Whitney Jones leaning against dumbbells in the gym, looking fit and lean

Whitney Jones

Fitness Competitor, Model, Sponsored Athlete, Certified PT

Whitney Jones is an American IFBB Pro Fitness athlete, personal trainer, model, and gym owner.  Her career peaked in 2018, after winning the bodybuilding’s two top titles – 2018 Arnold Classic and Ms. Fitness Olympia.

However, Whitney didn’t initially consider a career in fitness. Although she trained and created her own meal plans, she saw this as just a hobby.

In time, though, Whitney realized fitness was her biggest passion and decided to go all-in; becoming a full-time model, personal trainer, and competitor.

This is her story:

Whitney Jones sitting on a rock outdoors looking fit and lean

“I want people to realize it doesn’t matter how crazy some may view your dreams, don’t ever let someone tell u it can’t be done.”

Athlete Statistics

Full Name: Whitney Jones
135 - 145lbs (61.2 - 65.8kg)5'6" (167.5cm)AmericanFitness Competitor, Model, Sponsored Athlete, Certified PT
Weight135 - 145lbs (61.2 - 65.8kg)
Height5'6" (167.5cm)
ProfessionFitness Competitor, Model, Sponsored Athlete, Certified PT

Whitney Jones leaning against a black boxing bag during a fitness photo shoot

“Dream big, enjoy the ride and have gratitude for all the lessons along the way (good & bad) because they all helped shape who you are at this very moment.”


Whitney’s Track Record

Competition Result
2019 Arnold Classic Australia Fitness 2nd place
2019 Fitness International 2nd place
2018 Olympia Fitness 1st place
2018 Fitness International 1st place
2017 Arnold Classic Australia Fitness 2nd place
2017 Hawaii Pro Fitness 1st place
2017 Arnold Classic Fitness 3rd place
2016 Arnold Classic Europe Fitness 2nd place
2016 Olympia Fitness 4th place
2016 Arnold Classic South America Fitness 2nd place
2016 Arnold Classic Australia Fitness 2nd place
2016 Arnold Classic Fitness 2nd place
2015 Europa Phoenix Pro Fitness 2nd place
2015 Arnold Classic Europe Fitness 5th place
2015 Olympia Fitness 9th place
2015 Tampa Pro Fitness 1st place
2015 Vancouver Pro Fitness 2nd place
2015 Arnold Classic Fitness N/A
2014 Europa Phoenix Pro Fitness 2nd place
2014 Arnold Classic Europe Fitness 7th place
2014 Olympia Fitness 8th place
2014 Arnold Classic South America Fitness 4th place
2014 Arnold Classic Fitness 8th place
2013 Europa Phoenix Pro Fitness 4th place
2013 Arnold Classic Europe Fitness 4th place
2013 Olympia Fitness 9th place
2013 Tampa Pro Fitness 4th place
2013 FIBO Power Germany Fitness 4th place
2012 Olympia Masters & Pro World Figure Fitness 2nd place
2012 Toronto Pro Fitness 9th place
2012 Pittsburgh Pro Fitness 6th place
2011 NPC Team Universe & National Fitness Championships 1st place


Whitney Jones posing at Arnold Sports Festival


Gymnastics, Dance, and Track

Hailing from Arizona USA, Whitney Jones played sports from a young age. Growing up with two older brothers, she says she had “no choice but develop a love for sports and competitions.” 

This continued all the way through her high school and college where she competed in track, dance, cheerleading, and gymnastics.

Personal Training – From a Hobby to a Career

Staying fit and healthy became a huge part of Whitney’s life. But she didn’t keep this passion just for herself – she also shared her knowledge with her family.

Creating meal plans and training routines for her friends and family members soon went from a hobby to a full-time career. Whitney already knew the basics of training and eating clean but wanted to learn even more. She invested many months into becoming a certified personal trainer.

After earning her certification, Whitney partnered with her friend and figure competitor, Felicia Romero, and the two opened a gym in Arizona.

Whitney Jones posing in her room in a bikini, looking extremely ripped and conditioned

Fitness Competitions

As a fitness athlete, Whitney’s first show came in the early summer of 2010 at a local event in Arizona. It didn’t take her long to prove her potential as she started winning show after show.

