Olympic Gold Medalist Built Fitness Routine From Scratch

Shawn Johnson East once worked out so obsessively after retiring from gymnastics that she burned out completely and quit exercising altogether.

The Olympic gold medalist struggled to find normal after years of having coaches guide her every move. Without that structure, she swung to the extreme, taking four to five workout classes every single day.

"I didn't know how to be a normal workout person," Shawn recalls. The intense schedule left her exhausted, and she eventually stopped working out entirely.

When the 34-year-old returned to the gym, she had to start over from the beginning. This time, she focused on building something sustainable rather than punishing.

Now she strength trains three to five times a week and genuinely loves it. Her favorite moves include 40-inch box jumps that make her feel powerful and handstands that reconnect her with her gymnastics roots.

The handstands hold special meaning after pregnancy and postpartum made them temporarily impossible. "It truly is a very empowering thing for me," she says.

Why This Inspires

Shawn's journey shows that even elite athletes struggle with balance when their circumstances change. Her willingness to admit she quit completely, then start fresh, gives permission to anyone who feels stuck in an unhealthy fitness pattern.

She's also tackled her weaknesses head-on. Chin-ups and pull-ups have always challenged her, so she's made improving at them a mission. "I don't think you can cheat them, so the only way to get better is by doing them," she explains.

The 4'11" powerhouse now chases after three kids while maintaining strength that lets her jump nearly as high as she is tall. Her routine includes dumbbell flows combining pulls, rows, and presses into continuous sequences.

Her advice comes from hard-won experience about what doesn't work and what does. Sometimes finding your way means losing it first, then building back better.