Sarah Sjöström in Workout Gear Shows Off "Monday Gym"

Sarah Sjöström won a gold medal, two silver medals, and one bronze at the 2016 and 2020 Olympic Games, for swimming. Sjöström shared some of her favorite workouts in an Instagram video. In it, Sjöström is seen doing lunges, lateral pulldowns, and shoulder presses with dumbbells. She captioned the post, “Monday gym.” How does she stay so fit? Read on to see 5 ways Sarah Sjöström stays in shape and the photos that prove they work.

1. She Gets Enough Protein

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Sjöström also talked about her diet in her Irmas World interview. She says that she makes sure to eat enough protein. “There is no special diet. But during my hard training periods I try to make sure I eat enough protein and carbs to recover better. I don’t count calories, I have just learned how much I need. I also try to eat breakfast, lunch, dinner and snacks in between meals at the same time every day. During competitions, I have protein/energy bars and after competitions and trainings protein and carb shakes or bars help me regain my energy.”

2. She Takes Care Of Her Hair & Skin

Spending so much time in the water can be rough on your hair and skin. Sjöström shares how she manages it with Irmas World. “I have to put on face cream every time I get out of the pool, especially if I’m training in the sun (training camps with a outdoor pool) or during the winter in Sweden. 
I’m not using shampoo and conditioner much, and I’m not brushing my hair after every session. My hair gets used to the water and chlorine if I’m not using too many products . Then my hair gets stronger and much better quality.”

3. She’s Consistent

Sjöström shared her training routine in an interview with Irmas World. She says that she makes sure to be consistent. “Monday to Saturday I do a morning swim, Tuesday and Thursday also an afternoon swim. Monday, Wednesday and Friday afternoon it’s gym, Pilates or climbing. I never count how many hours I train. It always depends on what kind of session I’m doing. But usually it’s 8 swim session and 3 ‘dryland’ sessions.”

4. She Does Pull-Ups

Sarah Sjöström/Instagram

Sjöström is also seen doing pull-ups in her Instagram post. NASM reports that these are a great workout to do. “Biomechanically, pull ups use shoulder adduction as the elbows pull down and back from the sides during the movement, training the lats and upper back in a slightly different way than chin ups. Pull ups use the lats, rhomboids, traps, shoulders, posterior deltoids, and brachialis. Because of the overhand grip, your lats will do the majority of the work since they are getting less help from the biceps.”

5. She Strength Trains

In her Instagram post, Sjöström is seen strength training. According to Reid Health, strength training can help with your metabolism. “Increasing lean muscle mass increases your metabolism. According to the Mayo Clinic strength training builds muscle tissue which burns more calories than fat tissue. With consistent workouts your body fat will decrease and your clothes will be noticeably looser.”

Sophie Arvebrink is more than just a fitness model—she’s a social media sensation with a dedicated following on Instagram. Recently, she took her followers on a virtual journey to Thailand, sharing highlights from her trip. One standout post from last Monday featured Arvebrink striking a pose in a sleek black workout set atop a tower, simply captioned, “Thailand.”

1. She Swims

Arvebrink likes to swim to stay in shape. During one of her trips to Thailand, she did a lot of swimming, and shared a lot of posts on Instagram. In February, she shared this video of herself swimming in a pool. In May, Arvebrink shared this pool video on her page, captioning the post, “Let’s talk about life.” Finally, she shared these pool photos in July of last year. Arvebrink captioned the post, “I guess we are just animals with big brains.”

2. She Works Out With A Friend

Arvebrink shares a lot of workout videos on Instagram. She sometimes enjoys hitting the gym with one of her friends. Arvebrink shared this video of herself and a friend doing workouts together. She captioned the post, “Team work.” Better Health states that working out with a friend has a lot of benefits. “Exercising with a friend or loved one can make it more fun, and increase your chances of sticking to your exercise plan. Exercising with a friend is a great way to keep you motivated. It’s also a great way to meet new people. It can even save you money.”

3. She Does Pull-Ups

Sophie Arvebrink/Instagram

In the previous Instagram post, Arvebrink is seen doing pull-ups. NASM states that pull-ups are a great workout. “Pull ups and chin ups are a multi-joint movement, meaning that they engage multiple muscle groups (lats, biceps, shoulders, and upper back). They promote overall upper body muscle development and can lead to some serious strength gains.”

