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.”

Tasia Percevecz is a CrossFit athlete and fitness trainer and influencer. She shares a lot of wellness tips and body positive messages on Instagram. Recently, Percevecz posted a video of herself lifting weights. She captioned the post, “Keep going. Keep growing. 🌼 @2poodperformance. When I wrote these words on my Daisies belt 2.5 years ago, I had no idea how many life changes were in store for me and how impactful it would be to read these words every time I wore this belt when I was training.”

1. She Embraces Change

In her Instagram post’s caption, Percevecz talked about the importance of change. “Change is difficult and uncomfortable. And change is a necessary part of growth. And oftentimes this growth comes through uncertainty, loss, heartache, and pain. Thankfully, God gives us the strength to weather this change. Not only that, but the scariest changes tend to lead to the greatest growth!”

2. She Lifts Weights

Tasia Percevecz /Instagram

In her recent Instagram video, Percevecz is seen lifting a barbell. ACE Fitness states that lifting weights is very beneficial. “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.”

3. She Doesn’t Subscribe To Diet Culture

Percevecz uses her platform to spread body positivity. One thing she speaks out about is diet culture. Percevecz talked about this in the caption of this Instagram post. “Diet culture is a multi-billion dollar industry that isn’t going anywhere anytime soon. It profits off of your fears, you hating your body, and you jumping from diet to diet. Ultimately, optimal health and self-worth aren’t found in disordered eating patterns or six pack abs. It is found in- Nourishing your body. - Tuning into what your body is telling you. - Moving your body in a way that feels good. - Knowing that your worth remains constant despite your body changing. - Living free from the lies of diet culture. The good news is that when you become aware of and can recognize these messages you can start to explore and unlearn them.”

4. She Goes Rucking

Percevecz likes to go rucking to keep herself in shape. She shared what she loves about it in the caption of this Instagram video. “Why should you start rucking? 1. Improves cardiovascular health. 2. Combines endurance and strength training. 3. Strengthens your bones. 4. Improves mental well-being. 5. Great way to connect with others. 6. Gets you outside. 7. Brings you to the present moment. 8. A way to challenge yourself. 9. Low risk of injury. 10. It’s fun!”

5. She’s Body Positive

Percevecz is all about body positivity. She encouraged her followers to have the same attitude in the caption of this Instagram post. “Please remember that your body image is informed by a lifetime of messages tying a woman’s worth to her appearance among MANY other factors. This is why diving deeper into the root of these feelings can be helpful. 🤍 Your body is GOOD.”

Amanda Lawrence, a powerhouse in the powerlifting world, keeps her followers motivated with intense training updates on Instagram. Recently, she posted videos of herself bench pressing and deadlifting, captioned, “Happy Saturday! We still out here training hard 💪🏼 12 weeks until @sbdsheffield 👀.” With her unwavering commitment, Lawrence demonstrates the grit and preparation required for competitive lifting.

1. She Lifts Weights

Weightlifting is the main way Lawrence stays 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 Squats

Lawrence is seen doing squats in this Instagram video. Squats are a great exercise to do. Allina Health reports, “The squat is one of the all-around best exercises to do for your lower body. It strengthens and tones muscles in your thighs, butt and calves and improves posture, balance, flexibility and inner core strength. Squatting also improves bone mineral density to keep your bones strong.”

3. She Works With A Coach

Lawrence shared her training secrets with Muscle & Fitness. She says that she works with a coach to help her train correctly. “I was training with straps all the time and with non-calibrated plates, on incorrect bench heights. It made things hard when you actually had to train on standard equipment on game day. I had a lot of changes I wanted to make from the Grand Prix in March of this year to Worlds. I hired a new coach, Joey Flexx, and he changed everything for me. I purchased calibrated plates, got a rack and everything, and started training on the correct equipment. Now, I have a different perspective on what I can improve upon.”

4. She Eats A Lot Of Protein

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Lawrence shared her typical diet with Muscle & Fitness. She says that she eats a lot of protein. “I eat the same things a lot, over and over. That’s just what works for me. I like a high protein diet—at least one gram per pound of body weight—because you need that just to perform and fuel. I go a little bit lower carbs, but make sure I get enough to fuel my performance. I follow a Renaissance Periodization diet, and they have an app you can use to track macronutrients in a plan that’s customized to your goals. It has set food choices that you can pick from. For example, if you need to get 30 grams of protein in and you want to eat specific foods, the app will tell you exactly how much to eat of specific foods to hit the nutritional value of 30 grams, or whatever fits your needs.”

5. She Protects Her Muscles

Lawrence makes sure to protect her muscles from injury. She shared how she does so with Muscle & Fitness. “I know my body’s limits, and I’ll purposefully not go through with a rep if something feels funny. Of course, I always have spotters, but knowing my limits has allowed me to continually push weight faster than others without getting injured. Before a lift, I’ll stretch a lot, use rollers, and do hip circles to loosen up my hips for both squats and deadlifts. I don’t do a ton of post-lift stretching, but I use recovery creams and make sure to eat a healthy diet. When it comes down to it, if you’re going to get injured, you’re going to get injured. There’s no way to prevent it, but just don’t be stupid and know when to stop.”

