{"id":917356,"date":"2026-10-02T03:26:15","date_gmt":"2026-10-02T03:26:15","guid":{"rendered":"https:\/\/www.newsbeep.com\/ca\/917356\/"},"modified":"2026-10-02T03:26:15","modified_gmt":"2026-10-02T03:26:15","slug":"sienna-miller-44-does-this-beginner-strength-workout-every-week-to-build-muscle-heres-how-to-do-it","status":"publish","type":"post","link":"https:\/\/www.newsbeep.com\/ca\/917356\/","title":{"rendered":"Sienna Miller, 44, does this beginner strength workout every week to build muscle \u2013 here’s how to do it"},"content":{"rendered":"

Sienna Miller has strength trained<\/a> for years, with the focus always on building sustainable results without extreme workouts or restrictive regimes. Even now, since welcoming her third daughter at 44 in May this year, the War actor is still prioritising muscle-building workouts. <\/p>\n

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Arturo Holmes\/\/Getty Images<\/p>\n

Her approach is refreshingly simple: consistency first, intensity second. London-based personal trainer Matt Bevan,<\/a> founder of Notting Hill training studio Matter<\/a>, has worked with Miller for years, telling us they train together \u2018three-four times a week, depending on how close she is to attending a big event\u2019. They\u2019ll switch their in-person sessions for virtual when she\u2019s travelling, too.<\/p>\n

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Sienna and Matt trained together throughout her pregnancy<\/p>\n

\u2018Our goal is for her to always make it into a session,\u2019 Bevan tells Women\u2019s Health. \u2018From there, we adapt her workouts based on how fatigued she is and how well she\u2019s slept with a new baby.\u2019<\/p>\n

That flexibility has become particularly important to meet the demands of new motherhood. Just a few months ago, Matt offered a glimpse into one of their sessions, showing Miller pausing her workout to breastfeed before continuing.<\/p>\n

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Sienna performs a crossbody cable Y-raise<\/p>\n

No matter what phase of life she’s in, building muscle<\/a> is the overriding objective, and Matt says the key isn\u2019t pushing for personal bests or squeezing in punishing workouts \u2013 it’s maintaining a regular routine, and making every session count. Speaking to Harper\u2019s Bazaar<\/a>, Miller said of Bevan: \u2018He\u2019s amazing. However, I\u2019ve been filming so much lately I\u2019ve barely been.\u2019<\/p>\n

Below, Matt shares the exact workout Miller currently does weekly, with modifications for beginners or postpartum<\/a> women, plus an intermediate-advanced session from her pre-pregnancy routine which they’re \u2018currently building back up to\u2019.<\/p>\n

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Sienna performs a sled push<\/p>\n

Caveat: For any postpartum women, Matt prefaces that Sienna \u2018doesn\u2019t have diastasis recti, although we are still very careful to manage pressure in her core\u2019. Always see a professional before starting a new workout routine. <\/p>\n

Sienna Miller\u2019s 45-minute beginner full-body strength workout<\/a>Stomach vacuum warm-up: Perform this kneeling and in a quadruped (all 4s position)<\/p>\n

A block (do 3 rounds, resting for 60-90 secs between rounds):<\/p>\n

B-stance wall-supported Romanian deadlift<\/a> x 10 -12 reps Modified side plank<\/a> with Pilates ball squeeze x 12 reps each side
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B block (do 2 sets, resting for 60-90 secs between sets)<\/p>\n

Glute-focussed step ups<\/a> (one hand on rack, other hand on dumbbell) x 10-15 reps <\/p>\n

C block (do 3 rounds, resting for 60-90 secs between rounds)<\/p>\n

B-stance dumbbell hip thrust<\/a> x 12-20 reps each legBird dog<\/a> dumbbell row x 12 reps each side
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D block (do 3 rounds, resting for 60-90 secs between rounds)<\/p>\n

