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Mia Sand, (AKA ‘Miss Mia Fit,’) is a fitness model from Denmark. She became popular for her unique looks, which she says, “Defy the norms of today.” 

With her awesome physique and personality, she’s continues to rise in the fitness industry. Mia is now a sponsored athlete who is sought-after by a number of high-profile fitness companies.

She continues to inspire an ever-increasing number of fans with her message to “not be afraid to be different.” 


Mia Sand showing her glutes in a gym


Mia Sand showing her glutes in lingerie

“As I go about my days, form new relationships, take on new challenges in my career, encounter obstacles and celebrate accomplishments in life. I take the time to remind myself of who I’ve come to be on my own terms, not who other people have deemed me to be.”

Athlete Statistics

Full Name: Mia Sand
Weight Height Age Date of Birth
175 - 185lbs (79.4 - 83.9kg) 5'7" (170cm) 31 October 11, 1987
Nationality Profession Era
Danish Fitness Model, Social Media Personality 2010
Weight 175 - 185lbs (79.4 - 83.9kg)
Height 5'7" (170cm)
Age 31
Date of Birth October 11, 1987
Nationality Danish
Profession Fitness Model, Social Media Personality
Era 2010


Mia sand displaying her glutes in blue jeans


Mia Sand posing besides two black kettelbells that lie on the floor


Mia combines powerlifting with bodybuilding to keep her physique looking both aesthetic, and strong. One week, she does a lot of heavy compound exercises with low reps. The other week, she does isolation movements, with a rep range between 10-12.

Some of her favorite lifts are squats, bench press, and dips. She says squats are by far her favorite, as it’s an ultimate glute builder – which is her favorite muscle to train.

As for cardio, Mia doesn’t do it on a regular basis. Instead, she likes to shorten her rest between sets – this way she gets her heart pumping throughout the entire workout.

Mia’s Fat Loss Workout

In this workout, Mia focuses on losing extra fat. She does this by having rest periods of 20 seconds between each set, and also by adding drop sets and super sets.

An example arm workout which uses these principles looks like this;

  • Dumbbell Biceps Curls super setted with Hammer Curls, 3 sets of 10-12 reps.
  • Cable Biceps Curls, 3 sets of 10-12 reps.
  • Assisted Chin-Ups, 5 sets of 10-12 reps, last 2 sets are drop sets.
  • Skullcrushers, warm up 2 sets, then proceed to 3 working sets of 12 reps each.
  • Cable Triceps Pushdowns super setted with Dips, 3 sets of 8 reps.


Mia Sand looking at herself in the mirror in the gym while showing her glutes in dark blue leggings


Mia Sand flexing her biceps while smiling at the camera

“If there is one thing I’ve learned on my journey so far, it’s that people can only take from you what you allow. If you allow others to define who you are, you are giving them the power to dictate where your path will lead.”

What we can learn from Mia Sand

With her example, Mia Sand has proven that it’s not necessary to conform to society’s standards in order to succeed in life. At times in the fitness industry, there is a certain image that is acceptable and that people try to follow. However, Mia didn’t let that image influence her – she created her own look, and she’s found success as a result.

One lesson we could learn from Mia’s story is to set your own standards in life. Don’t let others dictate how you should look or what you should do – but rather, create your own image. Perhaps by doing so, you can attract other people into your life, and reach your fitness goals, just like Mia.


Mia Sand back double biceps shot


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