Simone Biles is undeniably the most dominant gymnast of all time. With a record-breaking tally of World Championship and Olympic medals, four skills named after her, and gravity-defying explosive power, she has redefined what is physically possible in elite sports. But behind every historic performance lies a meticulously crafted routine built on consistency, intense physical training, recovery, and an uncompromising focus on mental health.
How does the G.O.A.T. structure her day to stay at the top of her game? Let’s take a deep dive into Simone Biles’ daily routine, morning habits, training regimen, and productivity mindset so you can apply her elite strategies to your own life.
1. Morning Habits: Fueling the G.O.A.T.
Simone’s mornings are designed to be low-stress, efficient, and energizing. Because elite gymnasts undergo immense physical wear and tear, getting sufficient rest is paramount, meaning her mornings start with intentionality rather than frantic rushing.
Early Wake-Up and Skincare
Simone typically wakes up around 6:40 AM to 7:00 AM. After grabbing her phone to check notifications, she heads straight for her morning skincare routine—a simple regimen of cleansing, moisturizing, and sunscreen to keep her skin hydrated under heavy training lights.
Intuitive, Sustainable Breakfast
Unlike athletes who adhere to rigid, hyper-calculated meal plans, Simone practices intuitive eating. She listens to what her body needs to sustain 5 to 6 hours of high-impact training.
- Typical Breakfast: Oatmeal with fruit, or egg whites with turkey bacon. On busier mornings, a fast protein shake or fruit smoothie does the job.
- Hydration: Plenty of water right out of bed, often paired with a cup of coffee for a quick energy boost.
By keeping her morning low-friction, she conserves her mental energy for the grueling physical demands waiting for her at the gym.
2. The Workout Regime: Precision, Power, and Repetition
Simone trains at the World Champions Centre (WCC) in Spring, Texas—a world-class facility owned by her family. Her training schedule is divided into two daily sessions, totaling roughly 5 to 6 hours of intense physical labor.
The Morning Session (9:00 AM – 12:00 PM)
The first block of training focuses on technical mastery, apparatus rotations, and skill refining.
- Dynamic Warm-Up: 30–45 minutes of core activation, dynamic stretching, foam rolling, and shoulder mobility work to protect her joints.
- Apparatus Work: Rotation across the four events: Vault, Uneven Bars, Balance Beam, and Floor Exercise. Simone drills her signature, high-difficulty routines, focusing on landings, height, and form.
Mid-Day Fuel & Active Recovery (12:00 PM – 3:00 PM)
Between training sessions, recovery takes center stage. Simone eats a balanced lunch—usually featuring lean proteins like chicken or salmon, complex carbs like rice or sweet potatoes, and fresh vegetables.
After eating, she transitions into active recovery:
- Physical Therapy: Target work on ankles, calves, and shoulders to manage chronic strain.
- Compression Therapy: Utilizing NormaTec compression boots to flush out lymphatic fluid and boost leg recovery.
- Mental Reset: Taking a power nap or spending quiet time away from gymnastics.
The Afternoon Session (3:00 PM – 5:00 PM or 6:00 PM)
The afternoon block shifts from pure gymnastics technique to strength, conditioning, and routine endurance.
- Conditioning: High-intensity bodyweight routines, rope climbs, leg lifts, and core conditioning to maintain her legendary strength-to-weight ratio.
- Routine Clean-Up: Fine-tuning artistic dance elements, choreography execution, and repetition of specific skill combinations.
3. Mental Health & Productivity: The Champion’s Mindset
What sets Simone Biles apart isn’t just her physical ability—it’s her revolutionary approach to mental health and boundary-setting. After prioritizing her safety and well-being at the Tokyo Olympics, she transformed how elite athletes view performance mindset.
Regular Therapy & Mental Check-Ins
Simone treats mental health with the same seriousness as physical conditioning. She speaks openly about attending weekly therapy sessions to process pressure, manage anxiety, and keep her mind aligned with her body. In gymnastics, where a split-second loss of spatial awareness (the “twisties”) can cause catastrophic injury, mental clarity is literally a matter of safety.
Quality Over Endless Volume
Simone’s productivity style favors focused intensity over burnout. She doesn’t train 10 hours a day just to look busy; she works with absolute focus during her scheduled blocks and completely detaches when training is over. This boundaries-first approach prevents mental fatigue and preserves her passion for the sport.
Visualization Techniques
Before executing dangerous, historic skills like the Triple-Double on floor or the Yurchenko Double Pike on vault, Simone uses mental imagery. She visualizes every movement, rotation, and landing in full detail before stepping onto the runway.
4. Evening Routine: Unwinding and Resetting
Recovery doesn’t end when training stops. Simone’s evening routine is all about relaxation, comfort, and spending time with loved ones.
- Dinner: A relaxing meal with her husband, NFL player Jonathan Owens. While she keeps it nutritious, she doesn’t restrict herself—enjoying treats, pizza, or a cocktail when she wants to socialize.
- Unplugging: She spends her evenings playing with her French Bulldogs (Lilo and Rambo), watching reality TV or Netflix, and unwinding.
- Sleep Hygiene: Simone prioritizes 8 to 9 hours of quality sleep every night. Sleep is the ultimate physical repair tool for building muscle tissue and restoring central nervous system energy.
5. Key Takeaways to Level Up Your Own Routine
You don’t need to be an Olympic gymnast to benefit from Simone Biles’ approach to daily productivity and physical wellness. Here is how you can apply her mindset to your daily life:
- Protect Your Mental Space: Treat self-care and mental health check-ins as non-negotiable appointments on your calendar.
- Embrace Intentional Recovery: High output requires high-quality rest. Prioritize sleep, active recovery, and intentional downtime to avoid burnout.
- Practice Intuitive Consistency: Fuel your body and mind with what works for you long-term, rather than following rigid, unsustainable trends.
- Focus on High-Quality Execution: Train yourself to give 100% focus during work sessions, then fully disconnect when the workday ends.
By balancing intense dedication with compassionate self-care, Simone Biles proves that peak performance isn’t about pushing through pain at all costs—it’s about building a sustainable routine that honors both body and mind.