Katie Crewe’s Fitness Philosophy: Simplified Strength Building Tips

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Written By Chris Robles

Katie Crewe is a Canadian fitness trainer, Certified Strength and Conditioning Specialist (CSCS), and Certified Nutritional Practitioner (CNP).

With a background in psychology, she has emerged as a prominent figure in the fitness industry, gaining a substantial following for her practical and science-based approach to fitness and nutrition.

She caters to a broad audience seeking to improve their health and fitness, sharing insights into effective strength training programs which can be performed at home or in the gym.

Her influence extends across various platforms including Instagram, where she has amassed a large following, and YouTube, where she offers workout advice and healthy food recipes.

Katie’s philosophy centers on empowering individuals, particularly women, through strength training and education about diet, aiming to instill confidence through physical accomplishments and a balanced lifestyle.

Key Takeaways

  • Katie Crewe is a respected fitness trainer and nutrition expert with a substantial online following.
  • She provides accessible home and gym-based workout programs with a focus on strength training.
  • Crewe emphasizes a balanced approach to diet and lifestyle for holistic fitness and wellbeing.

About Katie Crewe

Katie Crewe is a Canadian fitness icon with a broad skill set that has earned her many titles, including Certified Strength and Conditioning Specialist and Certified Nutritional Practitioner.

She began her fitness journey with a passion for dancing and playing sports, such as soccer during her childhood.

As a personal trainer, Katie is deeply invested in her mission to empower women through strength training. She’s recognized for her commitment to helping others achieve their fitness goals while instilling confidence in them.

Her approach to wellness is holistic, emphasizing the importance of nutrition alongside an active lifestyle.

Her remarkable transformation from someone who felt winded just running to catch the bus to a celebrated fitness coach is inspirational.

Katie’s influence extends beyond her in-person sessions; her Instagram account boasts a staggering 853K followers. On this platform, she shares a blend of workout advice, healthy food recipes, and snippets of her own fitness regimen.

  • Workout Philosophy: Empowering women through strength training.
  • Nutrition Expertise: Promoting a balanced and practical approach to diet.
  • Instagram Engagement: Offers a glimpse into her fitness world and personal workouts.

Katie Crewe makes fitness relatable by sharing her former struggles with fitness, which resonates with many of her followers.

She breaks down complex exercises and nutritional guidelines into manageable chunks, making the fitness journey accessible to everyone.

Her social media presence is a testament to her dedication and the trust she has earned from a global community interested in health and well-being.

Training Principles and Workout Programs

Katie Crewe underscores the importance of mastering strength training fundamentals while also offering practical workouts for both the gym and home setting.

Fundamentals of Strength Training

Strength training is a cornerstone of Katie Crewe’s fitness philosophy.

She stresses that lifting heavy weights with proper form is critical for building strength. Key lifts such as squats, deadlifts, and lunges are integral to her training regimen.

Her regimen often focuses on gradually increasing the weight to ensure consistent muscle growth and strength development.

  • Volume: She advocates for a training volume that facilitates growth without causing burnout.
  • Consistency: Crewe knows steady progress comes from consistent effort over time.

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Workout Routines for Home and Gym

Crewe designs accessible workout programs that are adaptable for both gym and home environments.

She provides structured plans that help maintain fitness momentum, whether using weights at the gym or bodyweight exercises and bands at home.

  • Gym Workouts: Revolve around free weights and machines, aiming for new personal records (PRs).
  • Home Workouts: Utilize bodyweight, resistance bands, and limited equipment for a thorough workout.

Targeted Exercises for Muscle Groups

Katie’s programs include targeted exercises for back, chest, legs, glutes, and core, ensuring a well-rounded strength and conditioning regimen.

  • Back and Chest: Utilize rows and curls for back development and variations of push-ups and presses for the chest.
  • Legs and Glutes: Integrate a variety of squats, deadlifts, and lunges for lower body power.
  • Core: Include exercises like the hanging leg raise to build a stable and powerful core foundation.

Diet and Nutrition

Katie Crewe emphasizes the importance of understanding nutrition basics and provides practical tools for managing a sustainable diet.

She advocates for meal plans that are not only effective for achieving fitness goals but also enjoyable and straightforward to follow.

Understanding Macros and Micros

Katie Crewe teaches that a balance of macronutrients—proteins, carbohydrates, and fats—is crucial for a healthy diet.

