Melissa Carver smiling and posing in a bikini on the beach, looking fit and awesome

Melissa Carver

Fitness Model, IFBB Pro Athlete

Born in Australia, Melissa Carver has risen in the fitness industry as a model and IFBB Bikini Pro. She competes in shows around the world, including the 2017 Arnold Sports Festival where she won the 1st place.

Alongside being a model, Melissa is also a coach and brand ambassador for high-profile sports companies.

With a fan base that supports her every step of the way, Melissa pays it back by sharing valuable training, diet, and recovery tips online.

Melissa Carver posing on the beach in a professional fitness photo shoot

“There’s a fighters spirit in all of us and I’ll be damned if I’m going to let this real world stop me from chasing my dreams.”

Athlete Statistics

Full Name: Melissa Carver
5'2" (157.5cm)AustralianFitness Model, IFBB Pro Athlete2010
Height5'2" (157.5cm)
ProfessionFitness Model, IFBB Pro Athlete

Melissa Carver wearing a dark blue bikini, flexing her biceps for a selfie

“I know there are endless opportunities, we really do limit ourselves by the boundaries we place on ourselves & often blame “society” when really our choices are just that, ultimately they are ours. If you want something ask yourself what’s really stopping you?”


  • Fitness Model
  • IFBB Bikini Pro Athlete

Amateur Shows


  • Arnold Sports Festival, IFBB Amateur Bikini, 1st place

Pro Shows


  • Arnold Classic Australia, Bikini Class, 8th place

Melissa Carver before-after body transformation

Melissa Carver flexing back double biceps


Gym-Based vs. At-Home Workouts

Although Melissa is a fan of lifting weights, she knows that for some people, going to the gym isn’t an option.

For this reason, she shares both at-home and gym workouts on her profiles. This way, she wants to show that it’s possible to stay in shape without using any weights.

Training Glutes

Melissa if a fan of training in the gym at night. This is a time when the gym is the least crowded, allowing her to fully focus on her workouts.

If she had to choose one muscle group, Melissa says it would be her glutes. Her go-to exercises for this body part are sumo squats, Romanian deadlifts, and hip thrusts. She does 5 or 6 sets per exercise with 12-15 reps, meaning her training volume is very high, which helps with muscle growth.

When doing Romanian deadlifts, Melissa likes to stand on a box or bench that allows for an optimal stretch. “I focus on pulling up through my glutes and hamstrings and leaving my upper body muscles out of the movement, squeezing at the top of each rep.” – Melissa Carver

She usually finishes her glute workouts with hip thrusts. This exercise is performed with high reps, which helps with blood flow and nutrient delivery into the muscle.

Melissa Carver before-after fitness transformation

Melissa Carver flexing her biceps in an underground car garage


Prepping Food

Due to her busy schedule, Melissa isn’t able to cook meals every day. For this reason, she prepares food in advance to have it ready for the week ahead.

Her most common foods include sweet potatoes, brown rice, chicken, broccoli, avocados, green lettuce, beef mince, turkey slices, low-fat yogurt, and berries. She usually doesn’t eat out when in the contest-prep, but when she has to, she’ll choose a low-calorie menu option.

Melissa Carver fitness transformation on the stage, before-after

Melissa Carver taking a photo of herself in a mirror, wearing a bikini, looking fit

What we can learn from Melissa Carver

Melissa Carver is an individual who’s extremely dedicated to fitness and bodybuilding. As an IFBB Pro, she is well aware of the hard work and dedication it takes to win a show. Her strong mentality enables her to stay on top of her diet and training, day after day, and year after year.

If you’re a competitive person who’s looking be above the rest, then you should put in the work necessary to get you there – just like Melissa.

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