Ashley Kaltwasser
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Who is Ashley Kaltwasser?

There is no need to introduce Ashley Kaltwasser because she is the only athlete in bodybuilding history to win three Ms. Bikini Olympia championships.

Short Career of Ashley Kaltwasser

Ashley Kaltwasser, a naturally talented athlete, started gymnastics instruction when she was 4 years old. She entered her first bikini competition at the age of 23, and in less than two years, she received her Pro Card.

She has served as an inspiration to innumerable fitness competitors and models, making her an industry icon. But she put in a lot of effort to achieve her goals.

“Don’t get too caught up in a position or an outcome. It should be an enjoyable and exciting experience.

Body Measurements of Ashley Kaltwasser

Full Name: Ashley Kaltwasser
ERA: 2000, 2010
PROFESSION: Fitness & Figure Competitor, Fitness Model,
WEIGHT: 115-125 lbs. (52.2 – 56.7kg)
HEIGHT: 5’5 ” (165cm)

” I won Ms. Bikini Olympia three times, but I want to inspire even more people to better their lives in health and fitness.”

Ashley Kaltwasser



  • 2011 Elite Physique: Class B – 1st place, Overall – 1st place.
  • Also, 2011 NPC Natural Northern USA Championships: Class C – 1st place, Overall – 1st place.
  • Also, 2011 NPC Natural Ohio – 4th place.
  • 2011 NPC National Championships – 7th place.
  • Also, 2011 IFBB Arnold Amateur – 14th place.
  • 2011 IFBB North American Championships – 16th place.


  • 2012 Rockstar Bikini Contest Winner.
  • Also, 2012 IFBB Houston Pro – 5th place.
  • 2012 NPC Junior National Championships – 6th place.
  • 2012 NPC Junior USA Championships – 7th place.
  • Also, 2012 IFBB Arnold Amateur: Class D – 1st place, Overall – 1st place.
  • 2012 IFBB Team Universe Championships: Class D – 1st place, Overall Bikini – 1st place (Earned IFBB Bikini Pro Status).


  • 2013 IFBB Olympia Weekend: Ms. Bikini Olympia – 1st place.
  • 2013 IFBB Sheru Classic (India) – 1st place.
  • Also, 2013 IFBB Toronto Pro Supershow Bikini – 1st place.
  • 2013 IFBB Detriot Pro Powerhouse IFBB bikini – 1st place.
  • 2013 IFBB New York Pro Bikini – 2nd place.
  • Also, 2013 IFBB Pittsburgh Pro Bikini – 2nd place.
  • 2013 IFBB Europa Show of Champions Orlando – 2nd place.
  • 2013 IFBB Arnold Classic Bikini International – 10th place.


  • 2014 Ms. Bikini Olympia – 1st place.
  • Also, 2014 IFBB Arnold Classic: Ms. Bikini International – 1st place.
  • 2014 IFBB Toronto Pro Supershow – 1st place.
  • 2014 IFBB Australia Pro Grand Prix XIV – 1st place.
  • Also, 2014 IFBB New Zealand Pro Show – 1st place.
  • 2014 IFBB New York Pro Show – 2nd place.
  • Also, 2014 IFBB Olympia Weekend – NP.
  • 2014 IFBB Russia Pro Bikini, 1st place.
  • 2014 Arnold ports Festival – 1st place.
  • Also, 2014 IFBB Korea Grand Prix – 1st place.
  • 2014 IFBB Power Pro Show Russia – 1st place.


  • 2015 IFBB Ms. Bikini Olympia – 1st place.
  • 2015 IFBB Nordic Pro Finland – 1st place.

“I’m a former track athlete and grew up in the state of Ohio. Being an athlete I always knew how to work hard, practice was no joke”


Young Years

Ashley was born in Akron, Ohio (USA), and she excelled in sports throughout her childhood. At the age of 4, she began participating in gymnastics and track & field events (hurdles, cross country, and long run).

Ashley continued her gymnastics training throughout high school, which naturally helped her develop a trim, attractive body.

She developed a high level of proficiency in the activity, shattering several records along the way, and won a track scholarship to a top university.

Even before she started lifting weights, her glutes had grown following years of athletic training, providing the ideal foundation for her to create her ideal body.

Beginning a Fitness Journey

Ashley experienced her first period of inactivity following her college graduation, during which she didn’t practice or play any sports.

She discovered the bikini division in bodybuilding competitions after growing tired of her sedentary lifestyle. She became motivated to compete after seeing the athletes’ impressive physiques.

Ashley started working out at the gym and sculpting her ideal body in 2011 when she was 23 years old.

Inaugural Competition

For eight weeks, Ashley put in intense training to compete as a bikini athlete. She was in great form, to begin with, so it didn’t take long for her to build an amazing physique.

