United in Strength

United in Strength Female Strength/Powerlifting Coach
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Bianca is 3-weeks out from APL Nationals and failed her 167.5KG programmed squat last week.Yesterday, she moved 170KG li...
08/09/2026

Bianca is 3-weeks out from APL Nationals and failed her 167.5KG programmed squat last week.

Yesterday, she moved 170KG like butter and as if she never failed last week’s lift.

How?

One simple cue that changed her approach to the lift

“Push the bar back behind you with your upper back”

That’s literally the shift

Changing her mindset to be more powerful, more explosive and more aggressive. If she knows that’s where she failed last week, she needs to push with all her might to break through that sticking point.

The fact she made 170KG move like an opener 3-weeks out after last weeks fail is fantastic

The difference that one sentence of feedback can make on her mentality towards the lift, which lead to her moving the weight with real intention and drive!

Taking this approach now for all of her lifts in the final weeks of prep will be a huge game changer to her performance

Start lifting like you’re taking what’s yours and shift your mindset when it matters

Tired of hoping the bar moves? DM me for coaching info and start lifting with intent

07/09/2026

One of the simplest shifts you can make in the gym is changing how you approach each set

Don’t just move the weight without thinking

Don’t just chase a bit of burn and be done with it

Don’t just do your tempos and pauses without properly counting

Don’t just go through the motions and look around the gym whilst you’re training

Know what you’re actually trying to achieve between every rep

Tempos and pauses should move with the intention of being controlled and stable.

No tempos and pauses should mean you’re moving with a certain amount of explosivity, power and aggression

You’re leaving gains on the table when you’re just going through the motions with no intent and aimlessly looking around the gym until you’ve completed your reps

I promise you your gains will increase when you start to move with intention, controlling the movement, pushing with purpose and training to your true limits

Make your effort more productive so you get more bang for your buck out of your training

I promise if you go into the gym today with this in mind, you’ll actually make the gains you deserve

A small shift in your mentality when entering the gym means better training and more progress over time

This will improve your overall training intensity and ensure you’re walking out of the gym saying “damn, I worked hard today”

the rest of the year is filled with 30ths, bridal showers, weddings and raves
06/09/2026

the rest of the year is filled with 30ths, bridal showers, weddings and raves

04/09/2026

This is your daily reminder that being in pain everyday isn’t normal.

“I can’t lift my arm above my head”

“My back is fu**ed and hurts every single day”

“My shoulder has been killing me for months”

But at least I can lift heavy, right??? Right??

Somehow being in pain everyday has become a badge of honour in the strength space and it shouldn’t be.

If you have the ability to modify your training, reduce loads, change your approach or actually address what’s causing the problem, but your ego won’t let you because you’re scared of losing strength then that’s not “toughness”

That’s just letting your ego make decisions at the expense of your future self.

This narrative of strength sports and going to the gym in general has people believing training for strength causes injuries. Even when I started with my first coach, I was told being in pain everyday doing Powerlifting was NORMAL and “you’re doing it right”

It isn’t.

Training hard doesn’t equal training stupid.

Being sore sometimes after a workout doesn’t equal being in pain everyday

And modifying your training when something isn’t working isn’t you being weak, it’s what will allow you to keep training for years to come because you actually addressed the problem

Get strong. Train hard. But stop romanticising being broken. Fix your s**t.

03/09/2026

Emily came to me with a right side front delt injury that didn’t allow for pushing movements.

This wasn’t an “it aches sometimes” ni**le - this is the kind of injury that makes you second guess yourself and whether you’re putting yourself in more danger by loading it.

Since working together, we have found movements that will allow her to slowly progress every week. We didn’t cut out any movements, I wanted to look closer at them to see whether her positioning and technique needed a change.

During her incline DB bench press, her elbows were pulling back behind her, placing her shoulder in a more internally rotated position every single rep and pressing away from her centre of mass at the very top, causing her front delt to be worked more than needed.

So we adjusted - fixing the elbow path, hand position, keeping the load closer to her centre of mass and a focus on depressing her shoulders down to allow her pecs to lengthen properly through the movement.

It’s not about avoiding the movement forever, it’s about putting Emily in more advantageous positions with small changes to continue progressing pain free.

This is what building trust back in your body actually looks like. Not staying scared of pressing movements, it’s about showing yourself that you’re safe and you can safely load through an injury.

Emily is doing an amazing job of trusting herself again and her body’s capabilities.

Rebuilding trust in your body doesn’t happen by accident - it happens with a plan. DM me STRONG if you’re ready to start.

02/09/2026

A bulging disc injury taught me that my programming was lacking in movement variability.

At the time, my program was filled with extension-based movements and a s**t ton of volume - like 5x10 in very similar positions, lots of hinging patterns and squatting patterns with bad form that ultimately led to me suffering an injury.

I’m not saying extension is bad because it’s not. Too much of anything isn’t good for you.

My recovery focused on the opposite - getting me back into flexion and strengthening a different part of my body I had lacked.

Now? My program has both flexion and extension-based movements so I have a balance of both.

With Powerlifting, you absolutely need rigidity so you’re not rotating under heavy loads and you have better control and stability.

At the same time, movement variability is equally as important so you’re not stuck in one position all the time. In order to keep expressing strength to the best of your ability, you need variability.

If your program only moves you in one way, it’s time to make some changes so you can progress further and be the strongest you can be.

You tweaked your back and now you avoid bending, hinging and loading it at allYour brain decided that it was unsafe and ...
01/09/2026

You tweaked your back and now you avoid bending, hinging and loading it at all

Your brain decided that it was unsafe and never revisited the decision again

Here’s the thing: pain fades way faster than fear does. If you’re still working around a movement months after it stopped actually hurting and avoiding movements - that’s not helping you progress.

Pain is complicated and getting back to it is complicated, but it doesn’t mean you can or should avoid movements forever.

If you hurt yourself then a few weeks later, tried lifting the same weight post-injury and it felt s**t then fair enough you’re worried.

You need to slowly and deliberately go back into positions that wrote you off with an actual plan of attack. On your terms and at your own pace.

You need to show yourself that your body is safe.

If this resonates with you, you don’t need more safe exercises and avoidance. You need a real plan and get back to where you were pre injury.

DM me for coaching information

Life hack: get drunk early on a Friday, wake up without a hangover on Saturday and enjoy your weekend ‼️
30/08/2026

Life hack: get drunk early on a Friday, wake up without a hangover on Saturday and enjoy your weekend ‼️

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