Sarah Lindsay and Sophia Adams: Fitness mantras revealed

Forget squeezing into a dress at the eleventh hour, modern brides are done with the pressure to shrink. Instead, they’re training to feel powerful, move with ease, and actually enjoy their big day (and every day after)..

“I actually gained 7kg in the lead-up to my wedding,” laughs Sarah Lindsay, former Olympic speed skater and co-founder of Roar Fitness. “There were pre-wedding celebrations, cake tastings, and so much planning, I didn’t have time to train like I used to. But honestly, that weight gain reflects something positive: I didn’t feel the pressure to be a ‘skinny bride’.”

Lindsay believes that bridal fitness has evolved in lockstep with cultural trends. “Fitness often follows fashion and celebrity culture. People are far more informed now when it comes to health, and longevity has become a serious priority. Brides today are aiming to be strong and athletic, not just thin, and that’s a massive shift.”

Sophia Adams, a certified coach who specialises in female fitness and pre- and post-natal programmes, sees the same transformation. “There was a time when bridal fitness meant shrinking down as much as possible. But now, women understand that wellness is about how we feel physically and mentally. The pressure to be ‘tiny’ is being replaced by a desire to feel happy, empowered and healthy. Strong has become sexy, and that’s a beautiful move in the right direction.”

Forget the scale. Both experts agree that health and well-being should be at the heart of any bridal fitness plan.

“Your wedding day shouldn’t change the healthy habits you’ve built,” says Lindsay. “Everyone looks better when they feel healthy. Most wedding dresses are modest in terms of skin on show, so arms tend to be the one area brides want to feel confident about. That means targeted strength training, bicep curls and tricep extensions belong in your gym routine if you want definition.”

Adams takes it a step further, stressing the importance of physical, emotional, and mental preparation. “Planning a wedding will be one of the most stressful things many women ever do. So I encourage brides to find their calm amidst the chaos. Start meditating daily, just five minutes in the morning or before bed can help you reset and decompress. Hydration is another game-changer. Staying well-hydrated improves energy, keeps your skin glowing, and makes a visible difference in your overall look. And don’t neglect your sleep. Recovery is just as important as your workouts, especially if you’re on a training or weight loss journey.”

Of course, strength training is non-negotiable. “If you want a sculpted back and defined arms in your dress, you need to lift weights at least three times a week,” Adams insists. “It’s one of the best ways to relieve stress and boost those endorphins while you’re at it.”

What are brides still getting wrong about fitness? According to Lindsay, it’s the idea that faster is better. “So many brides go all in too quickly, they train every day, slash their calories, and try to change everything overnight. But that extreme approach doesn’t last. It usually leaves them exhausted, overwhelmed, and stuck in a cycle of guilt. A more progressive and enjoyable plan, one you can actually stick to, is far more effective. You’ll feel better and look better, because you’ve had time to build real momentum.”

Adams frequently hears myths about spot reduction and detoxes. “Brides think they can ‘just tone their arms’ or drop a dress size with a juice cleanse. But we can’t spot-reduce fat, and detoxes aren’t a solution. The truth is, there’s no quick fix. It takes time to build habits that last. Start early and introduce small, sustainable changes, more water, better sleep, strength training twice a week, fewer processed foods, and less alcohol. These things add up. They’ll carry you through the wedding and into the next chapter of your life.”

At the heart of this fitness evolution is a mindset shift: Brides aren’t chasing a number on the scale, they’re chasing a feeling. The goal isn’t to be smaller. It’s to feel unstoppable. “The best advice I could give brides,” Adams says, “is to stop focusing on just one day. Think about how you want to feel, not just on your wedding, but for life. The smallest changes can make the biggest impact.”

And for Lindsay, it all comes down to consistency. “The brides who look and feel amazing aren’t the ones who crash dieted, they’re the ones who stuck to something that made them feel healthy. That’s when confidence really shows.”

When asked what a realistic, results-driven bridal fitness schedule looks like, both trainers shared sample weeks that offer a smart balance of strength, mobility, and recovery.

Sarah Lindsay’s sample week:

Lindsay also recommends adding daily mindfulness or breathwork sessions during high-stress times, either solo or through guided classes.

Sophia Adams’ sample week: