Serena Williams, a name synonymous with power, resilience, and dominance on the tennis court, retired from professional tennis in 2022. With 23 Grand Slam titles under her belt, the tennis legend isn’t slowing down. Now a busy mother of two, Serena remains dedicated to health and fitness, embracing new challenges and adapting her routine to fit her post-tennis lifestyle.
From Center Court to New Fitness Frontiers
After nearly three decades of laser focus on tennis, Serena’s retirement opened up a world of possibilities. While she “misses tennis like crazy,” she’s channeling her competitive spirit into new athletic goals.
Running Towards a New Goal
Williams has set her sights on completing a half marathon by the end of 2025. This new endeavor requires a different kind of training than tennis, focusing on endurance and long-distance fitness. “I’m trying to compete – not compete, I’m aiming to complete a half-marathon. That’s my new aspiration. I need to channel my competitive spirit into something else.”
Embracing a Holistic Approach
Serena’s fitness journey now incorporates a blend of activities she enjoys, ensuring a sustainable and engaging routine. This includes:
- Running: Once avoided, running has become a new obsession for Serena, favoring long distances over short bursts of speed.
- Cycling: Serena has been spotted cycling outdoors, sharing videos of her workouts on Instagram. She’s also a fan of Peloton, incorporating indoor cycling into her routine.
- Dancing: Serena incorporates dancing into her cardio routine to keep things fun and engaging.
- Swimming: This is another activity that Williams uses to keep her workouts varied.
- Zumba: Williams also incorporates Zumba to diversify her workouts.
Inside Serena’s Post-Retirement Workout
Serena’s current workout routine balances strength training and cardio. She focuses on maintaining her overall fitness and well-being, rather than the grueling training required for professional tennis.
Strength Training with a Twist
Even though retired from professional tennis, Serena never abandoned her love for fitness. Instead of grueling 5-hour training sessions, she switched to a sustainable but equally effective plan. Serena continues to incorporate strength training into her routine, but with a modified approach. Instead of lifting “crazy heavy,” she focuses on lighter weights and higher repetitions. Examples of exercises she includes are:
- Barbell Squats: Serena has been seen doing barbell squats at a lighter weight than usual, easing back into the swing of things.
- Dead Squats: She posted a video of herself doing dead squats, highlighting her core training.
- Core exercises: Bicycle crunches, leg crunches, and pillar holds
Cardio Queen
Cardio remains a crucial part of Serena’s fitness regime. She mixes things up with:
- HIIT Workouts: High-intensity interval training helps her burn calories and improve cardiovascular health.
- Elliptical and Treadmill: Serena uses these machines for steady-state cardio, often incorporating arm exercises while on the treadmill.
Regaining Strength Post-Pregnancy
After welcoming her second daughter, Adira River, in August 2023, Serena has been open about her postpartum fitness journey. She’s been documenting her progress on Instagram, sharing her workouts and inspiring other mothers.
- Pilates: Serena has been seen doing Pilates with a baby pack strapped to her using a Pilates reformer for side squats.
- Ab workouts: Two months after giving birth, Williams posted a photo of herself doing an ab routine.
Diet and Nutrition: Fueling the Champion Within
Serena has become “more obsessed with diet and exercise now than I was during my tennis career”. She emphasizes the importance of listening to her body and fueling it with nutrient-dense foods.
Plant-Based Power
Serena has been intermittently vegan for several years, eating plant-based foods six days a week. She focuses on incorporating a lot of greens and super healthy stuff into her diet. In the past, she and Venus adopted a vegan diet for a brief period.
The “Eat to Live” Philosophy
Serena looks at food as fuel, following the philosophy of “eat to live, don’t live to eat”. This approach prioritizes healthy eating habits for sustained energy and well-being.
Monitoring Glucose Levels
Serena has partnered with Lingo, a continuous glucose monitor from Abbott, to keep a keen eye on her health and manage her calorie expenditure effectively.
Balancing Fitness with Business and Family
Serena seamlessly integrates her fitness routine into her busy life as an entrepreneur and mother.
Business Moves and Fitness
Serena has invested in Tonal, a smart gym system, showcasing her commitment to fitness and business.
Family Fitness
Serena involves her daughters in her fitness journey, sharing gym photos with Olympia and demonstrating that fitness is a family affair. She even shared a workout video on YouTube while expecting her second daughter, with Olympia cheering her on.
Lessons from Serena: A Champion’s Approach to Fitness
Serena Williams’ post-retirement fitness journey offers valuable insights for anyone looking to prioritize their health and well-being:
- Adaptability: Modify your routine to fit your lifestyle and goals.
- Variety: Incorporate activities you enjoy to stay motivated.
- Balance: Listen to your body and prioritize rest and recovery.
- Consistency: Make fitness a sustainable part of your daily routine.
- Holistic Approach: Focus on both exercise and nutrition for overall well-being.
Serena Williams continues to inspire, proving that a champion’s dedication extends far beyond the tennis court. Her commitment to fitness, family, and business serves as a powerful example for all.