Kelsey Heenan is a very successful fitness influencer. She just shared a new workout video on Instagram. In it, Heenan uses resistance bands and weights. She is seen doing exercises like Bulgarian split squats with a kettlebell, pull-ups, and side squats with a kettlebell and resistance band. She captioned the post, “Keep going. One day…one hour…one minute at a time.👊” How does she stay so fit? Read on to see 5 ways Kelsey Heenan stays in shape and the photos that prove they work.

1. She Does Squats

As you can see from her recent Instagram post, Heenan doesn’t skip leg day. One of the exercises she enjoys doing are different kinds of squats. According to Allina Health, squats are a great exercise to incorporate into your routine. “The squat is one of the all-around best exercises to do for your lower body. It strengthens and tones muscles in your thighs, butt and calves and improves posture, balance, flexibility and inner core strength. Squatting also improves bone mineral density to keep your bones strong.”

2. She Works Her Entire Body

Heenan makes sure to work her entire body. She shared her go-to circuit in this Instagram video. Heenan captioned the post, “4 Exercise Total Body Workout with PowerBlock! Here’s your workout: ✔️Seated Overhead Press. ✔️ Front Squat. ✔️ Renegade Row. ✔️ Reverse Lunge Knee Raise. 40-seconds on, 20-second rest on each exercise. 4-5 rounds. Rest 1-minute between rounds.”

3. She’s Setting Boundaries

Heenan revealed in the caption of this Instagram post that she is working on setting boundaries in her life. She also revealed how she is changing things in the caption “As a recovering People Pleaser, here are some phrases I have picked up along the way as I practice setting boundaries and advocating for my own needs. 1️⃣ ‘Thank you, but my plate is already as full as I’d like.’ (Thank you for teaching me this one @themollygalbraith!) 2️⃣’I can’t make it that day.’ (No excuse needed). 3️⃣’Thank you for understanding.’ When saying no, thanking them for understanding has been helpful for me to relieve that dissonant feeling of potential frustration or disappointment to make it more seamless to move forward.”

4. She Has A Minimal Wellness Routine

Heenan shared her healthy habits in this Instagram post. She captioned it, “GRWM for a day of training! I like to keep my routines minimal, but be the most optimized. I don’t want to feel like I have a super long check list of things to do every morning, so periodically I evaluate my habits to see if they are serving me well. Here are the things that I focus on right now: ✔️Drinking water. ✔️ @joiwomenswellness smart supplements. ✔️Read while I drink coffee and have breakfast. It’s not much, but the simplicity works for me, especially on days when I’m on the go.”

5. She Improves Her Diet

Heenan shared her secrets for staying consistent with her diet in this Instagram post. “How do you reprogram to focus on the areas you want to improve? Here are three things that can help get the ball rolling: 1️⃣Create a realistic plan with built in flexibility. 2️⃣Switch the mindset to making it a lifestyle instead of a short term plan you are on. Choosing nutritious food often is a piece of who you are, not a short term quick fix diet. 3️⃣Regularly reflect on how it is going, recalibrate with what you want to adjust, and move forward doing the best you can each day. These concepts can be used far beyond food and really adjusted to any area you want to improve. With time, consistency, practice, and grace with yourself, making it a habit will be all the difference!”

Jen Thompson is a powerlifter and fitness expert. She has her own program, and shares a lot of her tips and workouts on Instagram. Recently, Thompson shared a video of herself lifting a barbell with a wrist wrap. She captioned the post, “Oddly, I was the only one to show up for lifting today…. Thanks to @jeffsnyder671 for coming to cheer and laugh at my misery! Trying hook grip with straps. Last training I suffered from some bicep tendinitis. So I’m trying to stave that off before I hit the heavy sets and go back to mixed grip. Doesn’t this look like fun. You can do my Speed Strength Program with me!!”

1. She Lifts Weights

Naturally, lifting weights is the main way Thompson keeps herself in shape. ACE Fitness states that doing exercises with 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 Declines

One exercise with weights that Thompson likes to do is using the decline bench. She shared this video on Instagram of herself doing them. Thompson captioned the post, “I have always loved decline. They are one of the most underrated exercise?? Join my thompsonsgym.programs.app and get access to all my programs, Instructional videos, metrics and an invite into my private community! Link in bio.”

3. She Uses Wrist Wraps

Thompson likes to use wrist wraps when she lifts weights. She explained the benefits of using them in the caption of this Instagram video. “I see people roll the bar back in their wrists all the time. You lose power this way. Wrist wraps can help you lock in the bar position in your hand. I LOVE the @a7intl ZEBRA FLEXI 77cm. They are form fitting and never pop off. Join my thompsonsgym.programs.app and get access to all my programs, Instructional videos, metrics and an invite into my private community! Link in bio.”

4. She Has Rest Days

Thompson makes sure to work out on a regular basis. However, she makes sure to have rest days. Thompson talked about this in the caption of this Instagram video. “I find 3 days rest does it for me. Anything longer than that makes me feel too removed from it. You?? Join my thompsonsgym.programs.app and get access to all my programs, Instructional videos, metrics and an invite into my private community! Link in bio.”

5. She Loves Working Out

Thompson loves to work out, and this is what helps her stay consistent. She talked about this in the caption of this Instagram video. “What keeps you going to the gym??? After 25 years of training, I still love working out. It’s the opportunity to improve every time you enter the gym. But it’s also understanding some days you will have to celebrate the small wins. And that is all right, because eventually it will lead to big wins !!💪 Join my thompsonsgym.programs.app and get access to all my programs, Instructional videos, metrics and an invite into my private community! Link in bio.”