4. She Does Push-Ups

Sophie Arvebrink/Instagram

Arvebrink is seen doing push-ups in the previous Instagram video. NASM states that push-ups have a lot of benefits. “Push-ups focus primarily on the following muscle groups: Pectorals (chest muscles). Deltoids (shoulder muscles). Serratus anterior, trapezius, and rotator cuff (posture and shoulder support muscles). Triceps (backside of the arm muscles). Core stabilizers (abdominals and spinal support muscles). Gluteals (hip muscles).”

5. She Strength Trains

Arvebrink likes to strength train and use weights to stay in shape. In this video she posted on Instagram, she is seen with a weight on her waist. The Mayo Clinic reports that strength training has a lot of benefits. “By stressing your bones, strength training can increase bone density and reduce the risk of osteoporosis. Strength training can help you manage or lose weight, and it can increase your metabolism to help you burn more calories.”

Jen Widerstrom is a fitness expert and podcaster. She is currently training with gladiators. Wiederstrom shared her secrets for staying motivated in a video on Instagram. In it, she is seen on a treadmill. Widerstom says in the video, “I don't want to be here. Want to be here, be here, but come anyways. I'm not homesick because I'm loving every minute here with our pierce, but time is weird. I've got enough in my system to feed a small horse. I miss my bed. I miss the people I care about. But the one thing that always makes me feel better is a gym. I'm going to walk for 10 minutes. I'm going to pick up something heavy, move it slow, move it well, and then go have breakfast with the rest of the gladiators. Lots of protein, lots of water, lots of coffee, and the world will be right again. Just didn't want you guys to think I was perfect.”

1. She Uses A Treadmill

In her Instagram post, Widerstrom is seen on a treadmill. According to Healthy Talbot, this has a lot of benefits. “Treadmill working is an aerobic/ cardio exercise. Studies demonstrate that aerobic exercise can minimize the risk of heart diseases. Moreover, they can strengthen your heart muscles. This helps to lower blood pressure and allows the heart to pump blood more efficiently. Most doctors recommend aerobic exercise to people suffering from cardiovascular diseases.”

2. She Strength Trains

Widerstom shares a lot of fitness tips on Instagram. She shared three in this post’s caption. In it, she revealed that she does a lot of strength training. “Heavy Strength Training. You need to push your effort to an 8 or 9/10 RPE (rate of perceived exertion) in your lifting sessions, 2-3x weekly. (🧐Do you have a strength program yet? Let me know below.)”

3. She Eats Protein

In the same post’s caption, Widerstrom talked about her diet. She revealed that she eats a lot of protein. “Consistency in Protein. Thanks to trailblazing research by @drstacysims we now know that women NEED 1.8-2.2g of protein per kilo of their bodyweight throughout EACH DAY and ideally 40g of that protein is consumed within 30 minutes of completing your workout!”

4. She Takes Care Of Her Gut

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Widerstrom also revealed in the previous post that she prioritizes her gut health. “Feeding My Microbiome. Believe it or not, your gut health is responsible for generating hormones that regulate your metabolism keeping you at a leaner body composition, building muscle, optimize bone density, and even supports your sleep quality! To begin to build a better relationship with your Microbiome, focus on consuming 25g fiber from plants DAILY. Try zucchini, cucumber, mushrooms, spinach, green peas, cauliflower.”

5. She Works Her Arms

Widerstrom shared her favorite arm workout in this Instagram video. She captioned it, “My ☝️ favorite arm combo for creating hard but *not bigger* arm muscles! 5 ROUNDS of: 6-10x Half-rep Tricep Push ups. SS. 10-12x Triple-pump Banded Curls. SS. 60-90sec REST. YOU SHOULD BE GASSED by the end of this!! And if you’re not, it means you need to go slower on your push-ups (keep those 90° angles in your elbows) and heavier on your bands while still hitting full extension of your biceps after every third pump!!”

Fanny Stollár is one of the most well-known tennis players right now. She got her star as a teenager, and hasn’t let up. Stollár and her boyfriend are currently enjoying a beach vacation, and she made sure to get some highlights for Instagram. In one photo, the couple are seen kissing on beach chairs. She wore a black bathing suit and a plaid bandanna in it. Stollár captioned the post, “Me & mine.” How does she stay so fit? Read on to see 5 ways Fanny Stollár stays in shape and the photos that prove they work—and to get beach-ready yourself, don't miss these essential 30 Best-Ever Celebrity Bathing Suit Photos!

1. She Uses Gym Machines

Stollár reveals a lot of her workout secrets on her Instagram page. She shares a lot of posts of herself in the gym. Stollár uses different exercise machines to stay in shape. She shared this photo of herself on the treadmill, captioning it, “My best friend lately.” Stollár also posted this photo of herself using the leg press machine. She captioned that post, “Sometimes u dont have to tell the story… Time will.”

