While the spotlight in American sports is often focused on the men, the women most certainly bring lots of game. With women’s sports and women’s issues on the rise, Health Fitness Revolution found it absolutely necessary to create a list of the fittest American female professional athletes.
With hundreds of professional sports out there and thousands more professional athletes to choose from, Samir Becic and the Health Fitness Revolution team put in 500 man-hours to compile a list of the 10 fittest American athletes. The list started with hundreds of professional athletes from various sports and was eventually narrowed down to the fittest 10. The list, though difficult to narrow down, was a result of extensive research by the HFR team.
The research included various analyses of the demands, strengths and weaknesses of the different sports each athlete hails from. Furthermore, we took into account personal habits, such as on and off-season training regimens, diet and nutrition intake, and their involvement in promoting health and fitness in their communities.
“It’s not important who the fittest athletes in the world are,” Samir Becic said. “What’s important is that all the athletes spread the message of having a healthy lifestyle. With a healthy lifestyle, physical fitness, healthy nutrition, mental, social and spiritual balance, we can control, manage or completely avoid over 70% of all illnesses known to mankind.”
We weighed several statistics including:
- stamina
- endurance
- cardio training
- strength
- flexibility
- mobility
- training regimen
- diet and nutrition intake
- and promotion of sports, physical fitness, healthy living and community involvement
Without further ado, here is Health Fitness Revolution’s list of the 10 fittest American female athletes:
1. Serena Williams
“I’m scared of failure all the time, but I’m not scared enough to stop trying.”
Accomplishments:
- WTA Player of the Year- 2002,2008
- ITA Women’s Singles World Champion- 2002, 2009, 2012, 2013, 2014
- Won Australian Open – 2003, 2005, 2007, 2009,2010, 2015
- Won French Open – 2002, 2013, 2015
- Won Wimbledon – 2002, 2003, 2009, 2010,2012
- Won US Open – 1999, 2002, 2008, 2012,2013, 2014
- Olympic Games Gold Medal- 2012
Workout and Fitness:
- Enjoys mixing up her workouts, including running, biking, elliptical and dancing.
- On-field training consists of a lot of sprinting and running across the field to build on her stability and leg moves
- Swims to strengthen back and lungs
- Core workout featured on The Nike Training Club app.
Diet and Nutrition:
- Prefers to call diets a “lifestyle change.”
- Enjoys southern food especially during the holidays
- Consumes carbs and proteins prior to match
- Watches portion size for all foods
- Loves home-cooked traditional meals like gumbo, seven-bean delight, roasted chicken with garlic and vegan sushi.
- Consumes a raw foods, green juices and smoothies.
Community Involvement:
- UNICEF Goodwill Ambassador
- Founded a Secondary School in Kenya
- Over the years Serna has supported a lot of charities like Build African Schools, Hearts of Gold, World Education, Elton John AIDS Foundation, Small Steps Project, Great Ormond Street Hospital, UNICEF and many more
- Did a Charity Event for the victims of the Haiti Earthquake
2. Abby Wambach
“People do this to live a healthy lifestyle and that’s exactly the type of life I want to promote”
Accomplishments:
- 2-time Olympic gold medalist.
- 2012 FIFA world player of the year.
- Plays in the women US soccer team since 2001.
- 6-time winner of the U.S. Soccer Athlete of the Year award.
- Currently stands as the highest all-time goal scorer for the national team.
- Holds the world record for international goals for both female and male soccer players with 184 goals.
- Competed in four FIFA Women’s World Cup tournaments.
- Competed in 2 Olympic tournaments.
- She is known for scoring goals with diving headers.
Workout and Fitness:
- Loves lifting
- Exercises to build strength, speed and agility.
- Doessupersets and 1 minute rest between sets:
- Hang clean: 4 sets x 5 reps
- Split push up jerk with physioball plank with leg raises combo: 4×5 each, to develop power and stability on both sides of her body.
- Back squad with box jump: 4×5 each
- BOSU ball squat to dumbbell front raise with BOSU ball Reverse Fly Combo: 4×5
- Medicine ball oblique rotation with Medicine ball sit-up throw: 4×5
Diet and Nutrition:
- Loves cooking.
- Breakfast: Solid smoothie or eggs.
- Lunch: Always has a sandwich on 100% whole wheat bread. She makes them a different every time.
- Carbs are a huge part of her diet.
- Immediately after training, Wambach consumes protein and carbs for recovery.
Community Involvement:
- Done philanthropic work for the Epilepsy Foundation and Juvenile Diabetes Research Foundation.
- Joined teammates Alex Morgan and Hope Solo in a Bank of America charitable campaign at the Chicago Marathon and donated $5,000.00 to the Juvenile Diabetes Association.
