Powerlifter Chloe Brennan in Two-Piece Workout Gear is "So Proud of Myself"

Powerlifter and strongwoman Chloe Brennan knows the value of persistence and resilience in her sport. Recently, Brennan celebrated a new milestone on Instagram, sharing a video of herself lifting a long-awaited personal best, captioned, “It’s taken me 3 years to add 5KG to my log… 85KG finally ticked off.” Her fitness journey combines intense strength training with strategic restorative weeks to recharge her muscles. Known for exercises like deadlifts and pushing herself beyond comfort zones, Brennan emphasizes the importance of focusing on gains and trusting the process, even through challenging prep sessions. Her mindset and dedication inspire fans to embrace the grind, stay positive, and celebrate each hard-earned achievement.

1. She Strength Trains

Brennan naturally does a lot of strength training to keep herself in shape. ACE Fitness states that lifting weights has a lot of benefits. “Lifting heavy weights elevates levels of anabolic hormones—specifically testosterone, growth hormone and insulin-like growth factor (IGF-1)—which are used to repair muscle fibers damaged during exercise. This helps the muscle fibers to become thicker and capable of generating higher levels of force.”

2. She Does Restorative Training

Brennan makes sure to give her body time to recover and doesn’t push herself too hard. One way she does so is by doing restorative training. Brennan talked about this in the caption of this Instagram video. “When your mind and body are feeling zonked from life doing its thing or from hard training or competing it can be super valuable to take a step back and do 1-2 weeks of restorative training where you take a break from hammering your body with heavy loads and just focus on movement quality and feeling good ✌🏻It’s amazing what a bit of a recharge can do, remember. In order to shoot an arrow forward, you must first pull it back.”

3. She Does Deadlifts

One strength training exercise that Brennan likes to do is deadlifts. She is seen doing them in this Instagram video. ACE Fitness states that deadlifts are very beneficial. “The Romanian deadlift (RDL) is a traditional barbell lift used to develop the strength of the posterior chain muscles, including the erector spinae, gluteus maximus, hamstrings and adductors. 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.”

4. She Pushes Herself

Brennan makes sure to push herself when she is training. This means moving outside her comfort zone. Brennan talked about this in the caption of this Instagram post. “Feeling uncomfortable is part of the process. Being scared to fail is normal. The greatest opportunities and outcomes happen when we step outside of our comfort zone. So embrace the fear, feel the discomfort and do the thing anyway.”

5. She Focuses On Her Gains

Brennan makes sure to focus on the positive things when she trains. She talked about this in the caption of this Instagram post. “The final weeks of prep don’t always feel good, I’ll often feel like all of my gains have escaped but it’s super important to trust the process- you are not your final sessions but the result of all of the work put in up to that point ✌🏻This final session I was struggling to pick up 100kg from the floor- but panic we did not- on the day 100kg popped up lovely and moved 77m in 60 seconds for the event win (I hated every second but that’s not the point 🤣)Stop stressing over one or two bad sessions and remember your result will be a reflection of the bigger picture.”

Anna Pardzhiani, a professional powerlifter and fitness trainer, inspires her large Instagram following with workout videos and fitness tips. Known for her dedication to strength training, she recently shared a video posing in workout gear that garnered enthusiastic praise from her followers. Pardzhiani’s journey showcases her commitment to health, self-confidence, and encouraging others to appreciate their own unique abilities.

1. She Lifts Weights

Weightlifting is the main thing that Pardzhiani does to keep herself in shape, and it has a lot of health benefits. ACE Fitness states, “Using maximal loads for compound (multi-joint) movements like the deadlift, squat-to-shoulder press, bent-over row or chest press can improve intermuscular coordination, which is the ability of many muscles to work together to generate and control high levels of force through multiple joints.”

2. She Walks

Most of the workouts that Pardzhiani does are in the gym. However, there are some workouts she likes to do outside. Pardzhiani likes to walk to keep herself in shape. She shared this set of photos on Instagram of herself walking by the water at night. Pardzhiani captioned the post, “Vacation is not 100% vacation when you are a freelancer. But you always choose yourself where to be) and it's fine.”

