{"id":501018,"date":"2026-06-15T16:24:07","date_gmt":"2026-06-15T16:24:07","guid":{"rendered":"https:\/\/www.newsbeep.com\/ie\/501018\/"},"modified":"2026-06-15T16:24:07","modified_gmt":"2026-06-15T16:24:07","slug":"olympic-legend-sally-gunnell-59-shares-her-6-move-muscle-building-workout-to-get-fit-for-life","status":"publish","type":"post","link":"https:\/\/www.newsbeep.com\/ie\/501018\/","title":{"rendered":"Olympic legend Sally Gunnell, 59, shares her 6-move muscle-building workout to get ‘fit for life’"},"content":{"rendered":"

If you\u2019re reading this, chances are building muscle feels intimidating \u2013 especially if you\u2019re new to strength training<\/a>. But according to Olympic gold medallist Sally Gunnell<\/a>, getting stronger doesn\u2019t have to involve complicated routines or lifting huge weights. The former 400m hurdles champion, who now coaches other women on fitness through menopause<\/a> and beyond, says a simple, consistent approach is all you need to develop muscle. <\/p>\n

And she\u2019s proof that it\u2019s never too late to start. While she\u2019s always exercised, it was only when she began to experience perimenopausal symptoms that she pivoted to a strength-focused routine and cut back on cardio<\/a> sessions. <\/p>\n

So, if you\u2019re thinking of starting, try Sally\u2019s beginner-friendly strength workout<\/a> below, focusing on mastering the fundamentals with functional movements<\/a> that will challenge your whole body while building confidence. <\/p>\n

It\u2019s designed to be accessible for all fitness levels, and will help increase lean muscle, boost everyday strength and lay the foundations for more advanced training. As for how heavy to lift, Sally says, ‘Your muscles don\u2019t know what number is on the dumbbell – they only know the stimulus put on them. Focus on starting light and building confidence before adding the weight.’ Try 3-6kg, going lighter for double dumbbell exercises and heavier for single-weight moves. Here\u2019s how to do it, with demos from Sally. <\/p>\n

Sally Gunnell’s 6-move beginner strength workout<\/p>\n

How to do it: Perform each exercise for prescribed reps, rest for 60-90 seconds before moving onto the next move, and repeat the whole circuit three times.<\/p>\n

1.Goblet squats \"Image2. Hammer curl \"Image3. Floor press\"Image4. Glute bridge \"Image5. Plank shoulder taps\"Image6. Single-arm row\"ImageSally Gunnell’s beginner workout tips’Choose a weight that feels challenging (last 1\u20132 reps should be tough but with good form)”Rest between sets (at least 60\u201390 seconds for proper recovery)”Focus on 6\u20138 quality exercises – not 12 random ones”Prioritise form over the number on the dumbbell”Ignore flashy exercises that just \u201cburn\u201d \u2013 focus on effective, not exhausting’\"Headshot<\/p>\n

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