(Feature photo credit: Fernando Frazão/Agência Brasil, Rio de Janeiro – Simone Biles, Olímpicos Rio 2016.)
Lessons from The World’s Greatest Gymnast
Simone Biles has achieved so much in her career. So, we’ve decided to write a list of the best lessons young gymnasts can learn from the 19-time World Championship gold medalist.
Let’s jump right in!
1) Don’t get nervous, get to work
Simone Biles trains 32 hours a week so it’s no wonder she thinks of her gymnastics routines as her job. At the Rio Olympics there were millions of people watching and Biles was expected to take home the gold. She could have easily been overwhelmed by expectations. Instead, she focused on the task in front of her, and stuck each landing.
After winning her second gold medal at the Rio Olympics she said, “I’m just the same Simone… I feel the same. I just feel like I did my job today.”
Takeaway for young gymnasts: Instead of putting pressure on yourself, just think of your routine as an awesome “job” you get to do. Like any job, in order to get the work done, you have to take things one step at a time.
2) Get creative and think outside the box
Simone Biles is known for her difficult routines that very few people can execute. Rather than settling for mastering what everyone else can do, Biles experiments and pushes the envelope. That’s why she has three extremely difficult moves named after her. Watch the thirty second video below to learn about her first move, “The Biles”.
As the video explains, The Biles is a double layout with a half-twist and a blind landing. Maintaining a layout position throughout the duration of two flips is tough work! Adding in a blind landing requires exceptional focus and control. But, coming up with The Biles didn’t happen overnight. It took lots of creative play and practice.
Takeaway for young gymnasts: Have some fun and don’t be afraid to get creative when you’re training!
3) Build a team, and support your team members
Team USA captain, Aly Raisman took time off after competing at the London 2012 games where she won two gold medals. Then, only two years prior to the Rio Olympics, she began intense training to compete again. During training, she formed a strong bond with her new teammate, Simone Biles.
This bond meant so much to Biles that after winning gold, she said, “I think I was more proud of Aly getting silver than me getting gold. She’s worked so incredibly hard during her comeback, she’s one of my role models.”
SIMONE. You’re so sweet. Wow. We’re so lucky to have such a special and rare friendship. #FINALFIVE pic.twitter.com/Wge3eEJxFk
— Alexandra Raisman (@Aly_Raisman) August 12, 2016
By building a strong bond with Raisman, Biles was not only able to celebrate her own success, she was able to share in the deep joy of seeing her friend make an incredible comeback of her own. It was a win-win for both team members.
Takeaway for young gymnasts: Build bonds with your fellow gymnasts and cheer them on. When you support their efforts, you’re able to share in their happiness. And in turn, they’ll be there to share in your happiness too.
4) Don’t settle for last year’s success
Much like her Rio Olympics teammate, Simone Biles decided to take time-off after her own Olympic gold medal victories in 2016. When she finally decided to make her comeback in Columbus in 2018, she went all-in.
Instead of shaking off the rust and attempting to recapture the form that got her 4 Olympic gold medals in Rio, Simone Biles wanted more. In her first competition back, she attempted more complex routines than she ever had before.
In fact, her routines were so much more difficult than her opponents that she was still crowned the all-around champion, even though she had a fall on the bars, a step out of bounds on the floor and an imperfect landing on the vault.
Her performance in Columbus proves that champions shouldn’t sit in their comfort zone; they should push for more.
Takeaway for young gymnasts: When you push yourself to continue learning, great things can happen. Even if you struggle to perfect new skills, your efforts will be rewarded with personal growth.
5) Be Humble
Many of the most respected voices in gymnastics have said Simone Biles is the greatest gymnast in the history of the sport.
Among her numerous records, her 19 World gold medals are more than any male or female gymnast has captured in the history of gymnastics.
In her 2023 return to gymnastics, Biles quickly collected her record-breaking 8th all-around title at the U.S.A. Gymnastics Championships. At the same time, she set a record as the oldest gymnast to capture the title, at 26 years of age.
It seems like setting records just comes naturally to Simone Biles.
However, when asked what it feels like to be referred to as the Greatest Of All Time (GOAT), Biles diverts attention away from herself. In an interview with the Olympic Channel she said, “each generation has the greatest of the time. So, you can’t really compare because the generations are so different. Like, Aly [Raisman] set the path off for us. Then, there was Nastia [Liukin] before her; Carly [Patterson] before her. So, it’s all so, so different, but it’s exciting to share those moments with each other.”
Even when her accomplishments outrank all gymnasts before her, Simone Biles humbly suggests that she’s simply sharing a moment with the other previous greats. Her humble nature and positive attitude continue to endear her to fans far and wide.
Takeaway for young gymnasts: When you win, measure your success alongside the competitors that came before you. In this way, you’ll be able to re-frame your accomplishments from being “the best” to simply being one of many great competitors. Not only will this practice keep you humble, it will help keep the pressure off for your next training or competition.
6) Feel confident, inside and out
When Simone Biles was young, she used to wear sweaters all year round to hide her muscular arms. Now, she says she’s learned to love her body even though she jokes that she’s “stuck” under 5 feet tall.
Body image issues can zap a gymnast’s self-confidence. For some, learning to be confident in your own skin may not happen over-night but when we commit to loving who we are, we allow our confidence to grow.
Like Biles, when we become more confident in the way we present ourselves, we can thrive in the sports and activities we pursue.
Takeaway for young gymnasts: Improving your self-esteem and the way you think about your body is an important part of development. The confidence you gain when you develop your self-esteem is applicable to gymnastics and all other aspects of life.
