Ashley Kaltwasser — Complete Profile: Training, Diet, Height, Weight, Biography

Ashley Kaltwasser is an IFBB Pro League bikini competitor. Her three consecutive Bikini Olympia title wins (2013-2015) make her the winningest Bikini Olympia champ. She narrowly missed out on gold at the latest 2024 Bikini Olympia, behind Lauralie Chapados. This is her complete profile, biography, and more.

Ashley Kaltwasser

(IFBB Pro League Bikini Competitor)

Early Life

Born on Nov. 22, 1988, in Akron, Ohio, Ashley was into sports while growing up and began gymnastics training at four years old. The former Bikini Olympia champ was also a track and field athlete and competed in indoor pentathlon.

While competing at Coventry, Ashley broke over seven track and cross country records, all of which still stand. Furthermore, she was awarded a track scholarship to a Division I college for her incredible performance in sports. 

Kaltwasser credits her slim and athletic physique to her gymnastics practice during high school. Per the bikini athlete, her glutes had developed during her sports years and before she started lifting weights, giving her bodybuilding career a solid foundation. 

Entering Fitness and Bodybuilding

Kaltwasser discovered the bikini division in bodybuilding shows after graduation from college. Bored of her monotonous daily routine and inspired by what she saw on stage, the soon-to-be three-time Bikini Olympia champ decided to try her hand at the sport. 

In 2011, Kaltwasser took the plunge and started training with the goal of competing in a bikini contest. 

Competition and Career

With 34 pro title wins, Kaltwasser is the winningest IFBB Pro League athlete. The second spot is held by the now-retired former Mr. Olympia champ Dexter Jackson, who has won 29 pro shows. Furthermore, Ashley is the only female IFBB pro athlete to have won three Bikini Olympia titles. 

”I won Ms. Bikini Olympia three times, but I want to inspire even more people to better their lives in health and fitness.”

Kaltwasser wasted no time and stepped on stage for the first time in the same year she started training. She trained rigorously for eight weeks in prep for her first bikini show, 2011 Elite Physique, where she surprised everyone by winning her class and overall. 

The former Bikini Olympia champ was bitten by the competitive bug after her first show. Plus, she realized she had what it took to make a name for herself in the sport. 

She participated in a total of six shows in 2011. Kaltwasser is probably the most active pro in the competitive bodybuilding circuit. 

Turning Pro

2012 turned out to be a great year for Ashley as she won her class and overall bikini division at the IFBB Arnold Amateur. Furthermore, she earned her pro card at the 2012 IFBB Team Universe Championships by winning her class and overall. 

Ashley Kaltwasser earned her pro card two years after she started lifting weights, a feat only a few other bodybuilders have achieved.

Her first pro show was the 2012 Houston Pro, where she placed fifth. The first pro show she won was the 2013 Toronto Pro Supershow. 

Winning Bikini Olympia

Kaltwasser won the biggest title in the bodybuilding industry in her division — the Bikini Olympia in 2013, a couple of years after first stepping foot inside a gym and becoming the first rookie to take the title.  

What followed was arguably Kaltwasser’s most successful year as a competitive pro bikini athlete. She competed in 12 shows in 2014 and won 10 of them, including the 2014 Bikini Olympia. 

Her dominance continued into 2015, where she won both the shows she competed in, including her third consecutive Bikini Olympia title. 

2021 was the busiest year in Kaltwasser’s competitive career; she competed in 14 shows, roughly translating to one show a month. She’s probably the only former Olympia champ to compete so frequently. She has always hovered around the podium and in her last Bikini Olympia outing, took second place to Lauralie Chapados. 

“Reason #732639 why I love competing so much — I get to get glam, dolled up, and basically be a fit princess for a day.”

Ashley Kaltwasser Competition History

2011

• 2011 Elite Physique: Class B — First-place, Overall — First-place
• 2011 NPC Natural Northern USA Championships: Class C — First-place, Overall — First-place
• 2011 NPC Natural Ohio — Fourth-place
• 2011 NPC National Championships — Seventh-place
• 2011 IFBB Arnold Amateur — 14th place
• 2011 IFBB North American Championships — 16th place

2012

• 2012 Rockstar Bikini Contest — Winner
• 2012 IFBB Houston Pro — Fifth-place
• 2012 NPC Junior National Championships — Sixth-place
• 2012 NPC Junior USA Championships — Seventh-place
• 2012 IFBB Arnold Amateur: Class D — First-place, Overall — First-place
• 2012 IFBB Team Universe Championships: Class D — First-place, Overall Bikini — First-place (Earned IFBB Bikini Pro Status)

