Olympic Weightlifter Mattie Rogers in Two-Piece Workout Gear Shares "Dip Position Work"

Mattie Rogers is doing dip position work in her workout gear. In a new social media post the Olympic weightlifting shows off her incredible strength – and her flat abs – in an exercise set during a session at the gym. “The lorgest 💅🏼One thing about me, 🗣️ I love dip position work 🗣️ Not even the fact that these all had to be powers could ruin that for me either. Feelin ✨athletic✨80kg/176lbs x 3 & 110kg/243lbs x 2,” she captioned the Instagram video. How does she approach diet, fitness, and self-care? Here is everything you need to know about her lifestyle habits.

1. Ice Baths

Mattie is a big fan of ice baths for recovery. “I’ll do this about three times a week. I know it’s a little bit conflicted for some people about how well ice baths work for recovery. I, personally, love them. If anything, they make my joints a little bit less achey. There’s a really big difference between going into a training session the next day… not recovered … versus … [taking an] ice bath, stretch[ing], and being as recovered as I can be,” she told Bar Bend. There is limited research supporting the benefits of cold plunges, which may include easing sore muscles, bringing body temperature down, increased focus, improved sleep, and decreased inflammation, per the Cleveland Clinic. However, a 2021 study found that cold water immersion therapy promotes basic post-sport recovery.

2. Weekly Massage

Rogers also has some other self-care and recovery methods she relies on. Weekly massage, routine appointments with her physical therapist, and cupping therapy are part of her routine. According to the Mayo Clinic, studies support the many benefits of getting a regular rub down. These include stress reduction, lessening pain and muscle tightness, increased relaxation, and improved immunity.

3. RP Strength Diet

Shutterstock

Mattie starts her day with chocolate milk. “When I’m done with this, I still have three meals left. I follow RP Strength,” she says about the Renaissance Periodization diet, a method of eating which involves macros adjusted for training intensity and meal timing. She eats six meals a day plus intra-training shakes that amount to approximately 4,500 to 5,000 calories a day. “Right now since I’m still gaining, I definitely still rely on drinking a lot of my calories. I’ve been trying to gain since about September…it’s been a constant caloric surplus.”

4. How She Avoids Overtraining

How does she manage fatigue and overtraining? She explains that when she first started she was acquiring “newbie gains” and did not experience fatigue. “Eventually, I hit that wall that every athlete hits at some point. And understanding that not every day is going to be max effort,” she told Bar Bend. Now she trains “3-on, 1-off”, three weeks of heavy training followed by a one week deload.

5. Bodyweight

In addition to lifting heavy weights, Mattie uses her body as resistance. “There’s plenty of bodyweight stuff you can do. You can get pretty creative. Doing anything is better than doing nothing.”

Sarah Robles is getting her sweat on in her workout gear. In a new social media post the Olympic weightlifter jokes about aging during an intense exercise session at the gym. “When I was a literal child, it squatted 150 for 5 sets of 8 and everything was just fine. Today, with 130 for 5 sets of 5...I am sore,” she captioned the Instagram clip. How does she approach diet, fitness, and self-care? Here is everything you need to know about her lifestyle habits.

1. From College Track Star to Olympic Weightlifter

Sarah first started weightlifting in 2003 or 2004 “as part of my strength and conditioning program for track and field. I lifted in a few local meets and loved the sport. I wanted to compete for fun some day in the future. I was an all-American discus thrower in high school and received two full track and field scholarships to the University of Alabama and Arizona State University,” she told Bar Bend. “During my redshirt season at ASU, I was introduced to weightlifting as a sport again. My coach at the time said the numbers I was lifting in the gym could get me a medal at the Junior National Championships. I met him on a Thursday, qualified for Junior Nationals 2008 that Sunday and ended up making the 2008 Junior World team after an athlete ahead of me pulled off the team. I was able to lift well enough there to bring home a silver medal. That experience really fired me up. I decided to give weightlifting a try for a year and if I liked it, I would stick with it. I loved it! Now I’m answering these questions as a two-time Olympian.”

2. A Balanced Diet

“I don’t really have a regimented diet,” Sarah says about her approach to eating. “I try to have a decently rounded diet and consume a lot of protein. I try to fill half my plate with meat and the other half with fruits or vegetables. I try to consume most of my carbohydrates at the start of the day and keep it to a minimum—or not at all—at dinner. After training, I drink protein. My diet is really nothing special.”

