Most wrestlers retire by 40; Natalya's routine keeps her competitive at 44. The WWE veteran shared a video where she talked about her current home routine that helps her stay fit and active. Her workout is all about resistance work, bodyweight drills, and consistency.

The most important thing that Natalya shared in her video is this: absolutely anybody can work out. She revealed some of her favorite home workouts, including bicep curls, deadlifts, squats, shoulder presses, and her favorite- weighted front squats.

“Really, anybody can work out,” she said, with a shrug. “You don’t need weights, you don’t need equipment, you just need yourself and a little motivation.”

“It’s really important to stay healthy. It is really important to take care of yourself, eat good food, hydrate, and be active. Get your blood flowing even 30 minutes a day, and you can do things that don’t require equipment. But even if you have just a single set of dumbbells, you can do some of my favorite workouts and just up your reps,” she said on a WWE video, before sharing her favorite home workouts.

Natalya’s home workouts are designed around simplicity and accessibility. Most of the exercises are beginner-friendly and don’t even require equipment, making them perfect for anyone to do at home.

She pairs her routine with a protein-rich diet—a strategy she credits for staying competitive in her 40s.

Natalya Shares Her Simple Diet Tips

Like most athletes, Natalya follows a protein-rich diet that supports her demanding schedule. Even outside the ring, she always eats clean, admitting that it helps her feel energized, active, and mentally fit.

During a 2014 WWE interview, the WWE icon shared her simple diet plan. She talked about how she enjoys regular foods like vegetables, fruit, nuts, fish, and chicken. She avoids processed and junk food most of the time. However, she admitted to having a weakness for a certain special coffee at Starbucks.

“I stick to foods that come from the earth — things that aren’t processed,” the former Divas Champion explained before adding, with a wink, “but that doesn’t stop me from having my caramel macchiato at Starbucks,” she said, with a wink.

Rather than following a super strict diet plan, she prefers everything in moderation. She also emphasized the importance of proper hydration, adding how she never forgets to carry her water, especially during travel and workouts.

Like most of us, Natalya also enjoys her fair share of carbs. However, she chooses options like rice, oats, and sweet potatoes- things that will provide her slow, sustained energy throughout her training.

Were you inspired by Natalya’s routine? Try adding a couple of her simple home workouts to your routine and let us know if you feel a difference.

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Written by

Avantika Das

Edited by

Ashvinkumar Patil