Bodybuilder Melissa Teich in Two-Piece Workout Gear Squats

Melissa Teich is a fitness competitor, who competes in the IFBB. She is also a coach. Teich shares a lot of workout videos on Instagram. A few weeks ago, she shared a video of herself doing squats with weights. She captioned the post, “Squat dump from the past few weeks 👻 When I look at the program and see my squat numbers for the week I get mad anxiety but lately it’s honestly been my best lift in training. I have high hopes for something in the low 500’s (in sleeves) at the American Pro in 9 weeks! Based on how things have been moving in the gym I have no doubt we can make it happen! I don’t compete just to compete, I show up to f*cking WIN. 9 weeks to work! LFG!”

1. She Does Squats

As you can see in her Instagram post, Teich likes to do squats to stay in shape. Piedmont reports that the exercise is very beneficial. “Squats are a compound, multi-joint movement, which means they exercise several muscle groups. When you perform a squat, you work your calves, quads, hamstrings, glutes, core and part of your back. A squat has more overall benefits than, say, a bicep curl, which strengthens an isolated area.”

2. She Uses Weights

Teich is also seen using weights in her Instagram post. She also shared these videos of herself lifting barbells. Teich captioned the post, “This past training week was good to me 🫶🤙 Only up about 5-6 lbs from my stage weight and I think it’s safe to say estrogen has re-entered the chat if you know what I mean (from a strength standpoint; nothing to do with a period- this girl doesn’t have one of those things thank god!)😆 strength is back tenfold and I PR’d every lift 💥 315 lbs to a 2 board, 500 lbs deadlift beltless & strapless and 530 lbs overload deadlift with mini bands. Life is good 😎Platform ready…just over 5 weeks out 🙌”

3. She Pushes Herself

Teich makes sure to push herself when she works out. She talked about this in the caption of this Instagram post. “Worked up to a max rep yesterday and was super happy with this. 415 for a sleeved top single at bodyweight 145 and 4.5 weeks out from stepping on stage. Naysayers will say I shouldn’t be doing this so close to a show and blah blah blah. Or that I over train. What it really comes down to is how one has conditioned the body over years and years of dieting and competing. I know what my body is capable of, I know just how hard I can push myself and I know I’m not one to back down #neversettle. So say what you will, think what you will, but I’ll just let the work and the end result do the talking 🤙🔥💯”

4. She Swims

Teich doesn’t just like to hit the gym to work out. She also likes to workout in the pool by swimming. Teich shared this photo on Instagram of herself after swimming some laps. She captioned the post, “Swam a couple miles and got a couple tan lines this afternoon 💦💦 🏊‍♂️🏊‍♂️ getting that triathlon itch again 🤷‍♀️”

5. She Has Dogs

Teich has two dogs, whom she prominently features on her Instagram. She shared this video of herself celebrating her pup’s birthday. Teich captioned the post, “Juice and Nia’s 3rd Birthday 🥳

Yes, I made them homemade cakes and I made @rafeteich sing happy birthday to them with me 🤣🤣Don’t mind the half chewed up rug compliments of Ms. Nia 😆”

Jessica Buettner is a very successful powerlifter. She is known for winning the IPF World Championships twice. Buettner is recovering from a back injury, and is sharing her recovery process on Instagram. In a video, she is seen doing some weightlifting exercises. Buettner captioned the post, “Training recap 🤡😂 tweaked my back about 3 weeks ago, nothing serious but I’m annoyed at myself for doing it nonetheless because once it seizes up I work long hours standing and it is hard to get back to normal. An ongoing problem for me a couple times a year for the past several years. Anyways, @miketuchscherer has put less specific movements in my program to help me recover and also in the last couple weeks reintroduced squats and deadlifts using the @reactivetrainingsystems framework for doing that and so far it’s been working very well. I also got some advice and adjusted how I stand at work and it’s helping too.”

1. She Lifts Weights

Buettner lifts weights to keep herself in shape. ACE Fitness states that weightlifting has a lot of benefits. “Using heavy weights increases intramuscular coordination, the number of type II motor units and the amount of muscle fibers engaged within a specific muscle. Have you ever felt your muscles shaking while lifting heavy weights? This is because you are recruiting and activating the larger type II muscle fibers, which are only stimulated to work when a muscle is challenged with heavy resistance or working to fatigue.”

2. She Deadlifts

Buettner likes to do deadlifts to keep herself in shape. She is seen doing them in this training video on her Instagram. ACE Fitness states that deadlifts have a lot of benefits. “When done correctly, the RDL is an effective exercise that helps strengthen both the core and the lower body with one move. Unlike the traditional barbell deadlift and other quad-dominant exercises such as leg presses, which place significant loads on the anterior portion of the knees, the RDL focuses most of the physical work on the muscles responsible for extending the hip and the knee from the posterior.”

3. She Does Squats

Buettner also likes to do squats to stay in shape. She shared this video on Instagram of herself doing them. Buettner captioned the post, “I think this is a rep PR on squats but I’m not sure - either way I’m super happy with the way it moved! Queues I still focus on almost every time I squat: -keeping even foot pressure - keeping the bar secure on my upper back. Bracing comes pretty naturally as I warm up, and I do think about things like improving the speed of my descent, and depth. Anyways, happy lifting everyone!”

4. She Hikes

Buettner doesn’t just workout in the gym. She also likes to spend time outside. One thing she likes to do is to go for hikes. Buettner shared this set of photos on Instagram of herself hiking in Malta. She captioned the post, “An amazing day in Malta 📍trained, saw some ancient ruins, a cathedral and some amazing sights. They introduced a one day break in the competition schedule at IPF worlds this year and I’m a big fan.”

5. She Doesn’t Focus On Being Perfect

Buettner doesn’t focus on being perfect, especially on social media. She talked about this in the caption of this Instagram post. “A quick tip to make you feel better if you’re filming yourself in a brightly lit gym. Most people probably know this trick for giving your videos dark Batman vibes, but at any rate remember social media is mostly an illusion and even people like me who don’t edit/photoshop photos still do things like this. Little things that really overemphasize a physique. Anyways have a good day everyone 💪”