- Following 3.3K
- Followers 9.8K
- Engagement 1.74%
- Avg likes 172
- Avg comments 4
About Sarah Spence
Sarah Spence (@sarahspence_pt) is a Fitness & Health creator on Instagram, also filed under Gym and Bodybuilding. The account has 9,786 followers and 645 published posts. Recent posts average 172 likes and 4 comments, an engagement rate of 1.74%.
Sarah Spence belongs to the nano tier, the band usually drawn between 1,000 and 10,000 followers. Sarah Spence follows 3,257 accounts, so the audience is roughly 3 times the size of the list followed. Sarah Spence carries Instagram's verified badge and is set up as an Instagram business account. Flinque files Sarah Spence under 3 categories, led by Fitness & Health and followed by Gym and Bodybuilding.
The Instagram bio for Sarah Spence runs to 22 words across 5 lines. The bio mentions @1rebeluk. The latest activity Flinque has on record for Sarah Spence dates from January 2026.
Story Highlights
Unlocking shows the title and cover image of every story highlight this creator keeps pinned to the profile.
645 Posts
Of the 10 most recent posts shown for Sarah Spence, 5 are videos and 5 are carousels. No single format accounts for most of them. Sarah Spence has built a substantial archive of 645 posts. Against the audience, that is roughly 15 followers for each post published. Sarah Spence also keeps 20 story highlights on the profile. All 10 carry captions, averaging 92 words each. The captions are written mainly in English. Words that recur across them include strengthtraining, buildmuscle, work, busy and weightlifting. The captions tag #strengthtraining, #weightlifting, #buildmuscle, #workouttips and #weightloss.
#gymworkout #strengthtraining #workouttips #weightlifting #buildmuscle
Please don’t make this your ONLY measure of progress 🫶🏻🫶🏻🫶🏻
Ps. You can see on one of the slides that I only measure once a month. I find this helpful just to understand muscle mass and composition and not to get obsessed / compare all the time. If you like the scale for a measure of progress, then limit yourself to once a month. Not every few days!
#weightloss #fatloss
An unbelievable day in beautiful Patagonia and our favourite day of the trip so far. 8 hour round trip hiking up to the famous Mount Fitzroy peak and eating empanadas at the top.
Just wow wow wow 🤯🏔️
#patagonia #fitzroyhike #argentina
Easy. Recovery, warm ups, walks
✔️ doesn’t add any stress to the body so great for rest days - helps blood flow, promotes recovery
✔️ not technically a zone we consider for workouts but can be used between sets/rounds before we go again
2️⃣TWO: 60-70% of max HR
Steady and slow. Aerobic base, endurance, “fat burning”
✔️Improves your ability to use oxygen = better stamina & longer workouts without fatiguing
✔️Ideal if you want to increase your endurance
✔️A great option if you’re wanting to move more (eg for fat loss) without adding too much stress to the body (stress requires more downtime and fuel/food)
3️⃣THREE: 70-80%
A push. Aerobic endurance, cardiovascular health
✔️strengthens your heart, lungs & cardio performance - you can work harder for longer
✔️better stamina, lactate clearing and fitness levels. You want to be in this zone at least once a week
✔️ still fairly easy to recover from so ideal if you’re training a lot
✔️good for AMRAPS, long runs
🚨a lot of people struggle to stay in this zone and end up shooting their heart rate high. Practice is key!
4️⃣FOUR: 80-90%
Hard work. HIIT, speed, strength!
✔️helps you push through fatigue for longer and sustain higher efforts
✔️improves vo2max and aerobic capacity
✔️Builds power, speed and muscle endurance. You should be hitting zone 4 a lot in your HIIT, fast runs & Hyrox workouts
✔️If you want to feel quick and strong in your workouts, you need this once a week (don’t overdo it)
5️⃣FIVE: 90-100%
Max effort. Speed, explosive power
✔️pushes your body to your absolute max. You’ll see big fitness gains as you’re pushing limits
✔️explosive power and speed. If you want to feel like a baddass when you throw weights around or run, you need this once in your week!
✔️you need a rest day after this, and one session a week is plenty (any more can see more cons than pros)
✔️combine with zone 3/4 in a workout
Why does it matter? Continued in the comments👇🏼
Questions? Please comment below and I’m happy to help as always.
#zone2 #zone3 #endurance #hyrox #hyroxtraining
Do you use mind muscle connection?