3. She’s Comfortable With Herself

Pardzhiani makes sure to be comfortable with herself, and she wants others to do the same. Pardzhiani talked about this in the caption of this Instagram post. “How much energy goes into perpetual dissatisfaction with your body when your body helps you live that life. Perhaps you should shift your focus from finding flaws and the desire to please standards to your abilities? Choose a pleasant type of activity that will make you more confident and stronger, healthier, active, happier. Not going to the gym out of self-hate, not punishment by training, but enjoyment from activity? A sports body is more than a picture. Sports bodies can be different, it’s about what you’re capable of💫”

4. She Does Pull-Ups

Pardzhiani likes to do pull-ups to stay in shape. She shared this video on Instagram of herself doing them in the gym. Pardzhiani captioned it, “Started practicing pull ups again. I love this movement, even though my data, to put it mildly, is not tight).” Asphalt Green states that doing pull-ups have a lot of benefits. “Pull-ups are a fantastic way to improve upper-body strength. This exercise primarily targets your back and biceps, but involves many stabilizing muscles in your core, arms, and shoulders. Depending on the way you grip the bar, you can even work your chest.”

5. She Does Squats

One exercise that Pardzhiani likes to do with weights is squats. She shared this video on Instagram of herself doing them with a barbell. Piedmont states that squats have a lot of health benefits. “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.”

Sarah Lanzillo, a professional powerlifter and strong woman, has built a reputation not only for her impressive feats in strength but also for her advocacy. In August, she showed support for Presidential candidate Kamala Harris, sharing a post on Instagram where she posed in a “Childless Cat Lady” shirt—a playful nod that many had adopted to voice their endorsements of Harris. Here's how she stays so fit.

1. She Lifts Weights

One of the main ways that Lanzillo stays in shape is weightlifting. ACE Fitness states that doing this has a lot of benefits. “Lifting heavy weights elevates levels of anabolic hormones—specifically testosterone, growth hormone and insulin-like growth factor (IGF-1)—which are used to repair muscle fibers damaged during exercise. This helps the muscle fibers to become thicker and capable of generating higher levels of force.”

2. She Works Hard

Lanzillo makes sure to work hard when she trains. She talked about this in the caption of this Instagram video of herself training. “Deadlifts ✅The Competition weights for the ladder are: 405, 455, 495, 525, and 560. My goal is to get though the 1st 3 🙏🏼🙏🏼 it’s absolutely insane to see some of the women flying through this event 😬😬😬💪🏼💪🏼💪🏼💪🏼 💪🏼”

3. She Does Deadlifts

Sarah Lanzillo/Instagram

In the previous Instagram video, Lanzillo is seen doing deadlifts with a barbell. According to NASM, this exercise is very beneficial. “A Romanian deadlift is a hip-hinge pattern that works the hamstrings and glutes. It is a form of deadlift with noticeably less bend in the knee, leading to greater hamstring engagement than traditional deadlifts. The move was introduced to the masses in the 90s by Romanian weightlifter Nicu Vlad (an Olympic and World Weightlifting champion) and his coach Dragomir Cioroslan. The two invented the move to help Nicu strengthen his back for the clean and jerk. Today, RDLs are commonly used to strengthen the posterior chain, using the core muscles to stabilize and the hamstrings and glutes to drive the movement.”

4. She Took Time Off

Lanzillo took time off from competing, and opened up about this in the caption of this Instagram video. “I’ve taken this whole year off competing to focus on my health. My body was so confused with the constant ups and downs of competing. Gain weight… lose weight… back and forth…I honestly haven’t lifted anything heavier than 225 in MONTHS and my body is thanking me for it. It doesn’t hurt when I get out of bed. My elbows don’t chronically hurt. My hips aren’t in pain every second of the day. My spine isn’t compressed after every workout. I feel good! I’m not saying I won’t EVER get back into competing BUTTTT this time off has done my body good 🥰🥰🥰”

5. She Does Squats

Lanzillo is seen doing squats with a barbell in this Instagram video. The Cleveland Clinic states that squats are very beneficial. “‘Squats are integral to athletic training programs, enhancing speed, agility, strength and power across various sports disciplines,’ says sports and exercise medicine physician Matthew Kampert, DO…’Squats primarily target the muscles in the thighs, hips and buttocks, leading to enhanced stability, balance and overall lower body strength.’”

Tamara Walcott, known as the Plus Size Fitness Queen, is a powerhouse in the world of powerlifting. Hailing from the Virgin Islands, Walcott inspires countless fans with her determination and dedication. As she prepares for an upcoming competition, she shared her progress on Instagram, writing, “8 weeks out … in 4 weeks we go #prep,” reminding her followers of the hard work and focus it takes to achieve greatness.

Walcott isn’t just a champion lifter—she’s also a coach, motivator, and role model. Whether she’s building strength in the gym, encouraging others to step up and compete, or embracing her confidence and self-love, Walcott proves that success is built on discipline, resilience, and heart.

