Sara Silva Coach

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Sara Silva Coach I'm not active on Facebook.

Follow my work on Instagram:
https://www.instagram.com/sarasilvacoach?igsh=NGEycW82Z2E3Z2Ji

Strength training for women beginners.♡
https://sarasilvacoach.systeme.io/

29/10/2026

This week, someone asked me how I grew my business.

Honestly? It has taken more out of me than most people see.

Before I welcome the first woman into my studio, there are hours of programming, emails, admin, learning, planning and figuring things out.

And behind those hours, there have been doubts, difficult decisions and days when I’ve wondered how I’m going to manage everything.

I love what I do. Deeply. But loving it doesn’t make every part easy.

Building HERLAB has required strength and resilience that I’m still learning to recognise in myself.

If you’re building something too, I hope you give yourself credit for the work nobody sees. For the things you’ve learned from scratch. For trying again when something didn’t work.

I’m proud of the business I’m growing. And I’m proud of the woman doing the growing, too. ♡

27/10/2026

I’m living what I once dreamed of.

Helping women every single day. Watching them get stronger, trust themselves and do things they thought they couldn’t.

I’m literally changing lives through work I love, while being completely myself.

You really think I’m losing sleep over whether my Instagram looks aesthetic enough?

I like it here. And I like being me. ♡

26/10/2026

I care too much about the women I coach to only tell them what they want to hear.

I will listen to your fears. Explain things without making you feel stupid. Find a starting point that feels manageable.

But I will also be honest with you: something can be important for your health without being your favourite way to spend an hour.

My mission has always been to make strength training feel possible for women who thought it wasn’t for them. I’ve spent years watching “I could never” become “look what I just did.”

That is why I love this work.

And while the internet wants you to optimise every detail, I want you to understand the basics well enough to actually use them.

You don’t need to do everything perfectly. You do need to be willing to learn, make an effort and keep coming back.

I can simplify the process. I can support you through it.

But I cannot do your part for you.

I believe you can do this. And I’ll help you build that belief too. ♡

I believe deeply in the connection between our physical and emotional health.I've experienced firsthand how much practic...
22/10/2026

I believe deeply in the connection between our physical and emotional health.

I've experienced firsthand how much practices like meditation and nervous system regulation can change someone's quality of life.

But I also know what it's like to do ALL THE THINGS and still wake up with symptoms.

And I think we need to be incredibly careful about the messages we send to people living with chronic illness.

There's a difference between empowering someone with tools and making them believe that their illness is something they have failed to heal.

I want more of the first.

And a lot less of the second. ♡

21/10/2026

My small-group women's strength training sessions have been an absolute SUCCESS and I couldn't be happier! ♡

All current groups are fully booked, but I'm opening TWO new groups from January 2027!

The waiting lists are already filling up, and I'd love to welcome more women into HERLAB. ♡

These groups are for women of different ages, body sizes, fitness levels and life experiences. You don't need to be fit, experienced or confident to join. That's what we're here to work on together!

NEW GROUPS:

♡ Mondays at 17:30
♡ Fridays at 16:30

Spaces are limited to just 4 women per group so everyone gets the attention they deserve.

DM me "WAITLIST" if you'd like to join either (or both!) of these groups. ♡

19/10/2026

Pregnancy is not a reason to automatically stop strength training and you can start strength trainikg while pregnant. And I am SO tired of women being made to believe otherwise.

Something I didn't mention in the video is that this client has repeatedly told me how different this pregnancy feels compared to her first.

During her first pregnancy, when she wasn't strength training, she experienced pain. This time? She's almost at the end, pain-free, AND has a toddler to look after!

She genuinely believes that strength training has played a huge role in how well she's feeling. And while we can't know for certain, I'm SO happy for her. ♡

Yes, pelvic floor pressure matters. That's why we teach breathing strategies, pressure management and how to adapt exercises when needed.

The goal isn't to eliminate pressure completely, but to learn how to manage it.

Of course, some pregnancies require medical restrictions. But pregnancy itself is not a reason to stop lifting.

To my fellow coaches: staying educated is part of our job.

Pregnant women deserve guidance, encouragement and support.

Not unnecessary fear. ♡

14/10/2026

I’ve eaten pretty well for most of my adult life.

I’ve trained for years.
I’ve worked in fitness for over a decade.
I understand movement, food, recovery and the things we’re usually told we need to do to be “healthy.”

On paper, I was doing everything right.

But something I’m understanding more and more is that health is also the life you’re living around all of those things.

For years, I was a massive people pleaser.

I swallowed things that bothered me.
I avoided conflict.
I tried to be the easy person.
The nice girl.
The one who understood everyone.
The one who didn’t make things difficult.

And lately I’ve changed a lot.

I speak up more.
I say no.
I protect my time.
I put limits on what I’m willing to tolerate.
I choose more carefully where my energy goes.

And yes, sometimes people are surprised by this version of me because they were used to the version who would just accommodate everything.

At the same time, I’ve also become much softer with myself.

I rest more.
I stop when I need to.
I don’t punish my body for having symptoms.
I don’t see slowing down as failing anymore.

And strangely enough, this is one of the periods where I’m finally starting to feel better.

Of course I’m not saying boundaries or rest “cure” chronic illness. They don’t.

But I do think we sometimes underestimate how much our environment, stress, relationships, sleep, nervous system and the way we treat ourselves are part of health too.

For a long time, I thought being healthy meant eating well and training.

Now I think it also means building a life your body doesn’t constantly have to recover from. ♡

06/10/2026

This has been a dream of mine for a long time.

For years, I didn’t have the space to make it happen. I just kept working towards it.

And now both of my current women’s strength training groups are full. 🥹

HERLAB has always been built on one belief: strength training is for every woman.

Different ages. Different bodies. Different starting points. Different stages of life.

That’s also why pregnant women are welcome in both of my current groups. Because strength training doesn’t suddenly stop belonging to you because your body or your life changes.

And seeing women with completely different starting points training side by side, supporting each other and getting stronger together has honestly been even better than I imagined.

Both of my current groups are now fully booked, and the spots went FAST.

So from January, I’m opening two more small group slots:

Monday 17:30
Friday 16:30

If you’ve been watching thinking, “I wish there was something like this for me”… this might be your moment.

If you’d be interested in either group, please let me know and I’ll add you to the current waiting list. I have a feeling these ones might fill up pretty quickly too. ♡

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