Fitness Secrets from the Fittest Woman in History
What can an Olympian, Commonwealth Games champion, and the most successful CrossFit Games competitor of all time teach you about fitness? Quite a lot, it turns out. Tia-Clair Toomey, widely regarded as the fittest woman in history, has shared insights that can benefit anyone looking to improve their exercise routine.
Toomey has won the CrossFit Games an unprecedented eight times, took a break in 2023 to have her first child, and returned to win twice more in 2024. She also represented Australia in weightlifting at the 2016 Rio Olympics, won gold at the 2018 Commonwealth Games, qualified for the 2022 Winter Olympics in bobsled, and completed a Hyrox doubles race in 54 minutes 24 seconds. While most people cannot replicate her elite fitness, her advice can help anyone become fitter and healthier.
1. Don’t Let Perfect Be the Enemy of Good
“You can’t be perfect at everything all the time,” says Toomey. “Trying to juggle too many things at once is where many people come unstuck, because you’re stretching yourself too thin. So it’s important to find balance.” The goal is not to excel at everything but to focus on what matters most—whether workouts, work, or family—and give your best effort. Even a simple workout can leave you fulfilled if you give it your all.
2. Small Changes Make a Big Difference
Instead of setting lofty goals that often fail, Toomey suggests aiming for 1% improvement each day. “If you can get 1 per cent better every day, you can’t ask for any more than that,” she says. Small tweaks like going to bed 15 minutes earlier, drinking an extra glass of water, or eating more fruits and vegetables accumulate over time. “It takes a lot of pressure off people when they break their goals down like that,” she adds.
3. Be Open-Minded
Many people say “exercise isn’t for me” after a bad experience, but Toomey urges open-mindedness. She initially disliked her first CrossFit coach and didn’t return for two months. “Who knows where I would be now if I never went back because of that one interaction,” she reflects. Trying a different gym with a more encouraging coach made all the difference. For everyday exercisers, this means experimenting with different activities—swimming, cycling, classes—until you find something you enjoy.
4. Put Your Ego Aside
Even Toomey struggled with overhead squats when starting CrossFit. She scaled back by using an empty barbell instead of a loaded one, gradually increasing weight as she improved. “It’s all about building confidence,” she says. “Everyone wants to go from zero to 100, but you need to put your ego aside, take your time and put the work in to actually learn a movement.” This applies to everyone: start with easier versions of exercises and progress gradually.
5. Variety Is the Spice of Life
Toomey emphasizes the importance of variety in exercise. “Constantly doing one thing will have a lot of impact on the body,” she says. “I think it’s really important to have a variety of exercises.” This approach works different muscles, builds broad fitness, and keeps the mind engaged. The body works on a use-it-or-lose-it basis, so moving in varied ways helps maintain mobility long-term.
6. Commit to a Plan
A single workout won’t transform your fitness, but a structured programme can. Toomey recommends following a plan linked to a specific goal, like a first 10K or triathlon. “That is going to help you stay motivated,” she says. “It gives you something to aim for. Otherwise people think, ‘Oh, I’m just going to keep doing this forever,’ and it can feel quite overwhelming.”
7. Look After Yourself
Recovery is key. Toomey prioritizes sleep, nutrition, and recovery tools like saunas, breathwork, and stretching via the Pliability app each morning. “I tend to wake up feeling a bit stiff and sore from the previous day,” she says. “I want to walk into the gym feeling strong and confident. That stretching session acts as a form of meditation as well, helping with both mobility and mental clarity.”
These principles—balancing effort, making small changes, staying open-minded, scaling exercises, varying workouts, following a plan, and prioritizing recovery—can help anyone improve their fitness, regardless of their starting point.
