Soccer Star Rachel Daly In Workout Gear Lifts Weights “So Tough”

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.”

Tess Daly is a very successful TV host. She’s best known for being one of the hosts of Strictly Come Dancing since 2004. Daly also hosted Children In Need from 2008 to 2019. She’s been enjoying the summer weather, and a recent Instagram post proves it. In it, Daly is seen outside going for a walk. She captioned the post, “Sunny afternoons means outdoor lunchtime workouts ☀️✨(and big sunglasses, always).” How does she stay so fit? Read on to see 5 ways Tess Daly stays in shape and the photos that prove they work.

1. She Works With A Trainer

Daly works with personal trainer, Sam Shaw, to keep herself in shape. ACE Fitness reports that having a personal trainer can help someone do the proper exercise routine. “When it comes to fitness, everyone is different. Your unique body mechanics, experience, goals, fitness level, likes and dislikes can guide your trainer in creating a plan that is specific to your needs. With a program that fits, you are more likely to maintain the habit and see results.”

2. She Eats A Protein Option Each Meal

Shaw also opened up about Daly’s diet in his Women’s Health interview. He says that Daly has one source of protein with each of her meals. “We focus on a slightly higher protein-based diet,” Shaw explains. “Aiming to have some form of protein with each meal, whether that’s a veggie, vegan, fish or white meat option.”

3. She Works The Surrounding Muscles Around Her Back

Shaw shared some of Daly’s workout secrets in an interview with Women’s Health. He says that he makes sure to strengthen the areas surrounding Daly’s weaker lower back. “We work together to focus on keeping Tess’s core, back and glutes as strong as possible since she has a slightly weak lower back, so it’s really important to keep all the surrounding muscles intact as support.”

4. She’s Dedicated

Daly is dedicated to her fitness. Shaw talked about her attitude in an interview with Hello! Magazine. “Tess has built amazing habits with regard to her fitness and nutrition,” he said. “Training has become part of her life now, she always turns up for her sessions on time and ready for whatever I’m going to challenge her with. She’s great at taking on a challenge. When I introduce something new to vary the session - Tess always gives it her all and embraces the task, which isn’t always easy!"

5. She Does A Variety Of Workouts

Shaw tells Women’s Health that he has Daly do a variety of workouts. “I like to change up exercises, for example, doing body weight movements, dumbbell weights and variations of skipping or boxing. This keeps it fun and interesting and helps the time fly by, at the same time as getting good progression in training (a.k.a. progressive overload) and building a strong physique.”

Karolína Plíšková, one of the tennis world’s top-ranked athletes, is known not only for her impressive skills on the court but also for her dedication to fitness. Recently, she gave fans a glimpse into her workout routine by sharing a post in her two-piece workout gear, enjoying some downtime in the great outdoors. Balancing strength training, cardio, and outdoor activities, Plíšková demonstrates how she keeps her body in top condition for her demanding sport. From weightlifting to hiking, the tennis star emphasizes the importance of maintaining a strong, flexible, and well-rounded physique, all while making time for rest and relaxation. Here's how she stays in peak shape year-round.

1. She Lifts Weights

To get into shape to hit the courts, Plíšková lifts heavy weights. “Strength training, whether performed with weights, bands, machines or your own body weight, is important for your long-term health,” CNN reports. “Also known as resistance training, it increases muscular strength, endurance and bone density.”

2. She Does TRX Workouts

A quick way to strengthen and tone is to do TRX workouts, which Plíšková does in this video. “TRX is a phenomenal alternative to weight machines as it’s portable. In addition, it can be done anywhere plus the gym, home or even on the road,” the Trifocus Academy states. “Plus, suspension training is an efficient training tool for people of all levels of fitness as it’s adjustable. The site adds, “By altering the angle of your body, or where you stand, you are able to make exercises more difficult or easier. In addition, TRX is a safe way to train many people with knee and back issues as it lowers the pressure on those areas.”

3. She Uses a Medicine Ball

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Another go-to workout for the tennis star is a medicine ball, which she paired with her TRX workout. “Medicine balls are weighted exercise tools that are great for building strength, especially in your core muscles, and enhancing your power and coordination,” TRX Training states on their site. “When you use medicine balls for exercises like throws, slams, or rotational movements, you're working multiple muscle groups at once. This can boost your calorie burn, increase muscle endurance, and improve your athletic performance.”

4. She Hikes

To break up the routine of the gym, but still getting a good workout, hiking is a great way to burn calories, while enjoying the outdoors. Plíšková posted herself hiking and taking in the beautiful view from the top of a mountain with the caption, “Sunday hike.” “Going up and down hills gets the heart pumping, creating a great cardio workout,” Piedmont states on their site. “Like most cardio exercises, hiking helps reduce your risk of heart disease, stroke, high blood pressure, high cholesterol and even some cancers.

5. She Mixes Up Her Workouts

To stay in top-notch shape, Plíšková does a variety of exercises and mixes up her routine with cardio. According to Ohio Health, there’s many reasons to switch up your workouts. “Your body has a way of becoming too accustomed to routine activity, which prevents you from progressing toward your fitness goals. Challenge your body at least twice a week to a workout that you aren’t used to.” The site states, “For instance, instead of running on the treadmill or the road, head for a wooded trail or local park. This minor tweak will have your body working harder as it adjusts to the new terrain and in turn, build muscle and cardiovascular endurance as well as burn more calories.”

