Oksana Grishina
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Who is Oksana Grishina?

Oksana Grishina is an athlete by birthright. By the time she was ten, she was seeking a career as a high-level gymnast.

Short Career of Oksana Grishina

Oksana Grishina studied Physical Training and Sports at university, where she was encouraged to start weight training, and this is where her passion for fitness flourished.

Since then, she has won three Ms. Olympia awards and has grown to be one of the most well-known names in the fitness business. However, Oksana’s youth wasn’t always pleasant because her family moved around a lot.

“My results and the changes I notice in my physique are what keep me going.”

Body Measurements of Oksana Grishina

Full Name: Oksana Grishina
ERA: 2000, 2010
PROFESSION: Professional fitness competitor
WEIGHT: Under 115 pounds (52.2 kg)
HEIGHT: 5’3″ (160 cm)

Oksana Grishina

“It’s in my blood to compete, that’s who I am. I want to be remembered by what I’ve accomplished”


  • 1993 “Master of Sports of Russa” – Rhythmic Gymnastics
  • 2004 “Master of Sports of Russia” – Bodybuilding
  • 2004 “Master of Sports of Russia of International Class” – Bodybuilding
  • 2004-6 Russian Championship – Overall Fitness Champion
  • 2005-6 Awarded Best Non-Olympic Sportswoman of the Year in the Kaliningrad Region
  • 2005 European Championship – Overall Fitness Champion
  • 2006 World Championship – Overall Fitness Champion
  • 2007 All-Star Pro Fitness – 3rd Place
  • 2007 Europa Super Show, Fitness – 16th Place
  • 2007 IFBB Olympia, Fitness – 7th Place
  • 2008 New York Pro Fitness Classic, Fitness – 7th Place
  • 2008 Arnold Classic, Fitness – 10th Place
  • 2009 Arnold Classic, Fitness – 9th Place
  • 2010 Phoenix Pro, Fitness – 4th Place
  • 2010 Arnold Classic, Fitness – 5th Place
  • 2010 IFBB Olympia, Fitness Division – 5th Place
  • 2011 IFBB Olympia, Fitness Division – 5th Place
  • 2012 FLEX Pro, Fitness – 2nd Place
  • 2012 Arnold Classic, Fitness – 3rd Place
  • 2012 St. Louis Pro, Fitness – 1st Place
  • 2012 IFBB Olympia, Fitness Division – 2nd Place
  • 2012 Arnold Classic Europe, Fitness – 1st Place
  • 2012 Ft Lauderdale Cup, Fitness – 1st Place
  • 2013 Arnold Classic, Fitness – 2nd Place
  • 2014 Arnold Classic, Fitness – 1st Place
  • 2014 IFBB Ms. Olympia Fitness, 1st
  • 2015 Arnold Sports Festival – 1st
  • 2015 IFBB Arnold Class Europe – 1st
  • 2015 IFBB Ms. Olympia Fitness – 1st
  • 2016 IFBB Ms. Olympia Fitness – 1st

” Ever since I was a little girl in gymnastics I moved from one sport to another to where I am today on the Pro IFBB stage”


Early years: Relocation to Latvia

Oksana Grishina was born in Kaliningrad, Russia, and was a very active youngster growing up. However, due to her father’s military employment, her family had a tough early life and frequently moved.

At age 7, Oksana started practicing rhythmic gymnastics after her family relocated to Latvia. She made rapid development and finished third in her first gymnastics competition a few months later.


Oksana honed her rhythmic gymnastics skills to a high level. In 1988, she had grown to enjoy the sport by the time she was 10 years old.

The problem for her family at this point was that there were no gymnastics lessons in the city, but her father had been ordered to join the military and return to Russia.

Although Oksana’s gymnastics coach offered to look after her in Latvia, her parents refused to take her away. In the end, Oksana’s father changed military assignments so she could keep up her gymnastics training.

“The government refused to give home for my family, thus this was a significant sacrifice for us. In Kaliningrad, I was able to continue my gymnastics, but we frequently moved apartments and I attended various schools.


Oksana spent the next 12 years devoting her life to gymnastics, logging many hours traveling to and from sports practices and school.

At the age of 22, she enrolled in Kaliningrad University in 2000 after receiving her high school diploma to pursue a specialized degree in physical training and sports.

Oksana spent the following three years becoming more and more interested in exercise, but she quickly discovered Kaliningrad lacked any gyms.

Beginning a Fitness Journey

A gym in Kaliningrad opened during Oksana’s final year of college, and a friend of hers urged her to apply for a position there.

Oksana followed the advice and began working at the gym as an aerobics and fitness instructor. Her love for exercise blossomed during her time at the gym, and with the help of other trainers, she started lifting weights.

In 2002, when Oksana was 24 years old, she started her journey toward fitness.

Inaugural Competition

Oksana Grishina has made significant improvements to her physique in the two years since she started working out in the gym. She entered her first competition, the 2004 Russian Championship, after further prodding from her gym’s trainers.

Her diligence paid off, as she impressively left with the trophy after taking first place. But it didn’t end there.

Oksana received the overall championship as well. She then focused her sights on obtaining her Pro Card after realizing she could see herself as a fitness athlete in the future.