7) You are the author of your own story, so you get to define yourself
Simone Biles had a difficult start in life. She was born into a fatherless family and her mother struggled with substance abuse issues. After going into foster care, Simone Biles’ grandparents adopted Simone and her sister at 3 years old. Since that day she’s called her grand parents “Mom” and “Dad,” and they’ve been enthusiastic supporters of her career.
Despite her difficult beginning, Simone Biles is writing her own story. Her hard work and determination have made her a champion and a role model for millions of children. In this way, she is living proof that you can write your own story, no matter where you are in life.
After her Olympic wins in Rio, she also let everyone know that she is the only one who gets to define who she is, saying, “I’m not the next Usain Bolt or Michael Phelps. I’m the first Simone Biles.” In saying this, she clearly states that she’s in control.
What does she do with her control? She lives a life that’s true to who she is. It’s a fun, high-flying, gold-medal life that’s uniquely her, with doggy sleep-overs included.
Takeaway for young gymnasts: You are in control of your story, so have fun and always be yourself.
8) Listen to the Voice Inside You
At the 2020 Tokyo Olympics all eyes were on Simone Biles. She only needed two more Olympic medals to become tied for the most decorated gymnast of all time and tied for the most Olympic medals won by an American female gymnast.
It was a big task but she dominated the 2016 Olympics with four golds and one bronze. For many watching at home, it was only a question of how much she would dominate the 2020 competition.
However, on the first day of the finals, Biles was struck with the ‘twisties.’ The twisties are an affliction that makes a gymnast lose awareness of where they are in the air. It’s extremely dangerous and numerous gymnasts experience the condition at some point during their career.
Unfortunately for Biles, the twisties occurred at one of the biggest moments on the world’s largest stage.
With the weight of the world on her shoulders she made the brave and difficult choice to pull out of the competition. “I have to focus on my mental health,” she told reporters afterwards. “We have to protect our minds and our bodies, rather than just go out there and do what the world wants us to do.” Biles put her health first, even if it was the more difficult choice.
For Biles, the decision was about listening to the voice inside her. She explained, “it’s just something that took hold of me (where) your body and your mind tells you when enough is enough.”
Takeaway for young gymnasts: Mental health and wellness comes first, so learn to listen to the voice inside you.
Regrouping to Become the Most Decorated Gymnast of All Time
As disappointing as it was for Biles to pull out of the competition, she remained calm and kept her perspective. Taking things day-by-day, Biles missed competing on several apparatus but was able to return to compete on the beam where she captured a bronze medal.
In the end that bronze medal and a silver team medal allowed Biles to tie the record for the most decorated gymnast of all time (32 medals) and the record for most Olympic medals won by an American female gymnast (7). She did all of this by listening to the voice inside her and putting her health first.
9) Standing Strong and Elevating Other Voices
When faced with questions about her decision to withdrawal from many of the gymnastics finals in Tokyo, Biles stood firm saying, “I wouldn’t change anything for the world.” Despite the Olympic setback she looked at the moment as an opportunity, “I gave an outlet for athletes to speak up about their mental health and their well-being and learn that you can put yourself [as a person] first before the athlete.” Clearly, her actions were a statement for all other athletes.
Too often athletes are seen as unbreakable super-humans. But that’s not a healthy image. If an athlete adopts an image like this, they may miss signs and symptoms of burnout, exhaustion or worse. Biles’ decision pushed back against this image to provide an example of positive mental health and wellness action.
Most importantly, Simone Biles sees this as part of her journey, not a defining moment. She says, “this Olympics doesn’t erase the past accomplishments I’ve achieved nor does it define who I am as an athlete.” This steadfast vision further helps to communicate the importance of taking time for wellness and mental health.
As Biles illustrates, these opportunities to do what’s right are merely a smaller part of the big picture.
Using Her Platform for Wellness
Hall of famer tennis star and social trail-blazer, Billie Jean King fully supports what Biles has done saying, “I love it… this is a dream I’ve always had for every generation — that they will use this platform that we’ve been given.” As King suggests, Biles is using her platform for a positive message. But the messaging didn’t stop after the Olympics.
From September to November 2021, Simone Biles took her Gold Over America Tour through 35 cities across the United States. As part of the tour, UCLA gymnast and viral sensation, Katelyn Ohashi lead a discussion on the importance of self-care and mental health.
By taking action like this, Biles brought her message directly to young athletes across the country. And these are the exact people who can benefit from it most!
In her return to competitive gymnastics in 2023, Biles became the oldest gymnast to win a U.S.A. Gymnastics Championship title. When asked about her latest record, Biles said “You don’t have to peak at 16, your time is still coming. Go out there, have fun. Learn some experience and then keep going.” This idea reinforces the message of wellness. Biles is clearly saying that gymnasts don’t have to feel pressured to meet an artificial timeline for their development. Instead, they should enjoy their experience and develop at their own pace.
Takeaway for young gymnasts: Support the mental health of those around you and elevate their voices when you have the opportunity.
Simone Biles Provides a Blueprint for Success
Simone Biles is the most decorated gymnast in the history of the sport, but she doesn’t conform to anyone else’s expectations. She pushes herself to innovate, and improve upon her champion’s skill-set.
Above all else, she supports her teammates and remains humble. She loves who she is, puts her health first and shows that she is truly the author of her own life story. Ultimately, Simone Biles provides young gymnasts with a blueprint for achieving success and becoming their best selves.
What’s your favorite life lesson from Simone Biles?
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Looking for inspiration from more of history’s greatest female athletes? Check out our blog listing the top motivational quotes from female athletes, including Simone Biles.
