Long-time fitness devotee Mel B has credited exercise with improving both her mental and physical health. When she previously shared one of her favourite sessions in 2024, she described it as: ‘[This is] my go-to workout routine for when I need to clear my mind. For me, it’s as much about physical health as it is mental! My recovery training includes some much needed self-care.’
Her session included:
Heel-elevated split squats, increasing quad engagement and ankle dorsiflexionSkipping, enhancing coordination and bone density while working muscles in her lower and upper body, including quads, hamstrings, shoulders and armsThrusters with rotation and single-arm press, targeting her quads, hamstrings, glutes, core, deltoids and tricepsTricep extensions, which work all three heads (long, lateral and medial) of the muscle groupRomanian deadlifts, engaging her glutes, hamstrings, inner thighs (adductors) and coreA session on the assault bike, a full-body conditioning tool that engages muscles in her legs, arms, shoulders and core while improving cardiovascular endurance 
When we asked Sarah Lindsay, who trained Mel in 2015 and is a three-time Olympian and founder of Roar Fitness, about the benefits of the workout, she said: ‘This is a full-body mixed session, where she’s doing lots of different compound moves that engage muscle groups. It’s more of a general workout than what may be considered progressive training because there are so many exercises.
‘I also assume that’s not the order she performed the exercises in, because she does some heavy lifting, such as Romanian deadlifts in the middle, which probably came earlier in the session,’ she added.
Mel B’s full workout routine
As for her wider routine, the singer strength trains three times a week for around 30 to 45 minutes. ‘I feel so good after weight training,’ she told Women’s Fitness. ‘What a lot of women don’t realise is that, after the age of 35, you need to incorporate weights into your workouts to avoid the risk of getting osteoporosis once you head into menopause. It’s something that can be prevented and I think we should all be told about it by our doctors.’
In addition to her resistance sessions, the 50-year-old does one ‘massive, high-intensity workout on a Sunday’, along with 20-minute sessions on her Peloton bike and regular dog walks as part of a low-impact cardio routine. For recovery, she opts for ice baths and saunas.
Mel also incorporates more dedicated aerobic work through running. ‘This is how I start my birthday off: running, running then ice pool to finish,’ she shared one year, while another clip showed her heading out for a morning run on holiday. ‘Mel B’s fitness tip that always works….start your morning with a run. That way it can’t get ANY friggin’ worse,’ read the tongue-in-cheek caption.
Lindsay noted: ‘She’s keeping fit and strong and improving her mental health as well. Exercise is clearly a priority for her. Her training will keep her physically very capable because she’s not neglecting any area of her fitness and will not put too much stress on her body.’
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