Meet Katie Blunden – Pro Strongwoman & Paramedic
From breaking records on the competition floor to saving lives on the job, Katie Blunden is literally Wonder Woman. With a string of national and world achievements, she’s fast becoming a force in the strongman world.
Want to know what fuels her training, how she balances the squat rack with the sirens, and what’s next on her radar? Keep reading.
Hey, I'm Katie!
I'm a Pro Strongwoman who competes across Australia and all around the world. I've been training hard since 2018, but it wasn't until 2021 that I found my true passion for strongman - and I haven't looked back since!
Lifting heavy came naturally to me, and I love the variety strongman offers. There's something pretty special about moving serious weight in all kinds of wild and wonderful ways!
Some of my highlights include placing 4th at Worlds Strongest Woman in 2024, winning the Arnold Amateur/Pro show in Ohio, Columbus in 2025, and breaking multiple national and world records - especially in overhead pressing, which is my specialty.
In 2026, I'll be stepping onto the Rogue stage at the Arnold Strongman Classic, competing alongside the strongest men and women in the world.
Outside of the gym, you'll find me behind the lights and sirens working as a paramedic. I thrive on the adrenaline and challenge of ambulance work, and I love being there for people when they need it most.
Recommendations
Here are some of the Bulk Products I love...
Whey Protein Isolate
Why I love it: As a paramedic, convenience is key - this is a quick, delicious way to hit my protein goals. It ticks all the boxes.
How I use it: I love mixing it into yogurt for a protein-packed breakfast boost.
Protein Bar Multi Pack
Why I love it: Convenient and easy - working on the road as a paramedic means meal breaks can be few and far between. These bars are a lifesaver when I need a quick, high-protein snack on those long shifts.
How I use it: Straight out of the wrapper!
Carb+
Why I love it: Fueling my workouts is a must - this helps me power through long sessions without dropping intensity, so I can keep pushing hard and lifting heavy.
How I use it: With water.
Pre Workout 101
Why I love it: Gets me fired up and ready to tackle any heavy session that comes my way.
How I use it: Dry scooping – it’s the only way to go!
Quick Protein Pancakes
Why I love it: Name something better than pancakes… Okay, how about pancakes with a protein boost?
How I use it: With Nutella and strawberries on top! Yum!
My Approach to Nutrition
My biggest challenge when it comes to nutrition is simply eating enough. Between my busy schedule and not being a fan of cooking, getting in enough quality food each day can be tough.
To make things easier, I keep it super convenient. I meal prep my breakfast the night before, and I rely on fresh, pre-made meals delivered straight to my door for lunch and dinner.
Protein powders and bars are my go-to snacks—they're easy to throw in my bag or keep in the car, so I’ve always got something on hand. Having meals and snacks ready to go means less time spent thinking about food and fewer excuses to skip it. It helps me stay on track, even when life’s chaotic.
Average daily calorie intake: Approx 2500.
Is there a type/style of diet you follow? Just a simple high protein diet.
Are there any foods you avoid? Spicy foods - even pepper can be too spicy.
Are there any foods you crave? Chocolate!
What's your go-to cheat meal? A burger always hits the spot.
Training Schedule
My training shifts depending on whether I’m in comp prep or off-season, but I always aim to train four times a week. With shift work as a paramedic, I’ve had to learn to be flexible - sometimes I’m squeezing sessions in after work, other times it’s before a night shift. You make it work!
Most of my training days start with 1–2 main lifts, followed by 3–4 accessory movements to round things out.
Here’s an example of one of my current training days:
- Log clean & press: 6 sets of 2 reps at 90kg
- Barbell push press from rack (paused dip): 4 sets of 4 reps at 80kg
- Behind the neck strict press (slow tempo): 4 sets of 5 reps at 55kg
- Rear delt flys: 3 sets of 12 reps
- Tricep skull crushers: 6 sets of 8 reps
- Tricep pushdowns: 3 sets of 15 reps
Latest Results
Do you have any medium/long-term goals you're working towards?
My goal in strongman is to keep pushing as far as I can, for as long as I love it.
I want to see how high I can go in the sport, compete with the best, and keep improving until I decide I’m done. For now, I’m all in and excited to see what’s next.
Have you had any exceptional results (in competitions or otherwise) in the last few years? Let us know what they are!
2024
- 2nd place at Australia's Strongest Woman.
- World record set with 132kg axle clean and press.
- 4th place at Worlds Strongest Woman in Madison, Wisconsin.
2025
- 1st place at Arnold Amateur/Pro Strongman in Ohio, Columbus.
- 3rd place at Australia’s Strongest Woman.
