{"id":809980,"date":"2026-07-18T11:29:16","date_gmt":"2026-07-18T11:29:16","guid":{"rendered":"https:\/\/www.newsbeep.com\/ca\/809980\/"},"modified":"2026-07-18T11:29:16","modified_gmt":"2026-07-18T11:29:16","slug":"how-gladiators-montell-douglas-trains-for-lifelong-strength-5-exercises-anyone-can-build-up-to","status":"publish","type":"post","link":"https:\/\/www.newsbeep.com\/ca\/809980\/","title":{"rendered":"How Gladiators’ Montell Douglas trains for lifelong strength \u2013 5 exercises anyone can build up to"},"content":{"rendered":"

If you\u2019re a fan of Gladiators or Strictly Come Dancing, you’ll no doubt have come across the multi-skilled Montell Douglas (or Fire, if you\u2019re going by her Gladiators alter ego). She made history by becoming the first British woman to compete for Team GB in different sports at both the Summer and Winter Olympics (athletics and bobsleigh). <\/p>\n

Now, Montell is expanding her sporting repertoire even further by training and competing in Olympic weightlifting \u2013 which, while \u2018often viewed as a highly specialised sport, the foundations of the programme are incredibly transferable to women\u2019s health and longevity<\/a>\u2019, her strength and conditioning coach Paraskevi Solomou<\/a> tells WH. <\/p>\n

\u2018A huge part of my coaching philosophy is ensuring that strength training<\/a> enhances life outside of the gym, too,\u2019 says Solomou. <\/p>\n

Below, she pinpoints the five movements Montell uses to not only be able to lift heavier weights, but also to build \u2018a body that remains strong, capable, athletic and injury-resilient long term\u2019. <\/p>\n

\"Image<\/p>\n

Solomou’s coaching philosophy with Montell and others she trains prioritises functional strength<\/p>\n

The exercises1. Clean pull\"Image<\/p>\n

Why: \u2018Clean pulls are a key exercise within Montell\u2019s programme because they help develop explosive power<\/a>, posterior chain strength<\/a> and efficient force production without the fatigue of catching the barbell.<\/p>\n

\u2018They\u2019re highly effective for improving athletic performance, lower-body strength and coordination, while also reinforcing strong lifting mechanics. For women specifically, powerful hip extension and posterior chain development are incredibly important for long-term strength, posture<\/a> and reducing injury risk.\u2019<\/p>\n

Typical programming: 3-5 sets of 2-5 reps depending on training phase
<\/p>\n

Solomou’s cues:<\/p>\n

Push through the floor Keep the bar close to the body Stay patient through the first pull Finish tall through the hips<\/p>\n

Regression options: <\/p>\n

Progression options:<\/p>\n

Full clean Clean pull with pauses or tempo variations 2. Front squat\"Image<\/p>\n

Why: \u2018Front squats feature heavily in Olympic weightlifting training because they build leg strength, trunk stability and posture under load. <\/p>\n

\u2018I use them with Montell not only to improve performance in the clean, but because they\u2019re one of the most effective movements for developing functional lower-body strength and movement control. <\/p>\n

\u2018The upright posture required in a front squat encourages thoracic mobility, core engagement and good movement mechanics, which can transfer into everyday movement quality and long-term joint health.\u2019<\/p>\n

Typical programming: 3-6 sets of 2-6 reps depending on training focus<\/p>\n

Solomou’s cues:<\/p>\n

Elbows high Brace through the core Sit between the hips Drive evenly through the feet <\/p>\n

Regression options:
<\/p>\n

Progression options:
<\/p>\n

3. Romanian deadlift\"Image<\/p>\n

Why: \u2018Romanian deadlifts are one of my favourite exercises for developing posterior chain strength, hamstring resilience and overall movement quality. <\/p>\n

\u2018For women especially, strong glutes and hamstrings are essential for performance, posture, pelvic stability and injury prevention. <\/p>\n

\u2018Within Montell\u2019s programme, RDLs support Olympic lifting mechanics, while also helping maintain tissue robustness during high training volumes.\u2019 <\/p>\n

Typical programming: 3-5 sets of 5-8 reps<\/p>\n

Solomou’s cues:<\/p>\n

Soft bend in the knees Push the hips back Maintain tension through the lats Keep the spine long and neutral <\/p>\n