3. 5 Days a Week Training

Shutterstock

Sarah trains like it’s her job. “I train five days a week, training once a day in the afternoon. I train at 90% or more pretty frequently. Saturdays are my days to try and lift as heavy as possible in the competition lifts. Monday, Wednesday, and Friday are generally squat, pull, and press days. Tuesday is a snatch day, Thursday is a clean day, and Saturday is heavy snatch as well as clean and jerk day,” she says.

4. Hiking

What does Sarah do in her free time? “I like hiking, camping, and reading,” she said.

5. Self-Love

Sarah promotes self-love. “Fat people don’t need to perform ‘health and fitness’ to prove to you they’re worthy of respect and human decency. I find it fascinating that an an elite athlete, sometimes I get a free pass on some prejudices because I’m being a ‘good fatty.’ People know I workout all the time and that I’m conscious of my diet and other perceived health markers. Basically, I’m not like OTHER fat people. However, those biases you have about fat people are what people who don’t know me automatically have about me. I’m not excluded from being a fat person. It’s an interesting dichotomy to be both a world-class athlete and also part of this ‘obesity epidemic.’ I get told I’m promoting obesity and that fat people like me are bad for society and the health care system and all that. Then I get messages from people saying they just got into the gym for the first time or signed up for a competition because I inspired them in someway,” she writes in a Facebook post.

Neisi Dajomes, the powerhouse weightlifter from Ecuador, has made a name for herself on the international stage, winning gold in the 2020 Olympics and bronze in 2024. As she prepares for future competitions, including the Paris Games, Dajomes remains laser-focused on achieving her dreams. In a recent Instagram post, she shared a glimpse of her training routine, confidently stating, “You can only stop dreaming when your eyes close and never open again… give yourself the pleasure to dream and fight to make it a reality.” Dajomes combines her passion with intense weightlifting sessions, proving that hard work and dedication are key to making dreams come true.

1. She Follows Her Dreams

Dajomes is all about following her dreams. She talked about this in the caption of her Instagram post. “You can only stop dreaming when your eyes close and never open again.🦋 WHILE THAT HAPPENS, GIVE YOURSELF THE PLEASURE TO DREAM AND FIGHT TO MAKE IT A REALITY.✨ #losangeles2028 💫✨. A little memory before Paris. 🔥”

2. She Weight Lifts

Neisi Dajomes/Instagram

Weightlifting is the main way Dajomes stays in shape. ACE Fitness states that lifting weights has a lot of benefits. “Using heavy weights increases intramuscular coordination, the number of type II motor units and the amount of muscle fibers engaged within a specific muscle. Have you ever felt your muscles shaking while lifting heavy weights? This is because you are recruiting and activating the larger type II muscle fibers, which are only stimulated to work when a muscle is challenged with heavy resistance or working to fatigue.”

3. She Does Dips

Dajomes is seen doing tricep dips with a weight in this Instagram video. Strongman states that the exercise has a lot of benefits. “Bodyweight dips are a powerful exercise that can unlock a range of benefits for your fitness journey. Not only do they help build upper body strength, but they also provide an excellent way to develop muscle mass and give you that toned, athletic look. Moreover, dips are an adaptable exercise that you can tailor to your fitness level, making them suitable for both beginners and experienced gym-goers.”

4. She Does Lunges

Dajomes is also seen doing a lunge-esque exercise in this Instagram video. Lunges have a lot of benefits. ACE Fitness states, “They’re a form of unilateral training, which means you’re working only one limb or side of the body at a time. And unilateral training is a more effective way to build functional strength (than using both legs) because these types of movement mimic other everyday motions, like walking and climbing stairs — and not just to the working leg. Research suggests the strength gains to the nonworking side are about half of the strength gains of the working side.”

5. She Bench Presses

The bench press is one of the most effective compound exercises for building upper body strength, targeting key muscles like the chest, shoulders, and triceps. By engaging multiple muscle groups, it promotes muscle growth and enhances overall stability in the upper body. Regularly incorporating the bench press into a workout routine can lead to increased muscle mass and improved endurance, which is beneficial for both athletic performance and everyday activities. Additionally, bench pressing can strengthen the core and improve posture by encouraging proper body alignment throughout the movement.