Strongwoman Donna Moore in Two-Piece Workout Gear Does "Powerstairs"

Donna Moore is a powerhouse in the world of strength competitions, having claimed the title of World’s Strongest Woman three times. Recently, she gave her Instagram followers a glimpse into her intense preparation for the Rogue Invitational. In the video, Moore is seen lifting weights while climbing stairs, showcasing the dedication it takes to be a champion. "Thanks to Coach @trapsliketodd for making the drive for a session with myself and @mrs_myler and @lukedaviesstrongman for setting up and resetting the stairs each time," she captioned the post. With her training that combines heavy lifting, stair climbing, and more, Moore proves that becoming a strongwoman is as much about mental endurance as it is about physical strength.

1. She Uses Weights

As you can see in her Instagram post, Moore likes to use weights to stay in shape. ACE Fitness states that doing this can have a lot of 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 Stair Climbs

Donna Moore/Instagram

Moore is also seen doing a stair workout in her Instagram video. ACE Fitness states that these exercises have a lot of benefits. “Stair climbing exercise can be a strenuous, says Alexandra Lempke, PhD, a clinical assistant professor of applied exercise science and the co director of the Michigan Performance Research Laboratory at the University of Michigan School of Kinesiology in Ann Arbor. When you climb stairs, your heart rate and breathing will increase. ‘Stair climbing for exercise targets the cardiovascular and respiratory systems,’ Dr. Lempke says. It takes a lot of work to move your body mass vertically against gravity.”

3. She Does Deadlifts

Moore likes to do deadlifts to stay in shape. She shared this video on Instagram of herself doing them. NASM states that deadlifts are 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 Doesn’t Diminish Herself

Moore doesn’t like to beat herself up for her accomplishments. She talked about this in the caption of the previous Instagram video. “Deadlifts last night were hard and heavy and it was 'only' 220kg. I just wanted to touch on the 'only' part of this statement. 'Only' diminishes the achievement. It's negative self-talk. 2 weeks ago it was a top triple for me easily. Last week I couldn't move it off the floor.. at all.. and I had a tantrum. This week it's 'only' 220kg and another tantrum because I'm frustrated.”

5. She Does Box Jumps

Moore likes to do box jumps to stay in shape. She shared this video on Instagram of herself doing them. Moore captioned the post, “Jumping hot potatoes 🔥After deadlifting what felt like the entire universe @weave_strongman ropes me into this just for fun apparently! I will also add he did not do deadlifts before this which is why he's more springy 😂 Ninja warrior is calling us I think!!”

Deana D’Andrea, a powerhouse in the world of powerlifting, continually inspires her followers with impressive workout clips on Instagram. Recently, she shared highlights from a competition, expressing gratitude by captioning, “Thank you @momentsinpower for your effort and dedication to capturing so many special moments and emotions throughout the meet day!” D’Andrea’s training sessions reveal her strength and dedication to the sport and emphasize her passion for pushing boundaries through intense lifting routines.

1. She Lifts Weights

Weightlifting is the main way D’Andrea stays in shape. According to ACE Fitness, weight lifting has a lot of benefits. “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 Does Squats

D’Andrea is seen doing squats in this Instagram video. She captioned the post, “A little of this and a little of that 🙃 one week closer to meet day!” 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.”

3. She Does Deadlifts

Deana D'Andrea/Instagram

In the previous Instagram video, D’Andrea is seen doing deadlifts. ACE Fitness states that deadlifts are very beneficial. “One significant benefit of the RDL is that it teaches clients how to lift from the hips instead of using the lower back. The base move of the RDL is the standing hip hinge, which is an important component of learning how to squat correctly. The first move during the lowering phase of the squat should be the hips moving back in a flexed position. Back pain is often associated with not using the hips properly when squatting or bending over to pick an object up off of the ground. Teaching clients how to lift safely in the gym means they may reduce their risk of injury when lifting heavy things in their daily lives.”

4. She Uses Bars

D’Andrea uses a lot of equipment when she works out. One thing she uses is bars. D’Andrea posted this photo of herself with her new bars on Instagram. She captioned it, “New @sportkraftusa squat and bench bars are in!! 😍 and they’re PINK! 😎 can’t wait to put these bad boys to use!!”

5. She Rides Horses

In addition to powerlifting, Deana D'Andrea spends time horseback riding, an activity that provides a range of health benefits. Riding works core muscles, as riders constantly engage their abs, lower back, and pelvic muscles to maintain balance and posture on the horse. It also strengthens the legs and improves flexibility in the hips, glutes, and thighs. According to the British Horse Society, riding can burn up to 600 calories per hour, offering an effective cardiovascular workout. Horseback riding also boosts mental health by reducing stress, enhancing mood, and building confidence as riders develop a bond with the horse and navigate new skills. For D’Andrea, it’s yet another way to combine strength and wellness with her fitness lifestyle.