1. She coaches

She was inspired to become a coach and help others with their goals. “When I became a coach … I wanted to be what my coach was for me .. a coach that possesses a quality to Many lack… I wanted to be an ACTIVE LISTENER … a Guide towards your goal while keeping you honest! Yes the changes made physically are great but when I coach my clients they change from THE INSIDE OUT,” she said on Instagram.

2. She’s confident

She’s confident and fashionable. “I do that 1% right every time !!! I’m ready to pop out! And I have the perfect dress!!!! Keep myself lifted with a little selflove! @stylistjbolin Jacket,” she said on Instagram, captioning a video of her looking confident, stylish, and happy. According to the Cleveland Clinic, “whether it’s going up, down or hovering somewhere in the middle, our self-esteem impacts how we view ourselves. Self-esteem is an important building block for many things: Our confidence in our abilities, our sense of self-worth and how we compare ourselves to others.”

3. She’s a strong competitor

Go ahead, challenge her. She welcomes it! “Yea, yea, yea, LADIES … you want to compete with me ???? aiight ….. SIGN UP ….Don’t Be scared …I Promise I don’t bite …Come share the stage not with just me with some other incredible women ! My Pros If you are really the Queen Come Prove itttt⁉️⁉️⁉️⁉️ 🤌🏾🤌🏾🤌🏾🗣️🗣️🗣️🤣🤣😂😂😂😂 #callingyouout #promeet #ammeet #proam,” she said on Instagram.

4. She stays motivated

She stays driven and motivated. “When I close my eyes, I see it , when I cover my ears I hear it , when I hold my breath, I taste …It’s happening right on time!!!! It’s always been me! #1.11.2025 #747 #1800 @exilebarbell @walcottwreckers #theriseofgreatnesscontinues,” she said on an Instagram video of her lifting.

5. She lifts weights

In this video of her weightlifting, she captioned it “@beardedbrawn23 Thanks for the crispy lift off !!!! @exilebarbell Working on being the biggest Bencher! #benchpress #paused 280 #deload #powerlifting #powerlifter @essentiawater hydration nation #essentiapartner.” She enjoys challenging herself in the gym, building strength.

Kristin Dunsmore is a powerhouse in the weightlifting world, known for her impressive strength and dedication. She regularly shares her workout tips with her Instagram followers. In September, she posted a video of herself lifting a barbell, captioning it, “I’m confident this off-season will set me up for an even stronger return.” Whether she’s discussing her structured routines, goal-setting, or the importance of form, Dunsmore’s insights inspire fellow athletes to push their limits. Here’s a look at her approach to fitness, which combines focused training with long-term goal setting to build strength both mentally and physically.

1. She Lifts Weights

Naturally, weightlifting is the main way Dunsmore stays in shape. ACE Fitness states that this has a lot of health benefits. “Lifting heavy weights increases production of the hormone IGF-1. This hormone is related to the production of brain-derived neurotrophic factor (BDNF), which is a neurotransmitter responsible for stimulating the growth of new neural pathways in the brain along with enhancing communication between existing pathways. In short, lifting heavy could make you smarter by enhancing cognitive function.”

2. She Has A Routine

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Dunsmore shared her tips for training in the off-season in her post’s caption. One thing she does is plan out her workouts. “Having a structured routine and keeping track of progress has been influential in regaining that drive. Today’s deadlift session was a testament to that, with a solid top single at 200kg (441 lbs). The weight was slow off the ground, but it moved well, and I feel my technique is steadily improving.”

3. She Sets Goals

Dunsmore likes to set goals to help herself stay in shape. She talked about this in her post’s caption. “Transitioning into the off-season has cone with expected challenges. This phase can often feel directionless without the urgency of competition, but I’m refocused by setting specific goals for myself unrelated to powerlifting.”

4. She Widens Her Grip

Dunsmore shares a lot of her tips for improving weight lifting on Instagram. In this post, she revealed that having a wide grip is important. “I've made some adjustments to my bench form that I hope will help with my technique overall. The most significant change is widening my grip, which I expect to be beneficial for obvious reasons. I’ve also brought my feet slightly more forward in front of me, although I did clip the rack on the last rep. Fortunately, that's an easy enough fix.”

5. She Does Squats

Dunsmore likes to do squats to keep herself in shape. She shared this video on Instagram of herself doing them with a barbell. Dunsmore captioned the post, “Paused High Bar Squats are fun 🙃☠️On the plus side, I think I’m learning how to use my quads for once in the squat. New kicks from @avancusofficial 👟”