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30th May 2026
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As an online fitness coach and co-founder of Irish lifestyle brand Flowstate, Adrienne Murphy is hyper-focused on the myriad ways in which strength training benefits our bodies as we get older. That's why she's the perfect fit for our new Health Diaries series, where she'll be testing the Samsung Galaxy Watch8 for six weeks to see how it can support her overall wellness and help her plan her weekly workouts.
Strength training is the cornerstone of my weekly workout routine. I love to combine this with conditioning, Zone 2 (low to moderate) cardio and some mobility work. There’s something about being able to lift heavy and feeling strong, but also running fast, that has always appealed to me. This goal very much shapes how my weekly training is laid out.
To caveat, yes, I am that person who really enjoys training. It’s been part of my life since I was young. Now in my 30s and nine months post-partum, I want to ensure I approach my workouts in a smarter, more focused way. As I rebuild my strength and overall fitness, my Samsung Galaxy Watch8 has been a big part of this journey, allowing me to become more strategic with my training. Perhaps it’s having two children who quite literally climb and swing out of me daily, I’m constantly reminded of the importance of looking after myself, minding my body and being strong enough mentally to handle whatever the day throws at me.
Since becoming a mum, finding time for myself during the day is more important than ever. I notice almost immediately the shift in both my mindset and my mood just minutes into a workout. I ultimately leave the gym a sounder and happier person… the endorphins are real! Mindset is the number one reason I show up, even after those nights of little to no sleep; I show up because I know I will benefit if I move my body. It will give me more energy, and it will help to shift my headspace and focus. But, this is where I’m smarter now, I might go for a fast-paced walk instead of the cardio session planned, or switch a heavy strength day for mobility.
I rely on my watch a lot; it acts as my trusted training partner. The Samsung Galaxy Watch8 provides invaluable insights into my workouts, helping me avoid overtraining and keeping an eye on my energy levels. Each day, I receive a sleep score that assesses my light and REM sleep, quality, and disturbances. If my score dips below 70, it’s my signal to adjust my planned workout for lighter weights and fewer reps. This information allows me to push my limits safely and maintain balance throughout my training week.
I’ve realised how essential my gym sessions are for setting my body up for success; helping to prevent injuries, improving my posture — especially important while I’ve been breastfeeding – and simply moving effectively in daily life. There’s something incredibly rewarding about relying on my own strength. So many movements translate to everyday life: think about lifts like squats, deadlifts, or farmer carries; these movements in the gym mimic our everyday tasks.
In an ideal world, I would follow a specific training plan consisting of an eight to 12-week block with progressive overload. However, since having kids, I’ve realised that rigid plans often overlook certain lifestyle factors. Understanding my body better, particularly with the help of the Samsung Galaxy Watch8, has been crucial for my training success. For instance, I’ve noticed that my heart rate variability (HRV) has been on the lower side lately, sitting at 41ms compared to the 50s the previous week. This drop coincided with our baby experiencing a sleep regression, which has disrupted my sleep more than usual. I allow these important insights to guide my training, opting for lighter weights and higher repetitions to make it easier from a neurological standpoint.
Strength training has so many benefits that extend far beyond aesthetics (of course, this is a by-product, which is a nice bonus). If you have considered starting strength training but perhaps something is holding you back, this is your friendly reminder that the benefits for us as women are huge, especially as we continue to age. Strength training counters hormonal shifts from perimenopause, preserves muscle mass that naturally declines as we age, boosts metabolism, which naturally slows down and, of course, increases our overall energy levels.
Where to start
Here are some quick tips for beginners on how to get moving:
- Start slow and set realistic, achievable goals.
- Focus on mastering your form. Think quality over quantity.
- We live in a world with so much variety and accessibility, with so many gym classes, workout apps, personal trainers – find something that really works for your routine and that you truly enjoy.
- To see results, follow a structured progressive plan, try not to jump in and out of different workout plans.
- For new parents, the balance and juggle is extremely hard. Carving out time for yourself can be difficult. Home workouts were and still are my go-to. I try to utilise nap times where possible, involve the kids and make things fun, tag team with my husband, and build out my support system to ensure I can find some time for myself – this has been key.
- Find an accountability partner. My Samsung Galaxy Watch8 has served as this as it really aligns with my goals of wanting to become stronger, faster and overall healthier. It tracks all of my metrics and my workouts. I’ve also created some personal daily targets (step count, hydration, etc) and my watch ensures I stay on track to meet these goals.
- Let go of the mindset that every workout has to be ‘perfect’! Think consistency over perfection.
With the Samsung Galaxy Watch8, your everyday movements go much further. Using the power of Galaxy AI, you can improve by analysing your wellness habits, sleep quality and heart rate to build a comprehensive picture of your wellness. As part of our Health Diaries series, Adrienne will be trialling the Samsung Galaxy Watch8 over the coming months and sharing her wellness journey on IMAGE.ie.