Almost ten years ago, Olympic gymnast Aly Raisman stepped off the podium for the last time, ending her career on a high note. Alongside Gabby Douglas and Simone Biles, she helped bring home gold for Team USA — a team of true champions. But after years of grueling training in a system that ultimately failed to protect her, Raisman is now embracing her fifth year of retirement. For the first time in her life, she’s letting herself rest — and she’s genuinely grateful for it.
“I read something online that said, ‘If you don’t pick a day to rest, your body will pick it for you,’” she told Popsugar. “There were a lot of days my body picked it for me. After a long time — and a lot of therapy and support from people around me — I realized I didn’t have to keep pushing myself to the limit.”
That shift didn’t happen overnight. At the peak of her training, Raisman would sometimes spend seven hours a day in the gym. When she retired in 2020, she assumed her body would welcome the break. But slowing down wasn’t as easy as she thought, physically or mentally. “After I finished competing, I was so tired and burnt out that I didn’t work out for a long time,” she said. Learning to embrace her new life meant finding balance — somewhere between total rest and Olympic-level intensity. “The harder I was on myself, the harder it was to work out. The moment I started to accept it, I was able to slowly dip my toe back in.”
Today, Raisman’s wellness routine is gentler and more flexible. Some days she hits the gym, but other days she opts for a quiet yoga class or simple self-care rituals, like sipping tea, using essential oils, and giving herself time to truly unwind. “I try to have a lot of quiet moments in my day so I can reset and relax,” she said.
Raisman still carries the mindset of a champion — but her definition of “champion” has evolved. “If you asked me 10 years ago, I probably would’ve said it means winning first place. Now, I think it means being authentic and brave — really being yourself.” This perspective is part of why she’s the perfect face for the Champions For Champion campaign, which highlights modern champions across sports, music, and culture.
For the next generation of women athletes, Raisman’s advice is clear: prioritize recovery and listen to your body. “What you do outside the gym or outside training should be prioritized the same way as your workouts — I wish I understood that when I was younger,” she said. “You know yourself better than anyone. If you feel like you’re pushing too hard, you probably are.”
Raisman is still working on being kinder to herself, focusing on building herself up instead of tearing herself down. “I’ve realized the way I talk to myself affects my mental health — and even how my body feels,” she said. “It’s a process. I’m human. I have ups and downs, but I try to lean on people I trust and ask for help when I’m having a tough day.”
Because even champions have those.