strict Discipline, Panjiri Promises, and Parental Faith
Behind the glamour of international medals lies strict lifestyle discipline. Competing in the 69 kg class requires rigorous body-weight management prior to stepping onto the official scales, meaning traditional home-cooked delicacies are strictly off-limits during camp.
“Because of strict body-weight control before competition, I cannot carry homemade food with me to the venue. But my mother promised that once I return home after the competition, she will make all my favourites—like panjiri and pinnia as winter approaches.”
Beyond culinary rewards, it is the spiritual grounding and unconditional love from her parents that keeps Harjinder calm under intense scrutiny.
“I speak with my family regularly over the phone,” Harjinder smiles “My mother always reminds me to take the name of Waheguru before going for practice or stepping onto the competition stage. My parents constantly remind me that hard work is in our hands, but the results rest with God.”
Most importantly, her family shields her from external stress. “My parents offer incredible support and motivation. They tell me to play with courage and heart, and they never put pressure on me about winning or losing. They say, ‘Just go and play well; winning and losing is part of life.’ That pressure-free encouragement from my parents is what drives me forward every single day.”
Although, Harjinder could not meet her parents before flying off, the psychological 45-minute distance from home to NIS Patiala was eased by frequent calls with her parents.
But the girl from Mehas village in Nabha is determined to make it count in Japan.
As Harjinder Kaur prepares to step into the circle of light on the Asian Games stage, she embodies the true spirit of Punjab—resilient, faithful, and fearlessly brave. With her family’s blessings, the wisdom of senior teammates, and Waheguru’s name on her lips, Punjab’s silver heroine is ready to write another glorious chapter in Indian sports history.
The women’s 69 kg category weightlifting event starts in Nagoya, Japan on the 27th of September
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