Sofia Rufus | Midlife Strength Coach — Poole
🥇 World Champion Powerlifter  ·  Commonwealth Gold

Get strong.
Feel 10 years
younger.

If you're a woman over 35 who's tired of feeling like your body is working against you — I've spent 25 years proving it doesn't have to be that way.

Book a Free Discovery Call My story →
🥇
Commonwealth Gold
🥉
World Bronze
50
And getting stronger
180
Co-owner, 180 Strength
Sofia Rufus — World Champion Powerlifter & Midlife Strength Coach

Sofia Rufus — Commonwealth Gold & World Bronze Medallist · Coach at 180 Strength, Poole

Sofia Rufus strength coach
3×
Major
Medals
Why I do this

I've been where
you are. I got out.

I'm Sofia. Mum of three boys, co-owner of 180 Strength, and — yes — a World Champion powerlifter. I competed for Great Britain in my 40s, won Commonwealth gold, and took bronze at the World Championships.

But that's not why my clients trust me. They trust me because I understand the midlife body from the inside — the hormonal shifts, the slower recovery, the creeping loss of confidence, the feeling that you're fighting your own physiology.

Sofia Rufus — real life, real nutrition

I live the same way I coach. Real food, real training, real life — no performative perfection.

"I'm 50 years old and I'm stronger than I was at 35. That's not genetics. That's coaching, consistency, and knowing what actually works."

I specialise in helping women 35+ build real strength, rebuild confidence, and feel genuinely proud of what their bodies can do. Not just for summer — for life.

Work with me →
Why my coaching is different

I don't just coach.
I've lived it.

I'm not an influencer who reads a manual. Every technique I teach, I've tested on myself — in championship competition.

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Commonwealth Gold Medallist

Won gold in the 40–45 age category at the SBD Commonwealth Powerlifting Championships. Representing Great Britain.

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IPF World Bronze Medallist

Competed at the IPF World Classic Championships — one of the most competitive powerlifting stages in the world. Bronze medal.

🇬🇧

GBR Team Athlete

Represented Great Britain internationally in powerlifting. The GB singlet is earned, not given — and I wore it competing against the world's best.

🧬

Qualified Nutritionist

Certified nutrition coach specialising in women's health and hormonal wellbeing. Because training alone is only half the picture.

💪

Specialist in Midlife Women

15+ years coaching women through perimenopause, menopause, and every stage of midlife. I know what works — and what doesn't.

🏋️

Co-Owner, 180 Strength

Based at 180 Strength in Poole — one of Dorset's leading coaching gyms with 25 years of real transformation results behind it.

Sofia Rufus Commonwealth Gold Medal
Commonwealth Championships

Gold Medal · GBR · 40–45 age category

Sofia Rufus IPF World Championships
IPF World Classic Championships

World Bronze Medallist · Representing Great Britain

Is this for you?

Made for women
who are done waiting.

If any of these sound like you, we need to talk.

  • ✓ You're 35–60, active in the past, but feel like your body has stopped responding the way it used to
  • ✓ You're tired of generic workout plans that don't account for where you are in life
  • ✓ You want to feel strong and confident — not just lighter on the scales
  • ✓ You're navigating perimenopause or menopause and need a coach who understands the physiology
  • ✓ You're a busy professional or parent — you need something that actually fits your life
  • ✓ You want real coaching, not an app, a PDF, or someone who barely looks up from their phone
Book your free call
Sofia Rufus training at 180 Strength
How we work together

Coaching built around
your life.

Whether you're in Poole or anywhere in the UK, there's a way to work with me that fits.

In Person · Poole

Personal Training at 180 Strength

1:1 coaching sessions at our gym in Poole. Fully personalised programming, expert form coaching, and nutrition support. This is the most intensive, highest-impact option.

Book a free discovery call
Most Popular

6 Week Summer Shred

Our flagship 6-week transformation programme. Training, nutrition, accountability — all mapped out for you. Small groups, expert coaching, real results.

Apply for the Summer Shred
Anywhere in the UK

Online Nutrition Coaching

Work with me remotely on nutrition, habits and hormonal health. Ideal for women who want expert guidance without the commute. Via @midlifebodycoach on Instagram.

Find me on Instagram
What clients say

Real women.
Real results.

These are real members who trained with Sofia at 180 Strength or through her online coaching.

★★★★★

"Sofia understands what it's like to be a woman in her 40s who wants to get strong. She doesn't fob you off with generic plans — she actually coaches you. I've never felt better in my body."

Karen L.
Age 47 · Poole · 6 Week Programme
★★★★★

"I came to Sofia completely lost after the menopause. My body didn't feel like mine anymore. Six months in, I'm stronger than I was in my 30s. I genuinely mean that."

Diane M.
Age 52 · Bournemouth · 1:1 Coaching
★★★★★

"Knowing your coach has competed at World Championship level changes everything. Sofia doesn't guess — she knows exactly what works. The nutrition side especially was a game changer."

Rachel T.
Age 44 · Poole · Small Group PT
★★★★★

"Best thing I've ever done for myself. I spent years being embarrassed about not being fit enough for a gym. Sofia made me feel like I belonged — and then she made me strong."

Alison W.
Age 39 · Poole · Summer Shred

Ready to feel
strong again?

Book a free, no-pressure discovery call. We'll talk about where you are, where you want to be, and whether I'm the right coach for you.

Book Free Discovery Call Summer Shred — £249

No hard sell. No commitment. Just an honest conversation. · Based at 180 Strength, 7 Dear Hay Lane, Poole BH15 1NZ

Midlife Strength Coach · World Champion Powerlifter · 180 Strength, Poole
@midlifebodycoach 180 Strength Book a Call

© 2026 Sofia Rufus · 180 Strength, Poole · Midlife Women's Strength Coaching

Personal training Poole · Women's strength coach · Midlife fitness · 180 Strength