Natalie Anderson, known for her strategic gameplay on shows like Survivor and The Traitors, doesn’t just bring a sharp mind to competition; she brings raw physical strength. The athlete and CrossFit coach intentionally cultivated a powerful physique, not just for aesthetics, but as a psychological advantage.
The Power of Perception
Anderson openly admits to wanting competitors to perceive her as physically imposing. “I wanted to have people constantly reminded that, ‘Dang, this girl is strong’,” she explains. This isn’t vanity; it’s a calculated move in environments where physical dominance can influence perceptions and decisions.
CrossFit: The Foundation of Resilience
Anderson’s fitness journey began with CrossFit in 2012, initially as preparation for The Amazing Race. The high-intensity training quickly revealed her latent strength. “I thought I was fit and strong at that time… Then I took the class and got wrecked,” she admits. CrossFit became central to her preparation for multiple shows, including Survivor, where physical challenges are paramount.
However, Anderson’s approach extends beyond mere physical prowess. A severe concussion in 2016 forced her to confront mental resilience. Forced to drop out of her physical therapy program, she discovered that movement – even limited to biking, walking, or jogging – was critical to her recovery and mental clarity. This experience solidified her belief that strength isn’t just about muscle; it’s about pushing past limits.
Natalie’s Arm Workout Routine
Anderson’s training splits her week into five weightlifting days, one active recovery day, and one rest day. Her arm days are structured around a mix of CrossFit-style functional movements and bodybuilding principles.
- Day 1: CrossFit and Hypertrophy
- Handstand Pushups (6-4 sets of 3-5 reps)
- Strict Press (3 sets of 8-10 reps)
- Bench Press (3 sets of 12-15 reps)
- Incline Close Grip (3 sets of 15 reps)
- Day 2: Chest and Shoulders
- Bent Over Rows (3 sets of 12 reps)
- Pull-ups/Lat Pulldowns (3 sets of 10 reps)
- Machine Row (3 sets of 12 reps)
During filming, Anderson maintained her routine with minimal equipment, using pushups, air squats, triceps dips on furniture, and handstand pushups. She even added burpees to maximize intensity. The key: adaptability and consistency.
Beginner’s Arm Routine
For those starting out, Anderson recommends:
- Overhead Press
- Bench Press
- Bicep Curls
- Triceps Extensions
She emphasizes the importance of proper nutrition alongside training. “You want my arms? Lift weight and eat food.” Consuming protein before and after workouts helps prevent fatigue and supports muscle growth.
Beyond Strength: Challenging Gender Stereotypes
Anderson’s commitment to physical strength isn’t just about winning games; it’s about challenging perceptions. She recognizes that women in reality TV are often sexualized, and her physique is a deliberate rejection of that narrow framing. “You’re going to have to show me as strong and fearless,” she asserts.
Over the past decade, she has observed a shift in audience attitudes. More viewers now celebrate female strength, a change she attributes to increased empowerment and representation. She hopes to inspire others, particularly Southeast Asian women who are underrepresented in fitness, to embrace their own physical power.
Anderson’s story demonstrates that strength isn’t just about physical capacity; it’s about mental fortitude, strategic thinking, and rewriting the narrative around female athleticism.
