Trish Stratus has spent more than two decades redefining what longevity looks like in sports entertainment. A seven-time WWE Women’s Champion, Hall of Famer, and one of the most influential pioneers in women’s wrestling, she continues to appear on global television with the same sharp athleticism and camera-ready physique. 

Now 49, Stratus proves that fitness doesn’t have an expiration date, but it does require discipline, intelligent training, and an evolving approach to recovery. While aging slows muscle repair, joint resilience, and metabolic efficiency, she has mastered a routine that counters these setbacks. 

So let's unpack the routine Stratus has followed relentlessly over the past few years and demonstrate how anyone, at any age, can borrow her blueprint to stay stronger, healthier, and confident.

Trish Stratus’ Diet & Nutrition Plan

A. Her Core Eating Philosophy

• Whole-food, minimally processed diet
• Three to four balanced meals per day (protein + complex carbohydrates)
• Strict portion awareness
• High daily water intake
• Sustainable, flexible approach that avoids extremes

Trish Stratus' go to healthy snacks include Kale chips and nuts while her favorite indulgence and comfort food is fish 'n chips.

B. Her 2-Day Gut Cleanse (As She Follows It)

• Meal 1: Fresh-pressed apple juice + hemp protein
• Meal 2: Avocado shake (avocado, almond milk, honey, optional vanilla)
• Meal 3: Salad with hemp seeds or a Larabar if on the move
• Meal 4: Almond shake + apple
• Meal 5: Salad with hemp seeds, olive oil, and balsamic vinegar

During her cleanse routine Stratus does light yoga or walking to let the body flush out toxins and reset. After completing the cleanse, the former pro wrestler returns to her regular structure: whole foods, balanced plates, controlled portions, and high hydration.

Trish Stratus’ Weekly Training Schedule

Stratus trains five or more days per week, combining bodybuilding splits, explosive conditioning, and what she calls 'Stratusphere' Yoga. Here's detailed break for her routine.

• Monday: Chest + Explosiveness + Yoga
• Tuesday: Back + Explosiveness + Yoga
• Wednesday: Shoulders + Explosiveness + Yoga
• Thursday: Legs + Explosiveness + Yoga
• Friday: Arms + Explosiveness + Yoga
• Saturday: Yoga or Rest
• Sunday: Yoga or Rest

The Former WWE Diva's Exercise Selection

Every session includes:

• Warm-up (5–10 minutes walking)
• Strength training (4 sets × 10 reps)
• Explosive conditioning (4 rounds)
• Yoga to finish

A. Chest Day (Monday)

Strength Training

• Incline Dumbbell Press – 4×10
• Chest Flyes – 4×10
• Dumbbell Pullover – 4×10
• Dips – 4×10

Explosiveness (4 Rounds)

• 20 Push-Ups
• 15 Standing Incline Dumbbell Flyes
• 10 Jump Squats
• 5 Burpees
• Stratusphere Yoga

B. Back Day (Tuesday)

Strength Training

• Hex Bar Deadlifts – 4×10
• Bent-Over Rows – 4×10
• Pulldown Hammer Strength – 4×10
• Reverse Machine Flyes – 4×10

Explosiveness (4 Rounds)

• 20 Kettlebell Deadlifts
• 15 Box Jumps
• 10 Chin-Ups
• 50-meter Farmer’s Carry
• Stratusphere Yoga

C. Shoulder Day (Wednesday)

Strength Training

• Standing Barbell Overhead Press – 4×10
• Seated Arnold Press – 4×10
• Dumbbell Front Raises – 4×10
• Upright Rows – 4×10

Explosiveness (4 Rounds)

• 20 Kettlebell Swings
• 15 Dumbbell Thrusters
• 10 Cleans (dumbbells or barbell)
• Battle Ropes (until failure)
• Stratusphere Yoga

D. Leg Day (Thursday)

Strength Training

• Back Squat – 4×10
• Leg Press – 4×10
• Hamstring Kickbacks – 4×10
• Heavy Glute Bridges – 4×10

Explosiveness (4 Rounds)

• 20 Kettlebell Goblet Squats
• 15 Broad Jumps
• 10 Weighted Lunges (each leg)
• 50-meter Sled Pull
• Stratusphere Yoga

E. Arm Day (Friday)

Strength Training

• Preacher Curls – 4×10
• Heavy Triceps Cable Pushdowns – 4×10
• Cable Curls – 4×10
• Overhead Triceps Extension – 4×10

Explosiveness (4 Rounds)

• 20 Step-Up Dumbbell Curls
• 15 Weighted Box Jumps
• 10 Assisted Chin-Ups
• 50-meter Sled Sprint
• Stratusphere Yoga

What Makes Her Routine Work at 49

Trish succeeds because she trains smarter, not harder. Her method centers on:

• Functional strength
• Explosive power
• Daily mobility
• Clean nutrition
• Consistent recovery habits

This combination offsets age-related changes like slower muscle repair and reduced metabolic speed, allowing her to remain agile. So what did you take away from this routine? Let us know in the comments.

Written by

Amanjeet Singh

Edited by

Sagnik Bagchi