The biography, life, and accomplishments of Mia Sand

Mia Sand

Mia Sand is a fitness model and social media influencer with a large following and amazing physique. A sponsored athlete, she continues to rise the ranks of the fitness world and inspire others to work hard like she does.

Below is a complete breakdown of her profile, stats, biography, training, and diet regimens.

Full Name: Mia Sand

Weight Height Date Of Birth
175-185 lbs. 5’7” 10/11/1987
Profession Era Nationality
Fitness Model, Social Media Influencer 2010 Danish


Mia Sand


Mia Sand began her fitness journey well into her mid-twenties after she had a child and wasn’t happy with her weight or appearance. Seeking a change, she began to visit a gym in order to spark that difference she wanted most. What she found was a real passion and desire for fitness and under the guidance of a trainer, she began to build muscle and see her physique change. Fairly soon after, she began to be approached by fitness companies, some of high caliber, and soon became a sponsored athlete. She began to grow her social media following and continues to rise in the ranks of the fitness community today.

Using her platform, she now encourages young women to work hard in order to build that physique they want most. For her, it is a mindset and one she feels can be changed for the better in order for those goals to be achieved. Her message is to not be afraid of being different and those who follow her now passion can make the same change she did for the better.


For her training, Mia focuses on both bodybuilding and powerlifting exercises in order to achieve that strong and amazing physique. A mix of heavy compound and isolation exercises is matched by her favorite exercises like squats, dips, and the bench press. For cardio, She will focus on this if she needs to but typically she will shorten her rest time during her lift to keep her energy high and her heart pumping for that conditioning. Below is an example workout for her arms day working her biceps and triceps.

Biceps & Triceps Workout

  • Dumbbell Biceps Curls: 3 sets, 10-12 reps
  • Hammer Curls: 3 sets, 10 reps
  • Chin-Ups: 3 sets, 12-15 reps
  • Cable Biceps Curls: 3 sets, 10 reps
  • Skullcrushers: 3 sets, 10 reps
  • Triceps Pushdowns: 3 sets, 10-12 reps

Mia Sand


Mia’s nutrition is that of clean foods but she tries to enjoy those foods we all love as well. It is a balance of eating well but also enjoying what you eat for diets can be challenging especially if they are very strict. For her, it is all about fueling her body with the right nutrients to power her workouts and her busy lifestyle.


While Mia uses her own choice of supplements, it is important to have a quality routine in order to capitalize on all those gains. A protein powder will ensure growth and recovery while a pre-workout can offer those energy boosts and muscle pumps for any pre-workout needs. Other supplements to consider for increased muscle mass and strength are creatine and mass gainer depending on your goals. For those looking to lose weight, a fat burner can greatly help with fat loss and muscle retention. It is important to include a multivitamin as well for because you don’t want any deficiencies so make sure to pump yourself with the right vitamins and minerals.