Proteins are essential for muscle repair and growth, and she often includes lean sources such as chicken or fish in her meal suggestions.

Carbohydrates are the body’s main energy source; hence, Crewe includes complex carbs like sweet potatoes and a variety of colorful fruits like berries in her recipes.

She educates on choosing carbs carefully to support energy needs without excess calorie intake.

Healthy fats are also part of her diet recommendations, focusing on sources like avocado and chia seeds to support fat loss and overall wellbeing.

For micronutrients, Crewe underlines the significance of vitamins and minerals, which are found abundantly in a diverse range of foods.

She encourages the incorporation of a variety of vegetables and fruits to ensure a well-rounded diet.

Healthy Food Recipes and Ideas

Crewe shares healthy food recipes that are simple to make yet delicious, ensuring that healthy eating is never dull.

She often includes innovative substitutes like zoodles—zucchini noodles—as a lighter alternative to traditional pasta.

Here’s an example of a nutritious breakfast idea she might recommend:

  • Chia Seed Pudding:
    • Chia seeds: Rich in fiber and omega-3 fatty acids
    • Almond milk: A lighter, lactose-free alternative to cow’s milk
    • Frozen raspberries: Packed with antioxidants
    • A dollop of almond butter for added protein and healthy fat

For a quick snack, Katie suggests coupling dark chocolate—in moderation, as it’s high in antioxidants—with blueberries and a cup of coffee, which offers a metabolism boost.

Lunch could include a hearty salad topped with slices of avocado for healthy fats and grilled chicken for a lean protein source.

Dinner possibilities might feature baked sweet potato, known for its fiber content, alongside your choice of protein, and a side of zoodles for a satisfying yet calorie-conscious meal.

Lifestyle and Fitness Mindset

Renowned fitness trainer and nutrition expert Katie Crewe has combined her expertise in strength and conditioning with a practical approach to wellness.

She empowers her clients through structured programs that integrate fitness into daily living, emphasizing the importance of consistency and a balanced lifestyle.

Building Consistency in Your Fitness Regime

Katie Crewe understands that starting a fitness journey can be daunting for beginners.

She breaks it down into manageable steps to build confidence and consistency.

Her programs, designed for both home and gym workouts, cater to a variety of fitness levels and aim to create a sustainable habit.

  • Daily Routines: She advises setting small, daily workout goals to avoid burnout.
  • Progressive Training: For those entering fitness competitions or aiming to level up, she tailors the intensity gradually.
  • Rest Days: Katie underlines the importance of rest days, ensuring they are part of each regimen for recovery and longevity in the fitness journey.

Incorporating Wellness into Daily Life

Beyond exercise, Katie Crewe promotes a holistic approach to wellness. She encourages the following:

  • Healthy Eating: Her meal guides, approved by dieticians, offer a variety of healthy food recipes that are as nourishing as they are delicious.
  • Mental Well-being: Confidence and fitness are intertwined. She advocates for a mindset that values strength not just physically, but also emotionally and psychologically.
  • Support System: As a personal trainer, Katie provides accessible support to her clients, helping them navigate the complexities of adopting a healthy lifestyle with ease and understanding.

Equipment and Accessories

Katie Crewe offers a selection of fitness equipment and accessories that cater to both beginners and seasoned fitness enthusiasts.

Her range of products is designed to support a variety of workouts that can be tailored to individual strength-building goals.

Essential Gear:

  • Weights: A staple in any fitness regimen.
  • Dumbbells: Perfect for targeted muscle training.
  • Bands: She emphasizes the versatility of resistance bands for additional challenge.

Convenient Add-ons:

  • Crewe Hip Thrust Pad: Provides comfort during glute exercises.
  • Accessories: Items like the $100 Gift Card or holiday bundles add value for gift-giving or personal use.


  • Clothing such as Crewe Crop Ladies T-Shirts and Storm Grey Sweatshirts marry function with style, ensuring one can work out comfortably and fashionably.

Katie’s approach allows individuals to utilize these tools to engage their entire body and build strength effectively.

She encourages using body weight as a starting point and then gradually incorporating equipment to enhance the intensity of the workouts.

This equipment range showcases Katie’s dedication to making strength training accessible.

Whether someone is looking to dial up their home routine or needing that extra push at the gym, her accessories are designed to help seamlessly integrate exercise into one’s lifestyle.

She makes it easy to get started with just your body weight and to progressively challenge yourself with added resistance.

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