Powerlifter Meg Gallagher in Two-Piece Workout Gear Says "Keep on Going"

Meg Gallagher, a fitness coach and influencer, is all about empowering others to build strength and confidence through proper training. She frequently shares her workouts and expert tips on Instagram, inspiring her followers to push their limits. In a recent post, Gallagher documented her progress with lifting weights, captioning it, “130lbs vs 145lbs 👏 keep 👏 on 👏 going.”

Gallagher’s training includes a mix of foundational lifts like deadlifts and overhead presses, alongside targeted exercises for shoulders and core engagement. Her detailed tips and insights emphasize the importance of proper form, muscle activation, and consistency. By sharing her journey and expertise, Gallagher motivates her audience to embrace challenges and celebrate every step of their fitness progress.

1. She Lifts Weights

As you can see from her Instagram post, Gallagher likes to use weights when she works out. ACE Fitness states that using weights to exercise can have 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 Does Overhead Presses

Gallagher likes to do overhead presses to keep herself in shape. She shared this video on her Instagram of herself doing them, and sharing her tips for improving them. Gallagher captioned the post, “❌ BAD FORM BRENDA TAKES ON 👉 The Overhead Press. ✅ Feel like this move won’t budge? Fix those sticking points and boost your strength with my 3-day/week workout plan. Drop a ‘STRONGFINISH’ below and I’ll send it to you now. ✅ Fix your form 💪🏻 Get Stronger ⏱️ Save time in the gym.”

3. She Does Deadlifts

Another workout that Gallagher likes to do with weights is deadlifts. She included a video of herself doing them in this Instagram post. Gallagher captioned the post, “Today’s deadlift sesh (switching to ✨sumo✨)‼️ Want the full training plan for this workout? Comment ‘train’ below and I’ll send it over! MAIN LIFT: Deadlift - trying out some sumo positions. Feeling so good after running conventional for so long. FAVORITE ONE FROM THIS SESSION: The good mornings even with a programmed 3 sec pause were spicy (and bold before deads). My back has not felt this strong in forever.”

4. She Does Shoulder Exercises

Gallagher does a lot of shoulder workouts to keep herself in shape. She shared some of her favorites and her tips for working shoulders in this Instagram post. “Shoulder Health Movement of the week: I-T-Y-W 📌 pin this bc I know you’re not doing them yet! TIPS: 1️⃣ relax the neck, avoid crunching the traps 2️⃣ set the scaps, then perform the ROM (it’s only a few inches, no need to reach too far back 3️⃣ squeeze a pencil w/ shoulderblades 4️⃣ don’t let those shoulders dump forward work these into a break from your desk/computer throughout the day, and see if your neck/shoulders feel any better!”

5. She Engages Her Core

Gallagher makes sure to engage her core when she exercises. She talked about this in the caption of this Instagram post. “Properly engaging the core changes everything 👇 SAVE THIS VIDEO 📌I can’t tell you how many videos I’ve seen of myself and clients where the belly pooch is hanging out during a plank. This isn’t abdominal fat hanging - this is the 6 pack muscles taking over instead of what they should be doing — flattening. The corset muscles should wrap around and all core muscles engage together. See it in my fix during planks, hanging from the bar, and even during lunges. Why use one muscle group in the core when you can use ALL of them? More muscle recruitment means: ✅ stronger lifts ✅ more ab definition and strength ✅ bigger muscles elsewhere. Let me know if you want to see an example and I’ll share how to contract the TVA on my next video.”