Ms. Olympia Competitor Oksana Grishina in Two-Piece Workout Gear Says "Work Hard, Be Kind"

Oksana Grishina is a renowned bodybuilder celebrated for her accomplishments in Ms. Olympia. Known for her remarkable strength and graceful stage presence, Oksana recently reflected on her journey by sharing a highlight reel from the 2023 Olympia on Instagram. In the caption, she wrote, “Dream on, Work hard, be kind, and amazing things will happen!!!” Here’s a look at how Oksana trains to maintain her peak physique.

1. She Uses Weights

Grishina shares a lot of her favorite workouts on Instagram. In this video, she did a full-body circuit. Grishina is seen doing things like bicep curls and shoulder presses with weights. ACE Fitness states that using weights has a lot of benefits. “Lifting heavy weights increases production of the hormone IGF-1. This hormone is related to the production of brain-derived neurotrophic factor (BDNF), which is a neurotransmitter responsible for stimulating the growth of new neural pathways in the brain along with enhancing communication between existing pathways. In short, lifting heavy could make you smarter by enhancing cognitive function.”

2. She Does Push-Ups

Grishina shared this workout video on Instagram. One exercise she is seen doing in it is push-ups. According to NASM, these have a lot of benefits. “Incredibly, this ONE exercise can help you torch calories, build and tone muscle, gain strength, and positively impact your overall fitness, function, and performance. Due to its versatility, mastering this exercise can be vital to unlocking your true fitness potential.”

3. She Does Lunges

Oksana Grishina/Instagram

In the previous Instagram video, Grishina is seen doing lunges. According to ACE Fitness, lunges have a lot of benefits. “Lunges work the biggest muscles in your lower body — mainly the quadriceps, gluteus maximus, and the adductor magnus (the muscle in your inner thigh). Other muscles that come into play are the hamstrings, gluteus medius, calves, and core stabilizers, says Susane Pata, content strategist for the National Academy of Sports Medicine (NASM) and NASM-certified personal trainer based in Miami.”

4. She Does Pulldowns

Oksana Grishina/Instagram

Grishina is also seen doing lateral pulldowns in the previous Instagram video. Piedmont states that this can have a lot of benefits. “The lat pulldown is a fantastic exercise for strengthening the latissimus dorsi muscle, the broadest muscle in your back. This muscle promotes good posture and spinal stability. Form is crucial when performing a lat pulldown to prevent injury and reap the best results.”

5. She Works Out With Others

Grishina shared this video on Instagram of herself working out with her friends. And according to Better Health, this can have a lot of health benefits. “When you exercise with a friend who’s around the same fitness level as you, you’re more likely to encourage each other and to push a little harder (to increase intensity, for example) than you might do on your own. A friend can bring out your competitive side and spur you on. When you’re ready to give up, the sight of your friend powering on might be just the incentive you need to keep going.”