How Does Serena Williams Stay At The Peak Of Women’s Tennis

Updated on June 6, 2022 by Team ShineSheets

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Serena Williams has been the dominant force in women’s tennis for almost 20 years. Only Margaret Court has claimed more Grand Slam titles than the American in the open era.
At the age of 38, Williams continues to astound on the circuit, matching the levels of speed, power and athleticism of her younger counterparts. Despite the rise of talented players in the sport, Williams has always managed to remain a step ahead.

Her determination, discipline and skill on the court is unmatched. Williams will go down in history as the greatest player in the history of the women’s game, although she will be determined to edge out Court for the most titles before she calls time on her career.

The American has been frustrated in her attempts to add further crowns to her collection since winning the Australian Open in 2017. However, Williams is the leading contender in the tennis betting odds for the next US Open where she will aim to win the tournament on home soil for a seventh time. Judging by her work ethic, the 38-year-old will certainly have a strong chance of achieving the feat or at least reaching the final for a third year on the bounce.

Judging by her work ethic, the 38-year-old will certainly have a strong chance of achieving the feat or at least reaching the final for a third year on the bounce.



Due to her advancing years, Williams has to get the most out of her body to compete with athletes in the prime of their physical prowess. The 38-year-old balances spells of a raw and vegan diet during the tennis season. This includes eating a lot of nuts, beans and lentils to provide valuable protein. There are not many occasions where she can consume empty calories.

Oats and fruits are the usual breakfast routine, while lunch also includes fruit with a salad and vegetable options. Dinner is a bit more flexible with rice and grilled chicken for an additional protein boost. Eating little and often is the key for Williams. Only in the off-season when titles are secure can she indulge in pizza and other fatty foods. However, to compete at her optimum those are rare treats.




Williams’ power and athleticism have been key to her success. Her routine can seem brutal, but the results are proof that it works.

She begins a spell of cardio, which can include running, cycling or swimming for about 30 minutes to get the muscles active. Then begins the interval training on weights from periods of three to four minutes, starting with the arms by deploying the plank technique and then resistance bands.

Next comes the glutes with a series of squat exercises – the Barbell pause, front and box squats – broken down in up to 12 reps per set. Finally, Williams works on the legs – which is vital for movement and power on the court. This exercise includes sets of crunches and dumbbell lunges, working the quads and calves to build vital strength and ease of mobility. It might seem excessive and strenuous, but it’s a credit to Williams that she continues to put in the work despite the levels of her success to ensure that she remains at the top of the sport.




All the hard work and discipline off the court counts for very little unless you have the talent – Williams has that in abundance. Although she has not quite enjoyed the imperious hold over the game as she has in the past, she remains a constant threat at Grand Slams. Williams will always get her opponent’s best effort – for the sheer aspect of hoping to defeat the greatest player of all time.

The 38-year-old has managed to remain consistent, although she has lost her ability to close in finals, losing her last four. Whether the American has one last effort in her to match Court remains to be seen. It would not be a surprise to see her draw level and then surpass the Australian before it’s all said and done.

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