2013

• 2013 IFBB Olympia Weekend: Ms. Bikini Olympia — First-place
• 2013 IFBB Sheru Classic (India) — First-place
• 2013 IFBB Toronto Pro Supershow Bikini — First-place
• 2013 IFBB Detriot Pro Powerhouse IFBB bikini — First-place
• 2013 IFBB New York Pro Bikini — Second-place
• 2013 IFBB Pittsburgh Pro Bikini — Second-place
• 2013 IFBB Europa Show of Champions Orlando — Second-place
• 2013 IFBB Arnold Classic Bikini International — 10th place

2014

• 2014 Ms. Bikini Olympia — First-place
• 2014 IFBB Arnold Classic: Ms. Bikini International — First-place
• 2014 IFBB Toronto Pro Supershow — First-place
• 2014 IFBB Australia Pro Grand Prix XIV — First-place
• 2014 IFBB New Zealand Pro Show — First-place
• 2014 IFBB New York Pro Show — Second-place
• 2014 IFBB Olympia Weekend — NP
• 2014 IFBB Russia Pro Bikini — First-place
• 2014 Arnold ports Festival — First-place
• 2014 IFBB Korea Grand Prix — First-place
• 2014 IFBB Power Pro Show Russia — First-place

2015

• 2015 IFBB Ms. Bikini Olympia — First-place
• 2015 IFBB Nordic Pro Finland — First-place

2016

• 2016 IFBB Ms. Bikini Olympia — Fourth-place

2018

• 2018 IFBB Mile High Pro — First-place
• 2018 IFBB Vancouver Pro — First-place
• 2018 IFBB Battle in the Desert — First-place
• 2018 IFBB Mr. Olympia — Fifth-place

2019

• 2019 Arnold Sports Festival — Third-place
• 2019 IFBB Battle at the Falls — Third-place
• 2019 IFBB Mile High Pro — First-place
• 2019 IFBB Northern California Pro — First-place
• 2019 IFBB Mr. Olympia — Sixth-place
• 2019 IFBB Powerhouse Classic — Second-place

2020

• 2020 IFBB World Klash Pro — First-place
• 2020 IFBB Pacific USA Pro — First-place
• 2020 IFBB Tahoe Show — Second-place
• 2020 IFBB Battle in the Desert — First-place
• 2020 IFBB Mr. Olympia — Seventh-place

2021

• 2021 IFBB World Klash Pro — Third-place
• 2021 IFBB Wasatch Warrior Pro — First-place
• 2021 IFBB Pittsburgh Pro — First-place
• 2021 IFBB California Night of Champions — First-place
• 2021 IFBB New York Pro — Second-place
• 2021 IFBB Mile High Pro — First-place
• 2021 IFBB Pro Clash of the Titanz — First-place
• 2021 IFBB Patriots Challenge Pro — First-place
• 2021 IFBB Texas Pro — First-place
• 2021 IFBB Tahoe Show — Second-place
• 2021 Arnold Sports Festival — Fourth-place
• 2021 IFBB Mr. Olympia — Third-place
• 2021 Big Man Weekend — Second-place
• 2021 Romania Muscle Fest Pro — First-place

2022

• 2022 Muscle Contest Legends Classic — First-place
• 2022 Arnold Sports Festival — Third-place
• 2022 Golden State Championships — First-place
• 2022 Wasatch Warrior Pro — First-place
• 2022 IFBB Pittsburgh Pro — Second-place
• 2022 IFBB Toronto Pro Supershow — First-place
• 2022 Mile High Pro — Second-place
• 2022 Muscle Contest Patriots Challenge — Second-place

2023

• Pittsburgh Pro – 2nd 
• Nevada State Pro – 1st 
• Mile High Pro – 1st 
• Patriots Challenge Pro – 1st 
• Vancouver Pro – 1st 
• Bikini Olympia – 3rd 
• Shawn Ray Hawaiian Classic Pro – 1st 
• Japan Pro – 1st 

2024 

• Klash Series GRL PWR Pro – 1st 
• Pittsburgh Pro – 2nd 
• Optimum Classic Pro – 1st 
• Nevada State Pro – 1st 
• Mile High Pro – 1st 
• Dallas Pro – 2nd 
• Vancouver Pro – 1st 
• Patriots Challenge Pro – 2nd 
• Tokyo Pro – 1st 
• Bikini Olympia – 2nd 

Ashley Kaltwasser Training Program

Kaltwasser is known for her hard training regimen. She trains six days a week, including five days of strength and three days of cardio, and takes a day off from the gym to allow her body time to rest and recuperate from her workouts. 