2. She Weight Trains

One type of exercise that Stollar likes to do to stay in shape is weight training. She shares a lot of videos on Instagram of herself using weights. Stollár posted this video of herself doing different kinds of squats with weights, doing tricep lifts and shoulder presses with hand weights, and bicep pulls. She captioned it, “Stick with it. Never fold.”

3. She Works Out During The Pandemic

Stollár makes sure to work out on a regular basis. And she didn’t let the pandemic stop her. Stollár made sure to workout at home during this time. She shared this video on Instagram of herself doing different exercises. In it, Stollar is seen doing deadlifts, jumping rope, squat walks with resistance bands, and mountain climbers. She captioned the post, “Quarantine gains.”

4. She Swims

Stollár likes to swim to stay in shape. She posts a lot of photos on Instagram of herself at the beach or the pool. Stollár posted this photo of herself at a lake in Punta Cana. She captioned it, “Welcome to paradise.” She also shared this photo of herself enjoying a cocktail at a pool’s swim-up bar. Stollár captioned that post, “Here’s to good vibes only.”

5. She Works Out Her Arms

In order to play tennis, Stollár has to workout her arms. She shares a lot of arm and upper body exercises on Instagram. Stollár posted this photo of herself doing bicep curls. She captioned the post, “Rehab days💪🏽 Thank you @nemzetikezilabdaakademia! Time to get rightt.” She also shared this video of herself doing arm exercises like shoulder presses, tricep curls, and lateral pulldowns.

Hanna Öberg is a fitness influencer. She shares a lot of her favorite workouts on Instagram. In a recent post, she is seen doing lower body exercises. Öberg captioned the post, “In full laughter reliving my workout from today because it was ROUGH you guys 🥲😄 hence the videos haha. Here's a workout to grow bigger and juicier quads & glutes! it will most definitely not be an easy task, but it’s too good to pass on for the gains. When you tried it, repeat it again next week. and the next. and the next.. you get the picture - CONSISTENCY!” How does she stay so fit? Read on to see 5 ways Hanna Öberg stays in shape and the photos that prove they work.

1. She Cooks

Öberg likes to cook some of her meals. She shares a lot of her favorite recipes on Instagram. In this video, Öberg is seen making shrimp pasta. Harvard Health states that home cooking has a lot of benefits. “The more people cook at home, the healthier their diet, the fewer calories they consume, and the less likely they are to be obese or develop type 2 diabetes. A growing body of scientific evidence supports teaching patients how to cook meals at home as an effective medical intervention for improving diet quality, weight loss, and diabetes prevention.”

2. She’s Consistent

Öberg makes sure to stay consistent with her fitness. She revealed in the caption of this Instagram post that this helps her stay motivated to work out. “Don’t scroll without sharing!! If you’re still looking for your motivation - you will probably never find it! I stopped letting my motivation decide my future a long time ago 🤎 Spread the word, we need to set this straight! Dedication > consistency > results whichhh will boost your motivation for more.”

3. She Works Her Upper Body

Öberg shared her favorite upper body workouts in this Instagram video. She captioned it, “Dedicated back & bic day hits different 😤🫡Save for your next session & don’t forget to share a like. 🫶Details: 1. pull-ups 3 x max reps. 2. one arm lat pulldown 3 x 8-10,8-10,12-15 reps each. 3. db rows 3 x 8-10,8-10,12-15 reps each. 4. cable high row 2 x 10-12,12-15 reps. 5. plate curls 2 x 10,12-15 reps. 6. cable curls 2 x 8-10,12-15 reps. Get it done sis.”

4. She Does The Same Exercises

Öberg does a lot of the same exercises, and explained why in the caption of this Instagram post. “Mix the cocktail of your staple exercises with consistency and you’ll start seeing your results sis 🫡I’ve been doing the same exercises for years now. Are they always fun? - absolutely not, but they’ll get the job done!”

5. She Works Her Legs

As you can see in her Instagram post, Öberg doesn’t skip leg day. She shared her favorite exercises in the caption. A good old classic real & raw swipe video 🔥 5 exercises in TOTAL - details: 1. medius kickback 3 x 8-10, 8-10, 12-15. 2. leg extension 2 x 8-10, 12-15. 3. hack squat 2 x 8-10, 12-15. 4. leg press 3 x 8-10,10-12,15-20 (high & narrow stance). 5. split squat 2 x 8-10,12-15.”