Ronda Rousey's Workout Routine, Diet Plan & Supplements

Christiana Mikesch, CPT
Published by Christiana Mikesch, CPT | Senior Coach
Last updated: June 21, 2024
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There’s something to be said about the old saying, “You punch like a girl.” One woman, in particular, took this statement to heart and decided it’s not something to be ashamed of but to admire.

Like many other celebrity athletes, Rousey's success didn’t come naturally.

Ronda’s had to work diligently to maintain her physique and fitness, which we’ve spent hours delving into for research. We went over all of her interviews, where she talked about her fitness regimen.

If you want to find out the exact steps behind Ronda Rousey’s rise to success, read on.

Who is Ronda Rousey?

Ronda Jean Rousey, aka ‘Rowdy Ronda’, is a former MMA fighter, 2008 Summer Olympics judo gold medalist, and currently wrestles for WWE.

 

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A post shared by Ronda Rousey (@rondarousey)

Ronda Rousey is known for her achievements in MMA and is considered one of the best fighters in take downs, judo, and striking.

Before being bought over by the UFC, Rousey would become the last-ever Strikeforce Women’s Bantamweight Champion before quickly rising to fame.

Her achievements didn’t stop there - after her debut, she dominated the competition to become the first-ever female UFC Women’s Bantamweight Champion.

She also set the record for women’s all-time title defenses at six, and in the process, eliminated many of her opponents in just seconds within the first round.

After losing the title to Holly Holm, Rousey decided to set her sights on other endeavors and signed a contract with WWE in 2018.

Her passion for achievement was still apparent, prompting her to win the Raw Women’s Championship and defend it for 231 days, the second-longest in the title’s history.

Due to her success in industries primarily dominated by men, she has garnered a lot of attention.

Rousey is the only woman to ever win championships and headline pay-per-view events in both the UFC and WWE.

She has also appeared in a number of films that are not surprisingly action-themed. These include Furious 7, Mile 22, The Expendables 3, and a personal biography titled My Fight/Your Fight.

What Is Ronda Rousey's Workout Routine?

woman practicing yoga at home, woman training boxing at a gym

The Ronda Rousey workout routine consists of a number of exercises focused on mixed martial arts conditioning, cardio, yoga, and building muscle.

She typically works out 3-6 days a week, using Sundays as a rest day for recovery and therapy.

Rousey starts with a warm-up routine consisting of stretching, 10 minutes of skipping rope, kicks, and punches while holding a 2 lb dumbbell in each hand.

Having tried Ronda Rousey's workout routine myself, I can attest to its intensity and variety. Like Ronda, I also aim to work out 3-6 days a week, with Sundays reserved for rest and recovery.

Here are her workout routines broken down for you:

Sample Workout Routine:

woman wearing a boxing gloves inside a gym

Monday: Boxing and cardio workout

Boxing Workout

Ronda Rousey’s first workout consists of 12 rounds of simulated mitt work, back work, shadow boxing, and a sparring session alongside her weight management trainer, Mike Dolce.

She also incorporates bag work and drills, hitting the bag for hours until failure.

Cardio Session

lower leg view of a woman jogging up the stairs

Ronda Rousey is a cardio monster; her cardio routine consists of stair and swimming workouts.

Her stair workout involves running the Santa Monica staircase with nearly 400 steps. She starts off her stair workout by running up the stairs one at a time.

Next, Ronda does the entire staircase again, except performing side steps leading with the left leg, and then the right leg.

As if that isn’t enough, she’ll then go up the staircase two at a time and repeat the whole routine. In total, that’s about 2,400 steps in just one session!

She hasn’t spoken much about her swimming workout; however, knowing Ronda, she probably spends the entire day in the pool doing laps.

Tuesday: Strength workout, weight training routine

Strength Workout

blonde female in a judo uniform showing her fist

Building strength for Ronda is best done by targeting the core.

Holding her own in the octagon means having a strong center to support the body’s weight and allow for quick, explosive movements.

This means activities that target the abs, such as judo, wrestling, and jiu-jitsu, are great choices for building muscle mass and core strength.

For weight training, her routine consists of the following:

  • Assisted Chin Ups: 3 sets of 10 reps
  • Bosu Ball Squat and Press: 3 sets of 15 reps
  • Medicine Ball Pylo Push-Ups: 3 sets of 20 reps
  • High-Intensity Ab Work: 20 minutes of non-stop crunches, obliques, twists, and plank

Wednesday: Boxing and cardio workouts

Thursday: Strength workout, swimming

Friday: Boxing, weight training

Saturday: Cardio workout, swimming

Sunday: Rest day

Psychological Aspects of Ronda Rousey's Training

Rousey approaches each session not just as a physical challenge, but as a mental one. Her ability to push through pain, overcome fatigue, and consistently challenge her own limits is rooted in a strong mental discipline.

I tried following Rousey's training philosophy, and learned to push through pain, overcome fatigue, and constantly challenge my limits. This approach has significantly improved my mental toughness, mirroring the resilience Rousey displays.

This discipline is cultivated through practices like visualization, where she mentally rehearses her techniques and strategies, envisioning success in every move.

This mental rehearsal not only prepares her for the physical act of training but also builds a psychological resilience that is crucial during high-pressure competitions.