Nataliya Kuznetsova isn’t shy about showcasing her powerful physique and impressive fitness routine on social media. Recently, the bodybuilder shared a video of herself at the leg extension machine, dressed in a white tank top with black accents and black shorts. She captioned the post with a motivational message: “Push your limit.” With a mix of heavy lifting and strategic exercises, Kuznetsova maintains her awe-inspiring strength and figure. Here’s a breakdown of her favorite fitness moves and their benefits.

1. She Does Leg Extensions

In her Instagram video, Kuznetsova is seen at the leg extension machine. According to Asphalt Green, leg extensions have a lot of benefits. “Leg extensions using this exercise machine work your thighs. In fact, that’s basically the only thing that they work. That’s great if you want to build strength and mass quickly. To get started, slide into a sitting position on the machine from the open side.”

2. She Does Hamstring Curls

Kuznetsova likes to do hamstring curls to keep herself in shape. She shared this video on Instagram of herself doing them, captioning it, “Gym time.” Asphalt Green states that doing hamstring curls has a lot of benefits. “Hamstring curls are a great way to balance the muscles that you work when you’re doing leg extensions. This exercise is also good for people with sedentary jobs who don’t get a lot of walking in. Even pro cyclists can benefit from using this machine, since biking works the quads so heavily and doesn’t do as much for the hamstrings.”

3. She Hikes

Kuznetsova likes to hike to keep herself in shape. She shared this photo on Instagram of herself on a mountain. Kuznetsova captioned it, “When people say they don't take life too seriously, is that a good thing?)”

4. She Does Pulldowns

Kuznetsova shared this video on Instagram of herself doing lateral pulldowns. Piedmont states that this exercise has a lot of benefits. “The lat pulldown is a fantastic exercise for strengthening the latissimus dorsi muscle, the broadest muscle in your back. This muscle promotes good posture and spinal stability. Form is crucial when performing a lat pulldown to prevent injury and reap the best results.”

5. She Lifts Weights

Since she’s a bodybuilder, Kuznetsova naturally lifts a lot of weights. She included a photo of herself lifting a barbell in this Instagram post. 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.”

Alisha Lehmann, one of the most recognizable names in professional soccer, continues to make waves both on and off the field. Now playing for Juventus, the Swiss athlete has also shined in roles with Aston Villa, West Ham United, and the Switzerland national team. Known for her bold style—including playing soccer with a full face of makeup—Lehmann blends athletic excellence with her charismatic presence. Last week, she shared an Instagram post featuring photos of her and her Juventus teammates in action, captioned, “The most important thing is, to always work hard for each other 🤍🖤.” Lehmann exemplifies determination and confidence, making her a standout in the world of soccer and beyond. Here’s how she prioritizes health, fitness, and standing her ground.

1. She Plays Soccer

Soccer is one of the main ways that Lehmann stays in shape. According to Better Health, the sport has a lot of benefits. “As play during soccer is continuous, soccer is great for fitness and cardiovascular health. People of various ages and skill levels can participate in soccer, with those of various sizes being able to do equally well.”

2. She Does Push-Ups

Lehmann is seen doing push-ups with a soccer ball on her back in this Instagram video. According to NASM, push-ups have a lot of health benefits. “Incredibly, this ONE exercise can help you torch calories, build and tone muscle, gain strength, and positively impact your overall fitness, function, and performance. Due to its versatility, mastering this exercise can be vital to unlocking your true fitness potential…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).”

3. She Hikes

Lehmann likes to go hiking to keep herself in shape. She shared this post on Instagram of herself on a hike to the Hollywood Sign. Lehmann captioned the post, “If you wanna know, it took me 2 hours to get there🧘🏼‍♀️🏃🏼‍♀️” Piedmont states that hiking has a lot of benefits. “Hiking is a weight-bearing exercise that builds muscle mass and helps prevent osteoporosis. Hiking can help you manage your weight. It is a joint-friendly form of exercise that can keep arthritis sufferers more limber and mobile. Being outside in the sunshine provides the body with vitamin D.”

4. She Swims

Lehmann likes to swim to keep herself in shape. She shared these photos of herself swimming at the beach in Miami on Instagram. Lehmann captioned the post, “Lish at the beach at 8 am.” Swimming has a lot of health benefits. The Cleveland Clinic states, “Want to keep your ticker at peak function? Cardio activity is one of the keys to a healthy heart, and swimming’s cardiovascular benefits are clear. It’s been shown to: Improve cholesterol levels. Reduce blood pressure. Lower your risk of heart disease.”

5. She Stands Up For Herself

Lehmann has had to deal with a lot of criticism for her play style. However, she makes sure to defend herself. She talked about this with The Times, “A lot of people only see the social side [of my life, via Instagram] and not actually how I play football. About this, I’m sometimes disappointed, because I work hard every day. I train every day and I want to be the best player I can be. They don’t really know how I play. I’m always saying, ‘Watch a game please’ — and then they’re surprised.”