Strength training<\/a> days, added Venus, include exercises such as lying hip raises, alternating leg raises using an exercise band and weighted dead bugs<\/a>. She also mentioned doing reformer Pilates<\/a> and using a BOSU ball<\/a> for stability and balance exercises.<\/p>\n Last year, Venus also shared the exact stretching and mobility routine<\/a> she uses to cool down and recover after training sessions. The sequence includes both dynamic and static stretches and covers the upper back, hips, hamstrings and shoulders \u2013 all crucial for tennis. <\/p>\n Serena has also frequently discussed the benefits of this mixed approach. A few years ago she told Vogue<\/a> that while her approach had been slightly more cardio-heavy, she likes to mix HIIT<\/a>, strength and stretching. \u2018But I definitely listen to my body. My favorite type of cardio is running, but my body has to be fit to be able to run or else my knees will hurt,\u2019 she added. ‘After playing tennis for so many years, you just wear and tear down your knees, so the elliptical<\/a> has been growing on me, too. I\u2019m basically trying to do cardio every single day \u2013 even if it’s, like walking<\/a> a few miles, it still counts.\u2019 <\/p>\n This year, Serena also shared a video on TikTok of her progress with pole and aerial hoop<\/a> \u2013 two challenging but effective full-body strength workouts. <\/p>\n Why this approach is so effective<\/p>\n The benefits of combining cardio and strength training were highlighted in a recent large-scale study<\/a> that tracked the activity levels of more than 147,000 people. Researchers identified the lowest mortality risk among those who combined high levels of aerobic exercise with strength training. Accumulating 30-44 MET-hours of aerobic activity (roughly equivalent to 5-7 hours of brisk walking, 4-5 hours of moderate cycling or 3-4 hours of running) and 60-119 minutes of strength training per week was associated with a 45% lower mortality risk compared with doing little aerobic exercise and no strength training.<\/p>\n Another science-backed training principle for longevity? Variety \u2013 which the Williams sisters\u2019 training certainly reflects. Another recent study<\/a> that tracked the leisure-time physical activity habits of 111,373 participants, found that compared with the lowest physical activity variety group, participants in the highest variety group had a 19% lower risk of death from any cause, and a 13-41% lower risk of dying from cardiovascular disease, cancer, respiratory disease and other causes.<\/p>\n Taking a longevity-first approach has clearly worked for the Williams sisters so far \u2013 and we can’t wait to see how they get on at Wimbledon very soon. <\/p>\n One of our most frequently asked questions here at Women\u2019s Health? How to build muscle and burn fat at the same time. So, we asked superstar trainer Oyinda Okunowo<\/a> exactly how to do it. In this 4-week plan \u2013 created exclusively for Women\u2019s Health COLLECTIVE members \u2013 you\u2019ll get the workouts and nutrition guidance needed to help you on your way to better body composition. Tap the link below to unlock 14 days of free access to Oyinda’s plan and start training today.<\/p>\n![\"oyinda](\"https:\/\/www.newsbeep.com\/ie\/wp-content\/uploads\/2026\/06\/633f4940-fcf5-49ce-8649-31bd2d5c6734.jpg\" "\\"oyinda")
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