By 2011, Whitney won her Pro Card, after claiming the 1st place at the Team Universe National Championships.

In her Pro career, Whitney has regularly placed in the top 3 and now holds the title of a 2018 Arnold Classic and Ms. Olympia (Fitness) champion.

Whitney’s Other Passions

Alongside fitness, Whitney’s passions are snowboarding, skydiving, and watching comedy shows.

Although she works hard, Whitney tries to relax and enjoy some of these activities whenever she has the opportunity. This charges her batteries and keeps her motivated to tackle new challenges.

Whitney Jones showcasing her curvy legs, glutes, and back for the photo


Alongside her posing practice, Whitney also includes strength training and cardio into her routine.

Typically with only one rest day, she enjoys training often and hard.

When preparing for a contest, Whitney does a lot of super-sets to save time and increase caloric expenditure. Here’s an example of her upper body workout:

Whitney’s Upper Body Training

  • Superset #1 (3-4 sets of 8-12 reps)
    • Shoulder Lateral Raises – In this exercise, Whitney makes sure to always relax her traps. By doing this, she keeps the tension on her shoulders. She also never goes higher than her shoulders to avoid injury.
    • Handstand Push-ups – Whitney starts the exercise by kicking up on a surface that’s flat so she can slide her feet up and down as she does push-ups.
  • Superset #2 (3-4 sets of 8-12 reps)
    • Lat Pulldowns – With this exercise, Whitney takes time to breathe up and stretch with every rep. When she pulls down, she makes sure to pull with her lats, not biceps. At the bottom, she holds for a second or two to really feel the tension in her lats.
    • Biceps Curls – Whitney does this exercise with a curved bar because it’s easier on her joints. She changes between close-grip and wide-grip each set to target different muscle fibers.
  • Superset #3 (3-4 sets of 8-12 reps)
    • Dumbbell Arnold Presses – Whitney sits on the bench, making sure that her back is flat. Then, she proceeds to do the exercise with a slow motion to feel the ‘burn’ in her shoulders. As she presses up, Whitney twists her hands in the 180-degree motion. As she brings the dumbbells down, she slowly returns them to the starting position.
    • Bench Dips – Here, Whitney focuses on working her triceps. She keeps her elbows straight back so that her triceps are doing all the work. She doesn’t go too deep, because this could strain her shoulders.
  • Superset #4 (3-4 sets of 8-12 reps)
    • T-Bar Rows – With T-Bar Rows, Whitney keeps the weight on her toes as she leans forward while doing the movement. She also keeps her chest high and doesn’t allow her back to round. As she pulls back with each rep, she also pulls back her shoulders and allows her lats to do the work.
    • Shoulder Rotation Machine – This exercise doesn’t only help Whitney strengthen her shoulders. It also stabilizes her rotator cuffs, reducing the risk of an injury.

Whitney Jones sitting on a tire looking ripped and fit


Regardless if she’s in the off-season or competing, Whitney follows a number of dieting rules. These are:

  1. She drinks at least 1 gallon of water every day
  2. Foods and meals are measured so she can know exactly how many calories she consumes
  3. Preparing her meals in advance is key to success, according to Whitney
  4. She eats every 3-4 hours to stay in a muscle-building state
  5. Whitney tracks her daily diet with a journal. This helps her to see what works for her and what doesn’t.

Whitney Jones showing off her ripped back and legs in a fitness contest

Whitney Jones performing a glute exercise in the gym

“Take progress photos throughout your journey. It’s important to remind yourself how far you’ve come. When you see yourself every day, it’s hard to notice the changes but pictures don’t lie. Focus on the long term goal because nothing worthwhile ever comes easy.”

What we can learn from Whitney Jones

Whitney Jones was a sports enthusiast from her earliest days, taking part in cheerleading, soccer, track, and dance.

However, it wasn’t until she started sharing fitness advice with her friends and family, that she noticed her gift for personal training. After this, she plunged into the world of fitness coaching and competitions and has gone on to become an icon of the industry – winning the 2018 Ms. Olympia Fitness.

If there’s a lesson to be learned from Whitney, it’s that you can only reach your goals with hard work. Whitney spent years training 6 times per week, along with following a strict diet, in order to reach the pinnacle of her career.

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