She entered the 2011 Elite Physique to successfully launch her career, and she achieved that goal.

Impressively, Ashley not only took first place but also the overall prize and left with the trophy. She then understood that she had a bright future in the fitness sector.

Pro Card

Ashley competed in 11 more events during the following year, winning several of them. But she was able to end 2012 with a significant accomplishment.

She set out to end the year with a Pro Card after winning the 2012 IFBB Arnold Amateur and receiving the overall trophy.

In the 2012 IFBB Team Universe Championships, Ashley had her chance. Her biggest accomplishment at this point was becoming an IFBB Professional; she had accomplished her goal of receiving her Pro Card. She had managed to come in first as a bikini athlete.

Ms. Olympia

After a prosperous first year of competition, Ashley’s situation only improved. She won four awards in total in 2013 and finished second in a lot of competitions.

But by the end of the year, she had accomplished another significant feat: she had won the 2013 IFBB Ms. Bikini Olympia, the most prestigious bikini competition.

She received a ton of publicity in the field because of this accomplishment. She started collecting a ton of followers on social media and rose to prominence as one of the top bikini competitors in the world.

Making Legends

Ashley Kaltwasser quickly entered more competitions since she was still on a high from her triumph. She competed in 12 events, winning first place in 10 of them.

However, as she rose to the top of the sport, Ashley created history by being the first bikini competitor to take home three Ms. Bikini Olympia awards.

Ashley established her name in the record books and served as an inspiration to countless bodybuilders.

“I usually do an hour of weights and maybe 15-20 minutes of cardio.”

Ashley Kaltwasser


Ashley Kaltwasser puts a lot of effort into her workouts, going to the gym up to 6 times a week, lifting weights for 5 or 6 sets, and fitting in 3 Stairmaster cardio sessions.

Her favorite workout involves working on her glutes and legs.

Exercise Routine for the Legs and Glutes
Ashley worked her glutes in the gym as follows:

Glutes and Legs Workout Routine

Here’s Ashley’s glutes workout in the gym:

  • Smith Machine Squat – 4 sets of 10 reps
  • Lying Leg Curls – 4 sets of 10 reps
  • Pistol Squat – 3 sets of 10 reps, per leg
  • Stiff-Legged Barbell Deadlift – 3 sets of 10 reps
  • Plie Dumbbell Squat – 3 sets of 10 reps
  • Standing Calf Raises – 3 sets of 20 reps
  • Resistance Band Glute Kickback – 3 sets of 15 reps
  • Bulgarian Split Squats – 3 sets of 10 reps
  • Box Jump (Multiple Response) – 3 sets of 10 reps
  • Kettlebell One-Legged Deadlift – 3 sets of 10 reps
  • Glute Kickback on Hamstring Curl Machine – 3 sets of 10 reps

“ Also, I like to follow a low carb, moderate fat diet, but I am very lenient with it. I don’t have a certain diet that I stick too.

I don’t count calories but I do stick with lower carbs and moderate fat because that’s what works best for me.”


Ashley doesn’t adhere to a rigorous diet, although she does limit her intake of carbs and fat. She unusually doesn’t keep track of her caloric intake but still manages to maintain a fantastic shape.

The 3x Except when she is getting ready for a competition in three weeks, Ms. Bikini Olympia strongly believes in cheat meals. Her go-to cheat meal is pancakes, or she opts for Mediterranean fare if she wants to keep things healthy.

“Up until three weeks before my competition, I allow myself one cheat meal every week. I cherish pancakes! IHop red velvet is one of the nice flavors, not the boring sort! I adore eating Mediterranean food when I want to choose a healthier cheat meal!

Stacking Supplements

Ashley utilizes these supplements:

  • Whey Isolate Protein
  • BCAAs
  • Multivitamins
  • Fat burner

“Just improving myself. In 2013, I won by one point. I took a look back and I knew I could do better.”

Influences and Idols

Ashley has inspired innumerable fans and bodybuilders to live healthy lives, and she also looks to herself for inspiration.

Ashley Kaltwasser challenges herself by expecting improvement at the gym and with her appearance. She considers her prior contests and resolves to come back to the stage in better shape.

She does, however, also acknowledge the importance of her family and friends.

“If you compete, do it for you. Don’t compete for money or placement; compete for the experience. Whatever you do, know that you put in a lot of effort, therefore that should be sufficient justification.

What Could Ashley Kaltwasser Teach Us?

If Ashley’s experience has taught us anything, it is that success comes from hard work. Despite being a record-breaking athlete and always being in excellent shape, she continued to work hard to develop one of the best bodies in the world.

Being naturally endowed is merely a tiny advantage; to succeed, you must put in just as much effort as your rivals.