Ashley Kaltwasser

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.

(IFBB Pro League Bikini Competitor)

Full Name: Ashley Kaltwasser (Pro Bikini Competitor)
Weight	Height	Age
115 – 125 pounds (52.2 – 56.7 kilograms)	5’5” (165cm)	36 years
Date of Birth	Era	Nationality
Nov. 22, 1988	2010	American

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.

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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.”

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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.

Get Fitter, Faster

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.”

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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.”

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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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