United in Strength

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United in Strength Female Strength/Powerlifting Coach
Face to Face & Online Coaching OPEN
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just living for the weekend atp xx(4 more weeks until uni is complete)
25/10/2026

just living for the weekend atp xx
(4 more weeks until uni is complete)

8 weeks ago, Pranav was hack squatting 40KG and thinking it was hard because he could feel his muscles working.This week...
22/10/2026

8 weeks ago, Pranav was hack squatting 40KG and thinking it was hard because he could feel his muscles working.

This week, he finished his first 8-week block together with 125KG for 5 reps.

Before we started, his lifts had stalled and he wasn’t really pushing himself. What he wanted was bigger numbers, to feel mentally stronger, more confident and have more stamina and focus.

So we kept his training sessions simple - two sessions together in-person per week with the aim of at least adding a 2.5KG jump minimum to his lifts every week. That meant a new PR basically every week and that stacked up fast.

But the best part wasn’t the weight on the bar. It was how he started approaching his sessions.

Heavy lifts don’t feel comfortable and they’re not meant to.

Pranav learned to get aggressive, move the bar with intent and push through the hard reps instead of backing off when it got uncomfortable.

That mindset grows to build his confidence, his focus and his strength.

He’s making the progress he’s been chasing for years in 8-weeks together and I think that’s fu***ng awesome.

Now he’s moving onto his next block and I cannot wait to see what he does with it.

If you’re showing up and putting in the time but feel like you’re not really pushing, then reach out for coaching and let’s chat!

(Yes, I work with men, too!!)

why is it that every weekend u wanna have fun it costs minimum $300 (uni is killing me so this was needed)
18/10/2026

why is it that every weekend u wanna have fun it costs minimum $300 (uni is killing me so this was needed)

Wondering why you’re not progressing in the gym? Here are 3 signs you should rethink your program ⬇️1️⃣ - You’re not tra...
14/10/2026

Wondering why you’re not progressing in the gym? Here are 3 signs you should rethink your program ⬇️

1️⃣ - You’re not tracking your progress

If you’re doing the same weights, reps and sets every week without a plan to improve, how do you expect to get stronger?

2️⃣ - You’re too fatigued to perform

More exercises, more sessions and more soreness doesn’t automatically mean better results.

3️⃣ - You change your program too often

You don’t need a new program every few weeks just because you’re bored or haven’t seen immediate results

(Read the post for more in depth information)

The bottom line is that you don’t need to train harder for the sake of it. You need to train with more purpose.

Track your progress ➡️ Manage your fatigue ➡️ Stick to a plan long enough to see results

If you want to stop guessing and start progressing then join the team and let’s get to work

Links in bio

Yes, high protein ham is marketing - no s**t it’s high in protein, it’s ham. And high protein coffee and high protein ri...
12/10/2026

Yes, high protein ham is marketing - no s**t it’s high in protein, it’s ham. And high protein coffee and high protein rice with collagen? It’s all marketing.

But here’s what I see as a coach:

Other coaches want to s**t on high protein products and yes, some is 100% a gimmick, but protein is more accessible now than ever before.

When I started training, your options were protein powder, protein bars that tasted like a brick and maybe cottage cheese if it was available. There had only just been flavoured Chobani’s popping up on the shelves.

If I wanted anything fun and different, I had to order it online from America.

Now you can walk into Coles and Woolworths and have an abundance of protein products to choose from.

I get that the trend at the moment is high protein everything and it can be annoying to see constantly, but these products can help people improve their lives and can be the stepping stone to someone understanding their nutritional needs.

I had clients who came to me eating as little as 60g of protein PER DAY, thinking they were getting a lot in, to now hitting their daily requirements because of these products. High protein puddings for dessert, high protein yoghurt for breakfast, having a protein smoothie after their workouts. It all adds up.

I recommend products to them that I have personally tried and liked, but there is something for everybody out there and that’s amazing.

It’s never been more easy to get your protein in and that should be a win for every single coach who wants to see their clients succeed

Now we can all get big, jacked and strong together 🤝

I nearly won a stein holding competition this week (the chicks arm was bent and should have been disqualified) but at le...
11/10/2026

I nearly won a stein holding competition this week (the chicks arm was bent and should have been disqualified) but at least loz.goldsmith came away with three awards for netball - runner up best and fairest, umpire of the year AND best new recruit !!!!!! go walkies !!!!

Brooke Green last 10-weeks on her previous training block has been absolutely unrealThe amount of progress she’s made ju...
08/10/2026

Brooke Green last 10-weeks on her previous training block has been absolutely unreal

The amount of progress she’s made just by showing up consistently, taking on the weekly feedback, applying it and making gradual progressions on her lifts has been fantastic

Here’s what’s happened in the 10 weeks of showing up:

✅ - Trap Bar Deadlifts: 50KG ➡️ 135KG (+85KG)

✅ - Feet Up Bench Press: 35KG ➡️ 52.5KG (+17.5KG)

✅ - Average HR: 73bpm in August ➡️ 53bpm now (-20bpm)

The HR drop came from adding in one interval session after her training. She didn’t live on the treadmill for 20-30 mins everyday, just 5 rounds of 45 secs on with 45 secs rest - 4 minutes in total of work. She also got her steps up to 10k a day in September and hasn’t dropped them since.

More sessions wasn’t the answer for Brooke - it was better sessions.

Brooke, you’ve been absolutely KILLING it and this progress is huge. I’m so proud of you!

If you’re wanting results like Brooke - reach out for coaching.

Links in bio or simply DM me with “STRONG”

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Hendon & Gilbert Street
Adelaide, SA

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Monday 9am - 11am
12pm - 1pm
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4pm - 8pm
Wednesday 6am - 11:30am
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Friday 9am - 11am

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