Regression options: <\/p>\n

Progression options: <\/p>\n

Single-leg RDL Snatch-grip RDL Tempo eccentric variations4. Split squat\"Image <\/p>\n

Why: \u2018Single-leg work is incredibly important within both athletic development and women\u2019s health-focused training. <\/p>\n

\u2018Split squats help improve balance<\/a>, hip stability, coordination and unilateral strength, while also addressing asymmetries that can build over time. <\/p>\n

\u2018I use these frequently within Montell\u2019s programme to improve movement efficiency and support lower-body resilience without excessive spinal loading.\u2019<\/p>\n

Typical programming: 2-4 sets of 6-10 reps each side<\/p>\n

Solomou’s cues:<\/p>\n

Stay tall through the torso Control the lowering phase Keep pressure through the front foot Maintain hip stability <\/p>\n

Regression options: <\/p>\n

Assisted split squat Static hold variations <\/p>\n

Progression options: <\/p>\n

5. Loaded carries\"Image<\/p>\n

Why: \u2018Loaded carries are one of the simplest but most effective tools for developing core strength, grip strength<\/a>, posture and full-body stability. <\/p>\n

\u2018They also translate extremely well into real-life movement patterns and injury resilience. <\/p>\n

\u2018With Montell, carries help reinforce trunk control and stability under fatigue \u2013 both essential qualities for Olympic weightlifting and long-term athletic health.\u2019<\/p>\n

Typical programming: 20-40 metres for multiple rounds depending on training goals<\/p>\n

Solomou’s cues:<\/p>\n

Stay tall Ribs stacked over pelvis Controlled breathing Walk with intent and posture<\/a><\/p>\n

Regression options: <\/p>\n

Progression options: <\/p>\n

Overhead carries Uneven loading Longer-distance carries <\/p>\n

To avoid injury (and make the most of the movements), it\u2019s crucial to master your technique first and foremost, which is why working with a certified trainer is always recommended in the first instance.<\/p>\n

But, \u2018importantly, Olympic weightlifting is highly scalable\u2019, says Solomou. \u2018Movements can be adapted using lighter loads, dumbbells<\/a>, kettlebells<\/a> or simplified progressions, making elements of the training accessible well beyond elite sport.\u2019 <\/p>\n

\u2018One of the biggest misconceptions around strength training for women is that it needs to be extreme to be effective,\u2019 she adds. <\/p>\n

\u2018In reality, intelligent, progressive<\/a> strength training when coached correctly can improve confidence, movement quality, bone health, resilience, athletic performance and overall wellbeing at every stage of life.\u2019<\/p>\n

One of our most frequently asked questions here at Women\u2019s Health? How to build muscle and burn fat at the same time. So, we asked superstar trainer Oyinda Okunowo<\/a> exactly how to do it. In this 4-week plan \u2013 created exclusively for Women\u2019s Health COLLECTIVE members \u2013 you\u2019ll get the workouts and nutrition guidance needed to help you on your way to better body composition. Tap the link below to unlock 14 days of free access to Oyinda’s plan and start training today.<\/p>\n

Get the plan<\/a><\/p>\n

\"oyinda<\/a>\"Headshot<\/p>\n

Hannah Bradfield is a Senior Health and Fitness Writer for Women\u2019s Health UK. An NCTJ-accredited journalist, Hannah graduated from Loughborough University with a BA in English and Sport Science and an MA in Media and Cultural Analysis. \u00a0She has been covering sports, health and fitness for the last five years and has created content for outlets including BBC Sport, BBC Sounds, Runner\u2019s World and Stylist. She especially enjoys interviewing those working within the community to improve access to sport, exercise and wellness. Hannah is a 2024 John Schofield Trust Fellow and was also named a 2022 Rising Star in Journalism by The Printing Charity. \u00a0A keen runner, Hannah was firmly a sprinter growing up (also dabbling in long jump) but has since transitioned to longer-distance running. While 10K is her favoured race distance, she loves running or volunteering at parkrun every Saturday, followed, of course, by pastries. She\u2019s always looking for fun new runs and races to do and brunch spots to try.<\/p>\n