- Became an ambassador for Athlete Ally, a nonprofit organization that focuses on ending homophobia and transphobia in sports.
3. Lindsey Vonn
“When you fall, get right back up. Just keep going, keep pushing it.”
Accomplishments:
- American World Cup alpine skier on U.S. Olympic Ski Team
- One of only two female skiers to ever win four World Cup championships
- Won gold in the 2010 Winter Olympics downhill race
- Won seven World Cup season titles in downhill racing
Workout and Fitness:
- Trains 6–8 hours a day for 6 days a week, even off-season
- Daily workouts include squats, sprints, dead lifts, ab exercises, balance exercises, step boxes, planks, endurance cycling, tight-rope walking and reaction training
- Enjoys horseback riding, playing with her dog, hiking, biking, fly-fishing, tennis
Diet and Nutrition:
- Eats fresh and prefers to cook her own meals
- For quick protein and carb-rich meals to fuel her training, she opts for almond butter and pumpernickel bread as substitutes for peanut butter and white bread sandwiches
- Drinks 13 glasses of water a day to maintain hydration
- Typical breakfast for Vonn includes a coffee, 3 scrambled eggs, and fruit salad
- Average lunch consists of a salad topped with nuts, dried fruit and balsamic vinaigrette dressing, in addition to a grilled chicken breast and steamed veggies
- For takeout dinner, Vonn may order a pasta dish like spaghetti bolognese
- Snack on almonds or half a bar (or less) of chocolate to curb hunger cravings
Community Involvement:
- Established the Lindsey Vonn Foundation, a charity that promotes female empowerment to young girls
- Honorary ambassador to the 2018 winter Olympic Games
4. Ronda Rousey
“I’m scared of failure all the time, but I’m not scared enough to stop trying.”
Achievements:
- 1st and current UFC women’s bantamweight champion
- Strikeforce women’s bantamweight champion
- Undefeated in Mixed Martial Arts
- Became 1st woman to win an Olympic medal in Judo in Beijing 2008
- #1 pound-for-pound female MMA fighter in the world
Workout and Fitness:
- Works out 2 to 3 times a day with a variety of workouts such as:
- Strength & Conditioning
- Swimming
- Striking
- Grappling
- Wrestling
- Judo
- Brazilian Jiu-Jitsu
Diet and Nutrition:
- 8 a.m: Two teaspoons oat bran, two teaspoons chia seeds, two teaspoons hemp seeds
- 10 a.m: Train
- 11:45: Post-exercise smoothie
- 12 p.m: Farmer’s scramble: one whole egg, plus two egg whites, two sides of turkey bacon
- 4 p.m: Snack: one apple, one-fourth cup raw almonds, one-fourth cup raw cashews
- 6 p.m:Train. Post-exercise smoothie
- Before bed: Chamomile tea
Community Involvement:
- Teamedupwitharmbar nation to raise money for multiple causes
- Raised $2,900 to send 5 students and a teacher to AAU Judo nationals
- Raised $2,700 to help injured female boxer Frida Wallberg
- Raised $1,072 raised to fund blind judo artist Mike Larson
- Raised $1,225 to benefit St. John’s Baptist church
5. Kerri Walsh
“Passion is a huge prerequisite to winning. It makes you willing to jump through hoops, go through all the ups and downs and everything in between to reach your goal.”
Accomplishments:
- Four-year first-team All American while at Stanford University (1996-1999)
- Final Four MVP in 1996
- Co-National Player of the Year in 1999
- Three-time Olympic gold medalist (Athens, Beijing, London)
- Three-time World Championships gold medalist ( Rio, Berlin, Gstaad)
- World Championships silver medalist in Rome
Workout and Fitness:
- Harness Sprints – 10 reps x 10 yards.
- Lateral Harness Single-Leg Drive Across Body – 1 x 10 yards.
- Lateral Harness Sprints, focusing on high knees, both sides – 1 x 5 reps.
- Face-Down Sprints – 1 x 5 right leg, 1 x 5 left leg.
- Lunges – 4 x 30 around the track. Walk for 30 seconds to recover between sets.
- Quick jumps 10 reps x 3 sets
- Tuck jumps 3 ¼ jumps, 3 ½ jumps, 3 full tuck jumps x 4 sets, rest 30 seconds in between
- Skater jumps alternate jumps for 30 seconds x 2 sets focusing on length of jump, x2 sets focusing on height
Diet and Nutrition:
- Eats every 3 hours to build on metabolism
- Works with a nutritionist to ensure that she receives the essential fuel for her workouts, her favorite saying is “to feed the rainbow of colors”
- Always makes sure she has a good breakfast such as multigrain waffles with almond butter and agave
- Prefers consuming simple carbs when working out
- Consumes protein after her workouts for muscle repair, such as protein shakes with whey protein and fresh berries
- Enjoys salads and salmon with goat cheese on top
Community Involvement:
- Founded the Chase the Stars Foundation in 2004, which promotes programs and events that directly improve quality of life for children and health
- Supporter of the Lenovo Hope Fund which supports the growth and creation of new businesses in challenged areas around the globe
6. Allyson Felix
“I always want to give more than I gave yesterday”
Accomplishments:
- First woman ever to win three 200m world titles in 2009.