#buildmuscle #strengthtraining #workouttips #weightlifting #leanmuscle
Stop 3, 4 & 5: Medellín, Santiago & the Millahue Valley
Aka busy cities full of street art, pisco sours, infinity pools, wineries, more pisco sours, delicious Chilean seafood, incredible stars, and the most unreal view from our room)
A little fitness. A LOT OF LIFE 🥰💕😍✨
Seriously, I have the travelling bug. Anyone got a backpack they can lend me?! 🛫
#chile #colombia #medellin #santiago
Stop reinventing yourself, that’s doesn’t work.
This, however, does work 🙏
Go on, take 5 minutes and brainstorm your answers. It will help you SO much to understand yourself and your habits as we head into the first full week.
#2026 #gymgoals #2026goals #newyear
I hope you all had a relaxing start to the year. Slowing down for New Year’s Day instead of speeding up has been a blessing. I’m in no rush to ‘get back to it’ yet.
I can be quite sentimental at this time of year. I made Ben answer a load of questions about our year (what we’re proud of, what we’re not, what worked etc) over dinner last night - poor guy lol - but I found it really helpful to recognise things that served me, and things that didn’t. If you want the list of questions drop me a dm, i’ll send them over.
I’ve been reflecting on it today. Thought I’d share…
Things I’m taking into 2026:
Rest that isn’t earned through productivity
More time with family
Deeper sleep
Less alcohol and less of what drains me
One on one time with besties
Zero guilt for slow mornings / lie in’s
Acceptance that my body fluctuates!!!
Saying no without explaining myself
Things I’m leaving behind:
Saying yes out of habit (I do this a lot!)
5am alarms every day
Holding onto things because they once served me
Similar but, repeating opportunities I’ve already made the most out of (especially with work)
Ignoring my body’s signals
Staying longer than I want to
Being busy for the sake of it
Being anxious when I post on here (that one starts now!!)
Do any of those resonate with you? 🙏
Episodes 1-12 up already on - go and build your gym knowledge! 📝
#strengthtraining #buildstrength #gymtips #weightlifting buildmuscle
Are these your goals for 2026?
#buildmuscle #fatloss #weightloss #strengthtraining #weightlossjouney
Sarah Spence's engagement
Sarah Spence's engagement rate on Instagram is 1.74%, between 1% and 3%, or 1 to 3 likes and comments per 100 followers. On a typical post that comes to about 1 like or comment for every 57 followers. An average post collects 172 likes and 4 comments, close to 43 likes for each comment.
Engagement rate
1.74%
- Avg likes
- 172
- Avg comments
- 4
- Interactions : followers
- 1 : 57
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Frequently asked questions
These answers about Sarah Spence are generated from the Instagram profile data Flinque holds for the account.
Who is Sarah Spence?
Sarah Spence (@sarahspence_pt) is a Fitness & Health creator on Instagram, also filed under Gym and Bodybuilding. Sarah Spence carries Instagram's verified badge and is set up as an Instagram business account. The Instagram bio for Sarah Spence runs to 22 words across 5 lines.
How many followers does Sarah Spence have?
Sarah Spence has 9,786 followers on Instagram (9.8K). Sarah Spence follows 3,257 accounts, so the audience is roughly 3 times the size of the list followed. Sarah Spence has built a substantial archive of 645 posts.
What is Sarah Spence's engagement rate?
Sarah Spence's engagement rate on Instagram is 1.74%, between 1% and 3%, or 1 to 3 likes and comments per 100 followers. On a typical post that comes to about 1 like or comment for every 57 followers. An average post collects 172 likes and 4 comments, close to 43 likes for each comment.
What does Sarah Spence post about on Instagram?
Flinque files Sarah Spence under 3 categories, led by Fitness & Health and followed by Gym and Bodybuilding. Of the 10 most recent posts shown for Sarah Spence, 5 are videos and 5 are carousels. The 10 recent Instagram captions Flinque holds for Sarah Spence repeatedly use the words strengthtraining, buildmuscle, work, busy and weightlifting. Sarah Spence's captions carry hashtags such as #strengthtraining, #weightlifting and #buildmuscle. Sarah Spence writes those captions mainly in English. Sarah Spence keeps 20 story highlights, which open with a free Flinque account.
How do I contact Sarah Spence for a collaboration?
Sarah Spence's contact details are not published on Flinque's public profile. The Instagram bio links to 4 external sites, and a free Flinque account opens those links. The account is registered as an Instagram business account. Brands with a free Flinque account can shortlist Sarah Spence and use Flinque's outreach tools wherever a contact route is on file.
Links
Sarah Spence's own Instagram profile is the one outbound link Flinque publishes for the account, and the 4 bio links open after signing up.
Public profile data sourced from Instagram. Flinque is not affiliated with Sarah Spence.