Drea Wheeler appeared on the 42nd season of Survivor. She was a very popular contestant, and was even given prize money from Sia. Wheeler is also a fitness expert. In February, she shared a reel of what she did after being voted out of Survivor. In it, she is seen running and using weights. Wheeler captioned the post, “I’m often asked, what did I do as soon as I was voted out on @survivorcbs. Took a lot of tequila shots and then started my @bodyliciousbydrea trainings 💪🏾 OBVIOUSLY 🙄 LITERALLY couldn’t believe I had completely lost my 🍑 😳 and YES the #DreaApproved Booty Bands made their way to Fiji.” How does she stay so fit? Read on to see 5 ways Drea Wheeler stays in shape and the photos that prove they work.

1. She Runs

As you can see in her Instagram post, Wheeler likes to run to stay in shape. Better Health states that running has a lot of benefits. “Regular running or jogging offers many health benefits. Running can: help to build strong bones, as it is a weight bearing exercise, strengthen muscles, improve cardiovascular fitness, burn plenty of kilojoules, help maintain a healthy weight.”

2. She Strength Trains

As you can see in her recent post, Wheeler likes to strength train. She is also seen doing bicep curls and dual pulley rows in this post on Instagram. Strength training has a lot of benefits. The Mayo Clinic states, “Strength training can help you manage or lose weight, and it can increase your metabolism to help you burn more calories.”

3. She Does The Elliptical

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In the previous Instagram post, Wheeler is seen using the elliptical. The Hospital For Special Surgery states that the elliptical is a great machine to use. “Elliptical machines are a bit like the Swiss Army knives of the gym. The forward-and-back motion of their pedals simulates walking or jogging, while the up-down movement is akin to a stair climber. Meanwhile, the arm attachments provide the arms, chest and shoulders with a muscle-building workout.”

4. She Wants To Empower Others

Wheeler wants to use her fitness program to empower others. She talked about this in the caption of this Instagram post. “April 1st = Spring Bodylicious Challenge! This isn’t just about fitness. It’s about reclaiming your strength, confidence, and inner radiance. Join me on a journey of self-discovery and empowerment as we celebrate the beauty of your body and spirit. Let’s turn your fitness dreams into reality and your doubts into triumphs. Sign up now through link in bio or shop button and let the transformation begin!”

5. She Works Her Lower Body

Wheeler doesn’t skip leg day. She got back into lower body workouts not long after having her first child. Wheeler shared some of her favorites in this Instagram video. In it, she is seen doing squats, lunge step backs, and dips with a resistance band. Wheeler captioned the post, “3 months postpartum workout after a high risk pregnancy with modified bed rest and 1 year of 0 training. Friendly Reminder: Pregnancy Journeys look different but the end goal is the same 👶🏽 You’ve got this Mamas xx”

Sofia Jamora, a successful influencer with a massive following on Instagram, is known for her dedication to fitness. Recently, she shared a video showcasing some of her go-to exercises, including using the stair climber, working with weights, and targeting her core with ab workouts. Whether she's working out at the gym or staying active through swimming, Jamora's fitness routine is designed to keep her strong and healthy. Here's a closer look at the exercises she incorporates to stay in top shape.

1. She Uses A Stair Climber

Jamora likes to use a stairmaster to work out. ACE Fitness states that stair climbing is a great workout. “Stair climbing exercise can be a strenuous, says Alexandra Lempke, PhD, a clinical assistant professor of applied exercise science and the codirector of the Michigan Performance Research Laboratory at the University of Michigan School of Kinesiology in Ann Arbor. When you climb stairs, your heart rate and breathing will increase.”

2. She Uses Weights

Sofia Jamora/Instagram

In her Instagram video, Jamora is seen using weights. According to The Mayo Clinic, this can be very beneficial. “Strength training may enhance your quality of life and improve your ability to do everyday activities. Strength training can also protect your joints from injury. Building muscle also can contribute to better balance and may reduce your risk of falls. This can help you maintain independence as you age.”

3. She Works Her Abs

In her Instagram video, Jamora is seen doing ab workouts. These are very important, according to The Mayo Clinic. “Strong core muscles make it easier to do many activities. When your core muscles are strong, it's easier to swing a golf club, get a glass from the top shelf and bend down to tie your shoes. Strong core muscles help athletes, such as runners. That's because weak core muscles can lead to more fatigue, less endurance and injuries.”

4. She Does Abductors

Sofia Jamora/Instagram

Jamora is also seen using the abductor machine in her Instagram video. The Mayo Clinic reports that abductors have a lot of benefits. “The standing hip abduction is an exercise you can do with resistance tubing to work the hip muscles. Specifically, the standing hip abduction targets the hip abductor muscles, which are located here, on the outside of the hips. This exercise helps promote strength and stability in the hip muscles when walking or running.”

5. She Swims

Jamora likes to swim to stay in shape. She shares a lot of posts on Instagram of herself by the water. Jamora shared these photos of herself swimming and boating in Formentera, Spain. She captioned the post, “My favorite animal is me in the water.” She also shared these photos of herself on the beach in Los Cabos, San Lucas, captioning them, “Squeeze of light lime tajin rim.”