- 2012 Olympic gold medalist
- Two-time Olympic 200m silver medalist in 2004
- 2011 World Outdoor 400m silver medalist and 200m bronze medalist
- Three-time Olympic relay gold medalist
Workout and Fitness:
- Allyson trains for 4 1/2 hours a day, 6 days a week
- Training consists of cardio on the track in the mornings, weight training in the afternoon
- Training includes resistance and plyometric workouts
Diet and Nutrition:
- Diet high in high calories and high in protein for intense training
- Consists of chicken, fish and fruit
- Consumes about 3000 calories a day
Community Involvement:
- Traveled to Rwanda, Tanzania, and Uganda with Right to Play- an Olympian founded humanitarian organization- to promote the development of health, education, and leadership skills through the use of sports
- Visited Lebanon and Palestinian territories to work with the kids
7. Katie Ledecky
“Go to that place, have a great swim. Whatever happens, happens. Have fun and enjoy it because there is no guarantee that you’ll ever be back there again.”
Accomplishments:
- Won four gold medals in Barcelona’s World Championships for the 400m, 800m, 1500m freestyle and 4×200 m freestyle relay races
- Won five gold medals at the Pan Pacific Championships for freestyle races (200m, 400m, 800m, 1500m, and 4x200m.) where she set four meet records including the 400m freestyle and 4x200m relay.
- First to win four gold medals at a single Pan Pacific Championship
- Won her first Olympic gold medal in 2012 in the 800m freestyle
- Her first gold medal won her the 2012 Best Female Performance of the Year and Breakout Performer of the Year awards
- In 2014 she set two new world records for the 800m and 1500m freestyle, beating her two previous world records
Workout and Fitness:
- 2012 meet warm-up consisted of: 800m swim, 600m pull, 400m kick, 200m drill, 200m drill tempo work at race pace
- 9 workouts a week
- Swims about 60-70k yards a week
- Example swim set: 10×300 freestyle descending, stroke count 125’s, 800 prep set, 3 rounds of 4×100 descending to 1000 pace, 200 sprint pace, 200 easy
Diet and Nutrition:
- Fruits and vegetables are her favorite source of energy
- Before morning practices, she typically eats light foods, such as toast and an apple, and then has a full breakfast after practice.
- Snacks on healthy foods before every practice
- Dinners often include pasta, chicken, or steak
Community Involvement:
- Participated in a school-led social action program that would help the community every other Wednesday
- Worked with Bikes for the World, an organization that collects bikes and sends them to developing countries
8. Gabby Douglas
“Hard days are the best because that’s when champions are made.”
Accomplishments:
- 2012 Olympic gold medalist in individual & team
- 2011 World Championship gold team member
- 2012 Associated Press Female Athlete of the Year
- First African-American athlete to win the all-around individual gold medal
Workout and Fitness:
- Targets specific muscle groups through strength exercises including chin-ups, sit-ups, planks, and leg lifts
- Stretches before and after training
- Practices jumps on the trampoline
- Constantly practices floor, beam, and bar routines to perfect her technique
- In the gym 6 days a week
Diet and Nutrition:
- Brings healthy snacks on-the-go like Greek yogurt, granola bars, berries and veggies
- Drinks plenty of water to stay hydrated with her intensive exercise routine
- For lunch and dinner she often eats a lean meat and stir-fried fresh vegetables, especially greens
Community Involvement:
- Partnered with Citi Field to inspire kids from the YMCA to reach for their goals and to strive for a better education
- Participated in the Stand Up to Cancer Telethon
9. Candace Parker
“Failure will never overtake me if my determination to succeed is strong enough.”
Accomplishments:
- 2 time USA basketball olympic team gold medalist
- WNBA- Los Angeles Sparks- 1st pick in 1st round of WNBA draft
- 2x WNBA MVP, 3x WNBA All star, WNBA All Star MVP, WNBA Rookie of the Year, USBWA College player of the year
- 1st woman to dunk in NCAA championship, 1st woman to dunk twice in one college game, 2nd player to dunk in a WNBA game.
- Voted 2009 Teen Choice Award recipient of favorite female athlete
Workout and Fitness:
- Focuses on movements that are useful when playing basketball.