Handling Stress and Pressure

Rousey has often spoken about the importance of staying calm and composed, especially in the face of adversity. Techniques such as deep breathing exercises, mindfulness, and meditation are tools she uses to maintain her composure.

These practices help her to stay centered, allowing her to make clear, strategic decisions during fights, and to handle the immense pressure that comes with being a top athlete.

Mental Preparation Techniques

One of the techniques she employs is goal setting. By setting clear, achievable goals, she creates a roadmap for her training, which helps to keep her motivated and focused.

Additionally, Rousey uses positive affirmations to boost her self-confidence and maintain a positive mindset. These affirmations reinforce her belief in her abilities and her worth as an athlete, which is crucial in a sport that is as mentally demanding as it is physically.

What Is Ronda Rousey’s Diet?

scramble egg on a plate, bowl filled with granola and chia seeds

It takes a lot of energy to beat the best fighters in the world.

To get the kind of fuel needed to perform at a top level, Ronda Rousey’s diet plan consists of a big breakfast, a medium-sized lunch, and a small dinner.

Breakfast

Besides being the most important meal, it’s also her favorite meal of the day.

Rousey starts her usual mornings with a chia bowl made up of 2 tbsp chia seeds, 2 tbsp oats, 2 tbsp hemp seeds, agave nectar, raisins, and cinnamon, and 1 tbsp almond butter.

Her first meal is a bit simpler on fight days, opting for an Ezekiel bread wrap with almond butter, hemp seeds, banana, berries, and honey.

She’s also got a thing for coffee, topping it with stevia, grass-fed butter, raw coconut oil, and cinnamon.

Lunch Egg Scramble

Ronda Rousey’s lunchtime consists of several greens along with a good amount of protein.

This consists of toast with two scrambled eggs, turkey bacon, spinach, mushrooms, avocado, red peppers, tomatoes, and grass-fed butter.

Dinner

black bowl filled with cooked turkey chili

Her dinnertime meal is lighter than the previous two meals.

This helps with digestion and ensures a good night’s sleep.

Her standard dinner meal is turkey chili, made up of 6 ounces of ground turkey, red and green bell peppers, ¼ cup of beans, cayenne pepper, chili pepper, and avocado.

Snacks and Dessert

Greek yogurt bowl with chia seeds and agave syrup, anyone? How about a baked tray of sweet potato yam chips and raw coconut oil?

Everyone’s got a sweet tooth, and for Rousey, she’s no different.

Unlike other athletes, however, Rousey does not take any cheat meals and instead sticks to a strict diet all year round.

(Although that doesn’t stop her from satisfying her cravings with Greek yogurt.)

Additionally, Rousey keeps herself hydrated with coconut water, green tea, and plenty of water in between training sessions and meals.

The Quality over Calories Count

Rousey prefers to maximize nutrient levels instead of minimizing calorie intake, which helps her metabolism burn fat and extra weight.

Harvard School of Public Health research supports Rousey’s claims, suggesting that high-quality foods should take priority over calorie count [1] and that:

“Total energy expenditure is influenced by age, sex, hormonal, and nutritional status and is related directly to body weight [2].”

- National Research Council (US) Committee on Diet & Health

What Supplements Does Ronda Take?

different kinds of pre workout supplements in a brown background

Supplements are such a vital component of Rousey's diet that she co-owns a supplement company called Max Effort.

The company produces creatine, pre- and post-workout formulas, protein powders for women, multivitamins, joint supplements, and a green superfood supplement for those who don’t eat as many veggies as they should.

Not surprisingly, these are all part of Rousey’s meal plan, which she takes to quicken muscle growth and recover from injuries and workouts.

FAQs

What Weight Did Ronda Rousey Fight At?

Rousey fights in a number of weight brackets, ranging from 135 to 150 lbs. At the start of her career, she fought at 145 lbs before moving down to 135 lbs to make the Bantamweight class. Her personal preference is at 150 lbs, where she feels her best.

What Does a Ufc Fighter Eat In a Day?

UFC fighters rely on a natural, whole-food diet to stay fit and in shape. Common carbohydrates for a UFC fighter include rice, bread, or potatoes. For proteins and fat, it’s up to the individual, with leaner meats consisting of chicken and fish and red meats including bacon, turkey, and beef.


References:

  1. https://www.hsph.harvard.edu/nutritionsource/healthy-weight/best-diet-quality-counts/
  2. https://www.ncbi.nlm.nih.gov/books/NBK218769/
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About The Author

Christiana Mikesch, CPT
Senior Coach
Christiana Mikesch, CPT is a personal trainer and author with contributions to publications like the Chicago Tribune and Yahoo. She emphasizes a holistic approach to weight loss, combining an energy-fueling diet, goal-oriented workouts, and daily habits. Her approach avoids short-term goals and fosters a lifelong commitment to health and well-being.
Learn more about our editorial policy
Lisa Lorraine Taylor, BSc, CPT
Staff Writer
Lisa Lorraine Taylor, BSc, CPT holds a BSc degree in Holistic Nutrition from Clayton College of Natural Health and is the owner of Taylor Made Fitness. Her philosophy centers on cutting through the hype and misinformation surrounding dietary supplements, focusing instead on practical, science-backed strategies for health and weight loss.
Learn more about our editorial policy

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