Sarah Holden

Sarah Holden has worked hard on building a physique of her dreams. She initially didn’t know how to train correctly. But through discipline and willingness to learn from mistakes, she’s managed to build a fantastic physique – one that now inspires her online fans all over the world.

Today, Sarah is known as an online coach and fitness model with a growing influence on social media.

Here’s how she looks now:

Sarah Holden posing in the gym looking fit and lean

“Be grateful for what you already have while you pursue your goals. If you aren’t grateful for what you have now, what makes you think you would be happy with more?”

Athlete Statistics

Full Name: Sarah Holden
145 - 155lbs (65.8 - 70.3kg)5'9" (175cm)BritishFitness Model, Online Trainer
Weight145 - 155lbs (65.8 - 70.3kg)
Height5'9" (175cm)
ProfessionFitness Model, Online Trainer

showcasing her ripped physique in a black bikini


As a fitness model, Sarah often attends photo shoots and other fitness events. She’s also an online personality and coach with a fan base that keeps growing year after year.

Sarah Holden showcasing her back and glutes in a white bikini

Sarah Holden fitness transformation before-after

“I don’t care about the people who are negative, who try to bring you down, who want to see you fail, who scroll through social media putting others down so they feel better about themselves. Don’t ever let someone negative bring you down. Do your thing and own it.”


Cutting vs. Bulking

Sarah typically trains 6 days per week in the gym. One of those workouts is dedicated to cardio, while the others consist of weightlifting and resistance training.

However, when Sarah trains for a photoshoot, she increases her cardio to 3 times per week. Each cardio session lasts about 30 minutes.  She also loves doing CrossFit which improves her functionality.

In terms of exercises, Sarah’s favorites include:

  • Step-ups
  • Squats
  • Good Mornings
  • Ab exercises (ab-wheel rollouts, crunches, leg raises)
  • Overhead press

Progressive Overload

Sarah is a big fan of progressive overload. This is a training technique which includes increasing the weight month after month. This enables Sarah to gradually improve her strength and fitness over time.

Sarah Holden standing in a gym looking fit and strong


Sarah’s meal plan varies just like her training. If she wants to get leaner, Sarah will drop her calories to around 2000kcal per day. 40% of her calories come from carbs, 40% from protein, and 20% from fat.

But Sarah doesn’t just track her macros, she also looks at the quality of foods she eats. Prioritizing organic eggs, rice cakes, yams, and other wholesome food. She also completely avoids fast food during the cutting phase.

However, Sarah admits that the road to a ripped physique is far from easy. Sometimes she experiences a lack of motivation to eat healthy food, but she always pushes through. Quitting isn’t an option for Sarah, no matter how hard it gets.

Keeping Cravings at Bay

Naturally, Sarah will get cravings from time to time – especially when cutting.

One of the ways she deals with them is having healthy snacks nearby. Whenever a craving arises, Sarah will eat a healthy snack or drink plenty of water to keep herself full.

But once her ‘cutting phase’ is over, Sarah will allow herself to indulge in her favorite treat from time to time.

Sarah Holden doing different poses to showcase her amazing physique

Sarah Holden taking a selfie of her bulging abs

“Always learning, growing & networking. Because you never know everything and there is always room to learn from others and be better at what you do.”

What we can learn from Sarah Holden

One thing to learn from Sarah Holden is to never quit. There are times where Sarah doesn’t have any motivation to continue with her strict diet. But she always reminds herself of why she does it, and what her goals are. This gives her that little extra ‘push’ that keeps her going.

When you feel like giving up, it’s useful to remind yourself why you started in the first place. If you have strong enough reason ‘why’ you should achieve your goals, then you’ll find a way to see them through – just like Sarah.

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