Mia Sand profile picture, standing next to a wall mirror wearing a full body training suite

Mia Sand

Fitness Model, Social Media Personality

Mia Sand, (AKA ‘Miss Mia Fit,’) is a fitness model from Denmark. She became popular for her unique looks, which she says, “Defy the norms of today.” 

With her awesome physique and personality, she’s continues to rise in the fitness industry. Mia is now a sponsored athlete who is sought-after by a number of high-profile fitness companies.

She continues to inspire an ever-increasing number of fans with her message to “not be afraid to be different.” 


Mia Sand showing her glutes in a gym


Mia Sand showing her glutes in lingerie

“As I go about my days, form new relationships, take on new challenges in my career, encounter obstacles and celebrate accomplishments in life. I take the time to remind myself of who I’ve come to be on my own terms, not who other people have deemed me to be.”

Athlete Statistics

Full Name: Mia Sand
WeightHeightAgeDate of Birth
175 - 185lbs (79.4 - 83.9kg)5'7" (170cm)34October 11, 1987
DanishFitness Model, Social Media Personality2010
Weight175 - 185lbs (79.4 - 83.9kg)
Height5'7" (170cm)
Date of BirthOctober 11, 1987
ProfessionFitness Model, Social Media Personality


Mia sand displaying her glutes in blue jeans


Mia Sand posing besides two black kettelbells that lie on the floor


Mia combines powerlifting with bodybuilding to keep her physique looking both aesthetic, and strong. One week, she does a lot of heavy compound exercises with low reps. The other week, she does isolation movements, with a rep range between 10-12.

Some of her favorite lifts are squats, bench press, and dips. She says squats are by far her favorite, as it’s an ultimate glute builder – which is her favorite muscle to train.

As for cardio, Mia doesn’t do it on a regular basis. Instead, she likes to shorten her rest between sets – this way she gets her heart pumping throughout the entire workout.

Mia’s Fat Loss Workout

In this workout, Mia focuses on losing extra fat. She does this by having rest periods of 20 seconds between each set, and also by adding drop sets and super sets.

An example arm workout which uses these principles looks like this;

  • Dumbbell Biceps Curls super setted with Hammer Curls, 3 sets of 10-12 reps.
  • Cable Biceps Curls, 3 sets of 10-12 reps.
  • Assisted Chin-Ups, 5 sets of 10-12 reps, last 2 sets are drop sets.
  • Skullcrushers, warm up 2 sets, then proceed to 3 working sets of 12 reps each.
  • Cable Triceps Pushdowns super setted with Dips, 3 sets of 8 reps.

Editors tip: Check out our guide to the best fat burning exercises here.


Mia Sand lifts heavy – as such, she would need nutritious, protein heavy meals to give her body the fuel it needs. She follows a balanced diet plan, structured around heart-healthy fats, energy-providing carbohydrates and lean proteins. She likes protein shakes and smoothies. A sample plan that Mia would follow for breakfast for example, includes:

  • 3 eggs
  • 1 cup of spinach
  • 1 slice sprouted-grain toast
  • 1 tbsp almond butter
  • ¼ cup mixed berries
  • 1 glass water / green tea / black coffee


Mia Sand looking at herself in the mirror in the gym while showing her glutes in dark blue leggings


Mia Sand flexing her biceps while smiling at the camera

“If there is one thing I’ve learned on my journey so far, it’s that people can only take from you what you allow. If you allow others to define who you are, you are giving them the power to dictate where your path will lead.”

What we can learn from Mia Sand

With her example, Mia Sand has proven that it’s not necessary to conform to society’s standards in order to succeed in life. At times in the fitness industry, there is a certain image that is acceptable and that people try to follow. However, Mia didn’t let that image influence her – she created her own look, and she’s found success as a result.

One lesson we could learn from Mia’s story is to set your own standards in life. Don’t let others dictate how you should look or what you should do – but rather, create your own image. Perhaps by doing so, you can attract other people into your life, and reach your fitness goals, just like Mia.


Mia Sand back double biceps shot


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Why?! That’s creepy as hell to say. Seriously what kind of person sees a hot in shape girl and thinks “I’d like to see her blood work”?

MIA SAND….I love you….I want you to pack your bags because you are moving to Scarborough, Ontario, Canada to live forever and then I will give you a kiss on the lips each day.

Mia you have extreme commitment that’s fantastic as a mother you look fantastic you should be extremely proud of yourself for what you have accomplished in life I see the things that you do on a daily basis and you really Hustle I live in the states actually Buffalo New York I know exactly what hustling is like because I work for UPS and that also is very demanding LOL but nowhere near as demanding what you go through on a daily basis God bless you young lady

Hi, Mia! You absolutely do change the “norms” on how Models, Fitness Girls, and Women (in general) look in appearance. You add Curves and Sex Appeal, to your own Appearance and Physique. You look Amazing! Wow! : )

Mia, I have to say, your muscularity is beautiful. You look to be a powerful woman. I hope you have the opportunity to inspire young girls and show them they shouldn’t be afraid to start training. It is possible to be muscular and beautiful as you so wonderfully show.
Cheers. Steve S.

@Pippo Franco – What an ignorant comment. This woman has built an exceptional physique, and you have to come and try and debase her achievements. You’re PATHETIC…I dare you to insult her infront of her bodybuilder HUSBAND, you cretin.

Mia ignore the negative comments u have a gorgeous body and you are very sexy young lady continue with your work out and I would love to have someone like you to work out with, stay strong and positive and beautiful ?❤

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