- Core, lower body, stretching, and explosive jumping techniques are her focus.
- Played soccer in younger years, actually wanted to be a pro soccer player. Stayed away from basketball because of her older brother (Anthony Parker’s) success in the NBA.
- Believes that this helped her with quickness and foot speed. This is an important skill for someone of her size to be quick.
Diet and Nutrition:
- Has four meals a day, especially when practicing twice a day
- Pre-practice breakfast of oatmeal or waffles.
- After practice: has ham, egg, cheese sandwich with fruit and juice.
- Lunch: pasta based dish
- Dinner: “Big meal” is lean protein (usually baked chicken) with broccoli or carrots, and a starch. (sweet potato is her fave)
Community Involvement:
- Involved in D.A.R.E, Loaves & Fishes, and the Ronald McDonald House.
10. Misty Copeland
“You can do anything you want, even if you are being told negative things….stay strong and find motivation”
Accomplishments:
- First African-American soloist for the American Ballet Theatre
- Awarded first prize at the age of 15 in the ballet category of the Los Angeles Music Center Spotlight Awards
- Received the 2008 Leonore Annenberg Fellowship in the Arts
- Named National Youth of the Year Ambassador for the Boys & Girls Clubs of America in 2013
- Appointed by Pres. Obama to the President’s Council on Fitness, Sports and Nutrition
- Wrote a bestselling memoir entitled Life in Motion, a story of her struggles in ballet
- Named one of Time Magazine’s top 100 most influential people
- Under Armour spokesperson
Workout and Fitness:
- Cross-trains with swimming and pilates during off-season
- Rehearses ballet from Tuesday to Saturday, 10 am to 7 pm
Diet and Nutrition:
- A pescatarian so seafood is usually her dinner
- Eats light during the day; lunch often consists of salads or sushi
- Consumes fruits and nuts to keep her energized
Community Involvement:
- Copeland is a national ambassador for the Boys & Girls Club
- Spokesperson for Project Plié, the American Ballet Theatre’s diversity and outreach program that aims to bring classical ballet to every community with every ethnicity
Honorary Athlete
BETHANY HAMILTON
“Courage doesn’t mean you don’t get afraid. Courage means you don’t let fear stop you.”
Considering she lost her arm in a shark attack at the age of 13, overcoming what could have been a broken spirit, she still continued to compete. She found the strength to come back and win many championships in surfing, and all of that with one arm. Can you imagine how difficult this is, to surf with one arm, and maintain your balance? That’s why Health Fitness Revolution is honoring Bethany Hamilton as one of the most unique athletes in the United States and in the world. She’s earned this.
Achievements
- Surf ‘n’ Sea Pipeline Women’s Pro 2014: First Place
- Billabong ASP World Junior Championship 2009: Second Place
- Rio Surf International 2009: Third Place
- Roxy Pro Surf Festival 2008: Third Place
- T & C Pipeline Women’s Pro 2007: First Place
- O’Neill Island Girl Junior Pro tournament 2005: First Place
- NSSA National Competition 2005: First Place
- 2004 ESPY award for Excellence in Sports Performance
- Open Women’s Division of the NSSA 2002: First Place
Workout and Fitness
- practicestheEgoscue method to compensate for the lack of a left arm, including exercises such as:
- standing windmills
- static back reverse presses
- wall sits for two minutes per rep
- Uses a suspension trainer- a piece of equipment made of nylon straps that pits body weight against gravity to work the body in different resistance planes
- Runs about two miles on the beach at least once a week, or takes her dogs on hikes
- Will surf from 2 t0 8 hours per day (weather permitting!)
Diet and Nutrition
- consumes an organic, balanced diet
- includes vegetables, fruits, nuts, seeds, grains, organic meats
- drinks lots of water
- loves salad
- avoids foods made with hydrogenated oil and fast food
- avoids sugary foods, but tames cravings witth dark chocolate, unsweetened agave, and honey
- promotes portion control
- believes once you dedicate yourself to nutritious diet, you begin to crave the healthy lifestyle
- personal website has her own healthy recipes
Community Involvement
- Founder of Friends of Bethany, which provides support for shark attack survivors and amputees worldwide by presenting inspiring life stories through movies, projects, and activities.
- Supporter of Surfaid, which alleviates human suffering in the Mentawai Islands through community-based programs
- Involved in the Women’s Sports Foundation, an organization which advances the lives of girls and women through sport and physical activity
- Supports World Vision, an organization that tackles causes of poverty throughout the world to help children and their communities reach their full potential
What about our male counterparts? Check out our top 10 fittest American male athletes.
How do your favorite Americans stack up against the rest of the world? Check out our top American and international athletes.
Read more of our articles on Churches
