A personal trainer credited with beating celebrities into shape has revealed why she makes A-list listeners lift heavy weights when they need quick results — and how that’s key to a leaner physique.
Fans of Sarah Lindsay’s Strictly Come Dancing pro Katya Jones include model Amy Jackson, presenters Nick Grimshaw, Vogue Williams and Graham Norton, singers Mel C and Paloma Faith and Gossip Girl star Ed Westwick.
Lindsay, a former British speed skating champion and three-time Olympian, owns gyms in London and Dubai – but you won’t find a single treadmill or cross-trainer in sight.
She explains how heavy weights can be more beneficial than cardio and help anyone achieve their dream body in as little as 12 weeks.
Gossip Girl Meets Roar Fitness Girl: Actor Ed Westwick recently signed up to train with Lindsay
British actress, model and former Miss Teen World Amy Jackson with Lindsey
Chatting legend Graham Norton is another professional to work with the Olympic
Made at Chelsea, stars Sophie Hermann (left) and Hugo Taylor (right), train roar sweat.
Sarah and Fogg Williams postpone training at Roar Fitness
Sarah’s first five weightlifting exercises
The body moves in many different levels of movement, so you should try to keep all those bases covered
1: “Push” exercises
Chest press, chest press, or bench press
2: “pull” exercises
I love the deadlift because it has a huge crossover in everything else in your life
You can also do a drag on rails or a row of some kind
You need some kind of difference – I like the one-sided leg movements
Try the front leg raise squat, lunge, or reverse split squat – which are usually a little easier on the knees
You need an upper push-up, such as a dumbbell shoulder press
It’s always a good idea to stick to a basic exercise. With a lot of these exercises you can get a core just by doing them – but to back that up, I’ll probably stick a plank in there
“Strength training can increase your metabolic rate,” said Sarah, who specializes in body transformations.
If you can gain muscle, even a few pounds, it will boost your metabolism making it easier to get, and then stay, lean – which is clearly what most people want.
“Maintaining strength is easier than maintaining your cardio results, so weight training will benefit you in the long run.”
But she told FEMAIL why clients – especially women – believe that lifting weights will only make them ‘bigger’.
She added: “At the end of the day, adding muscle and therefore increasing size is very difficult – people will spend years trying to build fitness.
It is not easy, there are some elements that you need to be able to gain muscle.
You need to lift enough weight to challenge and stimulate the muscles enough to grow.
Then you have to eat enough of the right things, at the right time, to help the muscles recover and help them grow – so muscle gain should be intentional.
You wouldn’t do it by chance.
“You have to do very intense exercise a few times a week for weeks – if not months – so it has to be intentional, it won’t happen accidentally.”
But she says lifting heavy weights the right way can make clients leaner.
Instead of forcing people to do burpees, their occupational training professionals focus instead on shape and lifting weights – the heavier the better.
Carbs and sugar aren’t banned, but customers are encouraged to follow a high-protein diet, with all their macros working.
Sarah added: “Food plays a huge role in our contribution to our health because it is something we control.
Work up to race or pose? TV presenter and former radio star Nick Grimshaw
MiC star Sophie Hermann trains with Sarah
I try to eat as naturally as possible and make my own food unless I’m eating out, and I encourage celebrities to do the same.
Customers still enjoy all the good things – pasta, sweets and champagne but in moderation and with portion control.
“When you have a great social life, you can’t always control what you eat but you can control how much you eat.”
Sophie Hermann, star of Made in Chelsea, told MailOnline: “Training with Sarah is like switching from ready-to-wear to couture.
It’s another level. I’ve been training for 10 years – PT and classes – but no one comes close to my Lara Croft character and her meticulously tailored sessions.
“I’ve seen results after only weeks with her, which motivates me a lot more than sending myself to a coach or classes where I see a tip in six months.”
Designer Henry Holland worked with Sarah and her team for this 11-week transformation
Graham Norton said he “feels fitter than ever” after following the program while Nick Grimshaw said weight training is now an “essential part of his life”.
The former 1DG radio added, “They made me feel stronger, healthier and more focused than ever before.”
Fashion designer Henry Holland, who completed the Roar program before and after lockdown, credited the gym with improving his physical and mental health.
Singer Paloma Faith switched to Labor shortly after giving birth last year
Celebrity friends: Her client list includes football legend John Terry and presenter Fogg Williams, right
Roar Gang: Lindsey, center, with her team of Roar coaches
Sarah was a speed skater, representing Great Britain three times at the Olympics (pictured left, front, right, in Vancouver 2010)
Lindsey added: “You don’t always have to be excited and it’s unrealistic to expect that from yourself but consistency is key – so you have to be disciplined about appearance.
Our health is everything and I am always thinking about longevity. My nanny was about 101 years old when she recently passed away but she was practicing with me in the garden at 97.”