Although Kaltwasser has been blessed with great genetics, her success did not come without hard work and persistence.

“I’m a former track athlete and grew up in the state of Ohio. Being an athlete I always knew how to work hard. The practice was no joke.”

Monday: Legs

• Smith machine squat: 4 sets x 10 repetitions
• Leg curl: 4 sets x 10 repetitions
• Single-leg squat: 3 sets x 10 repetitions
• Stiff-legged deadlift: 3 sets x 10 repetitions
• Dumbbell squat: 3 sets x 10 repetitions
• Calf raise: 3 sets x 20 reps

Tuesday: Chest, Triceps, and Cardio

• Dumbbell bench press: 4 sets x 10 repetitions (alternates between flat and inclined)
• Pec deck fly: 3 sets x 10 repetitions
• Machine triceps extension: 3 sets x 10 repetitions
• Bench dips: 3 sets x 10 repetitions
• Diamond push-up: 3 sets x 20 reps
• Cardio: 25 minutes

Wednesday: Back and Biceps

• Pull-up: 4 sets x 8-10 reps
• Machine cable row: 3 sets x 10 repetitions 
• TRX row: 3 sets x 10 repetitions 
• Inverted hyperextension: 3 sets x 10 repetitions
• Hammer curl: 3 sets x 15 repetitions

Thursday: Glutes and Cardio

• Resistance band donkey kickback: 3 sets x 15 repetitions
• Box jump: 3 sets x 10 repetitions
• Single-leg deadlift: 3 sets x 10 repetitions
• Machine donkey kickback: 3 sets x 15 repetitions OR GHD: 3 sets x 5 reps
• Cardio: 30 minutes

Friday: Cardio

Saturday: Shoulders and Cardio

• Dumbbell shoulder press: 4 sets x 12 reps OR Handstand shoulder push-up
• Side lateral raise: 3 sets x 10 repetitions
• Front raise: 3 sets x 8 reps
• TRX rear delt row: 3 sets x 10 repetitions
• Cardio: 25 minutes

Sunday: Rest

“There will always be times when you don’t feel like hitting the gym—but those are the days you make the most improvements. Attitude is a powerful thing, and it’s important to learn how to build up your mind as well as your body.”

Ashley Kaltwasser Nutrition Program

The former Bikini Olympia champ does not count her calories. However, she follows a high-protein, low-carb, and moderate-fat diet to stay in contest-ready shape throughout the year. 

Kaltwasser doesn’t like eating a bland diet. “I believe in eating tasty foods during prep,” she says. “If you don’t like a certain food in your diet, then just make a substitution.” 

During prep, Kaltwasser typically removes additives like almond milk, coffee creamer, and other condiments. Plus, she cuts down on extra food nibbling while increasing her water intake to at least 11⁄2 gallons a day.

The fitness icon doesn’t shy away from cheat meals. She eats one cheat meal a week until three weeks out from competing. Mediterranean food is her second choice if she wants to opt for a healthier option on a cheat day. 

“I like to follow a low carb, moderate fat diet, but I am very lenient with it. I don’t have a certain diet that I stick to. I don’t count calories but I do stick with lower carbs and moderate fat because that’s what works best for me.”

Diet Plan

• Meal 1: 1 scoop vanilla protein powder mixed with iced coffee, stevia, and 1 whole grapefruit
• Meal 2 (Post-workout): 4 oz chicken, 4 oz sweet potato, 1 cup cauliflower
• Meal 3: 4 oz ground turkey, 1 cup cooked brown rice with hot sauce and chili powder
• Meal 4: MuscleEgg and coconut-flour pancakes
• Meal 5: 4 oz chicken, 2 cups veggies
• Meal 6: 1 cup plain Greek yogurt, 2 tbsp flax meal, stevia
• Meal 7: Quest Bar or 1 cup MuscleEgg

Wrapping Up

Ashley Kaltwasser is a veteran bikini division athlete. The fitness icon has been competing for over a decade. Notably, the sport of bodybuilding is ever-evolving, and she has done a great job of staying on top of her game and delivering every time she steps on stage. 

With several top placings atop the sport’s most prestigious stage, Ashley Kaltwasser continues to add to her legacy. Having taken second place at the 2024 Bikini Olympia, she will undoubtedly be a favorite when she takes on the best in the world next year. 

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