Card Pro

Oksana competed in 26 more shows over the following ten years, finishing in the top three in 15 of them to obtain her Pro Cad (in 2007).

She rose to prominence in the fitness world after winning two silver medals at the famous IFBB Ms. Olympia competitions.

Her greatest achievement, though, was still to come.


Oksana put a lot of effort into her preparation for Ms. Olympia in 2014. After finishing in second place twice, she was determined to win a gold medal (in 2013 & 2014).

At the 2014 Ms. Olympia, the former gymnast took the stage and performed a routine influenced by Michael Jackson.

Oksana won the competition and received her first Ms. Olympia title, demonstrating the judges’ strong impression of her.

However, she wasn’t done yet.

History Making

In 2015 and 2016, Oksana won every contest she participated in, winning three Arnold Classic titles. But after taking home two more Ms. Olympia titles, she broke her previous career high.

Oksana had achieved greatness by being one of the select few athletes to win three Ms. Olympia awards; she had effectively established herself as a fitness icon.

I alternate between gym and performance training while exercising six days a week.


To maintain and improve her physique, Oksana works out in the gym six times per week. She exercises twice a day (before breakfast and in the evening).

Here is Oksana’s exercise schedule:

Monday – Chest, Biceps & Abs

  • Incline Bench Press 4 sets, (12-15 reps)
  • Incline Dumbbell Bench Press, 4 sets (12-15 reps)
  • Flat Fly with Dumbbells, 3 sets (12-15 reps)
  • EZ-Barbell Curls, 3 sets (12-15 reps)
  • Seated Dumbbell Curls 3 sets (12-15 reps)
  • Abs: Crunches with weight 3 sets (15 reps)

Tuesday – Performance Training

  • Exercises for Flexibility (1hr)

Wednesday – Shoulders, Triceps & Abs

  • Dumbbell Shoulders Press, 4 sets (12-15 reps)
  • Dumbbell Lateral Raises, 4 sets (12-15 reps)
  • Single Arm Upright Rows, 3 sets (15 reps)
  • Bent Over Lateral Raises with Dumbbells, 3 sets (12-15 reps)
  • Seated Triceps Extension, 3 sets (12-15 reps)
  • Tricep Push Down, 3 sets (12-15 reps)
  • Dips, 3 sets (12-15 reps)
  • Leg Raises on the Dips, 3 sets of 15

Thursday – Performance Training

  • Exercises for Flexibility (1hr)

Friday – Back & Abs

  • Pull Downs, 4 sets (12-15 reps)
  • Single Arm Row, 3 sets each arm (12-15 reps)
  • Seated Row Machine, 4 sets (12-15 reps)
  • T-Bar Row, 4 sets (12-15 reps)
  • Machine Crunches, 3 sets (12-15 reps)

Saturday – Day Off

  • Rest

Sunday – Legs & Abs

  • Squats, 4 sets (12-15 reps)
  • Deadlifts, 4 sets (12-15 reps)
  • Leg Press, 3 sets (12-15 reps)
  • Lunges with Dumbbells, 3 sets of each leg (12-15 reps)
  • Lying Leg Curls with Dumbbell, 3 sets (12-15 reps)
  • Leg Extensions, 3 sets (12-15 reps)
  • Crunches with Dumbbells, 3 sets (12-15 reps)

“People often ask me how I can eat 5-6 times a day. Honestly, I eat even more than 6 times a day, sometimes by splitting meals over 1-2 hours”


To maintain a healthy metabolism, Oksana always attempts to consume five to six meals each day, sometimes even more if she feels her body requires it.

She says to limit your meals to modest servings of healthy food and to eat frequently so that you never feel hungry or full.

Both your body and your stomach need exercise. Your body will function more effectively if you eat smaller portions consistently.

Diet Plan:

  • Meal 1 – 3 Egg Whites with 30g. Oatmeal (Pancakes), with 1 Tbls. all Natural Peanut Butter
  • Meal 2 – 2 scoops – Protein Shake
  • Meal 3 – 5 oz Chicken (or Turkey) with 120g. White or Sweet Potato and Salad or Vegetables
  • Meal 4 – 5 oz Salmon (or Red Meat), with Salad (with 1 tablespoon of Olive Oil)
  • Meal 5 – 2 scoops – Protein Shake
  • Meal 6 – 120g. of non-fat Russian Farmer’s Cheese, with 1 Rice Cake

Supplements Stack:

  • L-Carnitine
  • Fat Burners
  • Fish Oil
  • BCAA
  • Whey Protein
  • Multi-vitamins

 “Make a goal. Be brave and strong in pursuit of your goal.
Be a fighter for what you want and never give up”

Influences and Idols

Oksana Grishina lists her friends and family as her key influences since they have always encouraged her to achieve her goals and pushed her to do so.

But she claims that the competitive gymnastics she participated in as a child gave her the drive to succeed.

“What makes me most proud is assisting others in achieving their objectives, whether they be in fitness or life.”

How Can Oksana Grishina Teach Us Something?

Oksana has consistently demonstrated a good work ethic. To pursue her goal of becoming a professional gymnast, she was ready to move in with her gymnastics coach in Latvia.

You should take a cue from her disciplined approach to life and dedication to achieving her goals. She has worked hard her entire life.