Walking lunges<\/a> x 10-12 steps each leg Crossover cable Y-raise x 10 Cable woodchop x 8 each sideHow to do the movesB-stance wall-supported Romanian deadlift Stand side-on to a wall, one hand supported against it. Stagger your feet, keeping most of your weight through the front leg. Hinge at the hips, lowering the weight along your front leg, then drive through your foot to stand. Modified side plank with ball squeeze Lie on your side with your knees bent and a ball between your knees. Prop yourself up on your forearm and lift your hips, squeezing the ball as you hold. Glute-focussed step-ups Place one foot on a sturdy step or bench. Drive through your heel to stand tall, squeezing your glute at the top, then slowly lower back down. B-stance dumbbell hip thrust Sit with your upper back against a bench, feet staggered with most weight through the front foot and a dumbbell across your hips. Drive through the front heel to lift your hips, squeezing your glutes at the top. Bird dog dumbbell row Start on all fours holding a dumbbell in one hand. Extend the opposite leg behind you, brace your core and row the dumbbell towards your ribs, then lower with control. Walking lunges Step forward into a lunge, lowering your back knee towards the floor. Push through your front foot to step straight into the next lunge, alternating legs. Crossbody cable Y-raise Stand side-on to a low cable, holding the handle with your opposite hand. Raise your arm diagonally across your body and overhead into a Y shape, then lower with control. Cable woodchopStand side-on to a cable machine and hold the handle with both hands. Rotate your torso diagonally across your body, pulling the cable towards your opposite hip, then return slowly. Sienna Miller\u2019s 45-minute intermediate-advanced strength workout<\/p>\n

A block (do 3 rounds, resting for 60-90 secs between rounds) <\/p>\n

Deficit sumo dumbbell Romanian deadlift<\/a> (standing on two steps or blocks) x 8-12 reps<\/p>\n

B block (do 3 rounds, resting for 60-90 secs between rounds)<\/p>\n

C block (do 3 rounds, resting for 60-90 secs between rounds)<\/p>\n

Hip thrust machine<\/a>: Do 20 reps, take 5 breaths, repeat as many reps as possible to failure, take 5 breaths, repeat as many reps again as possible to failure<\/p>\n

D block (do 2-3 rounds, resting for 60-90 secs between rounds)<\/p>\n

Want to train like Liz Earle<\/a>? Liz\u2019s PT, Michael Garry, has created a 4-week training plan exclusively for members of the WH COLLECTIVE. It\u2019s designed to remove one of the biggest barriers to fitness: time. You\u2019ll train for just 35 minutes three times a week \u2013 Liz\u2019s exact strategy to build muscle, boost metabolism and support long-term health. Tap the link below to unlock 14 free days of training and start Liz\u2019s plan today.<\/p>\n

GET THE PLAN<\/a><\/p>\n

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As Women\u2019s Health UK\u2019s fitness director and a qualified Pilates and yoga instructor, Bridie Wilkins has been passionately reporting on exercise, health and nutrition since the start of her decade-long career in journalism.<\/p>\n

After earning a first-class degree in journalism and NCTJ accreditation, she secured her first role at Look Magazine, where she launched the magazine\u2019s health and fitness column, Look Fit, before going on to become Health and Fitness writer at HELLO!<\/p>\n

Since, she has written for Stylist, Glamour, Cosmopolitan, Marie Claire, Elle, The Metro, Runner\u2019s World and Red. Today, she oversees all fitness content across Women’s Health online and in <\/a>print, spearheading leading cross-platform franchises, such as \u2018Fit At Any Age\u2019, which showcases the women proving that age is no barrier to exercise.<\/p>\n

She has also represented the brand on BBC Radio London, plus various podcasts and Substacks \u2013 all with the aim to encourage more women to exercise and show them how. Outside of work, find her trying the latest Pilates studio, testing her VO2 max for fun (TY, Oura), or posting workouts on Instagram. \u00a0\u00a0<\/p>\n