“I want to continue building a strong body I can rely on as I age”—a personal trainer reveals the exact weekly routine she follows for longevity

And, of course, Jenner practices what she preaches. “My priority is always strength,” she tells Fit&Well. “I turn 50 next month, and I want to continue building a strong body I can rely on as I age, and that won’t hold me back.

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“Strength training supports my metabolism, helps protect my bones from osteoporosis, improves balance and helps me stay independent as I get older. It also helps me manage stress much more effectively.”

That doesn’t mean Jenner lives in the gym, or even goes there at all. “Most of my training revolves around strength work using dumbbells. I focus on compound movements such as squats, deadlifts, lunges, rows and presses because they recruit multiple muscle groups and give me the most benefit for my time.”

Jenner generally exercises for between 30 and 45 minutes at a time. “You don’t need to spend hours exercising to see results. A well-structured strength session can be highly effective in a relatively short time.

“Alongside that, I include mobility work, core training and isolation exercises for smaller muscle groups. Walking is a regular part of my routine for both physical and mental health.”

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She aims to fit four workouts a week—plus daily walks—into a busy schedule, which means being flexible. “I’m realistic,” says Jenner. “Life, work and family responsibilities all come into play, so if I miss a session, I don’t overthink it. Consistency over time matters far more than any single missed workout.”

So Jenner doesn’t have to rely on motivation, she schedules workouts into her calendar so they are part of her to-do list. “Motivation comes and goes,” she says. “However, with regular workouts, I feel much more in control of my life and I manage stress more easily. The advantages of a workout far surpass any excuses I might come up with.

“Of course, I don’t always feel like training, and I listen to my body, but I trust the process and keep things simple. If I’m really low on energy or pressed for time, I just do three moves, repeat them three times, and ensure I’m lifting heavier by the third set. Job done with no overthinking.”

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Monday 12pm
Active recovery, dog walk (1 hour)

Tuesday 4pm
Full-body strength (30 minutes)

Wednesday 5pm
Core and mobility (25 minutes)

Thursday 5pm
Upper-body strength (30 minutes)

Friday
Rest day, long dog walk and mobility work (90 minutes)

Saturday 3pm
Lower-body strength (30 minutes)

Sunday 3pm
Arm and accessory work (25 minutes)

“Be proud that you train and make it part of your life,” she says. “If we have to dig our mat and dumbbells out from under a table, workouts are far less likely to happen. If you can unroll your mat and start moving in seconds, you’re far more likely to stay consistent.”

“Put them in your diary on a Sunday night and treat them like a doctor’s appointment or work meeting,” says Jenner. “You are sending a clear signal to yourself that training is part of your identity and that you are making room in your life for it.”

“Strength training responds best to consistency,” she says. “A handful of well-performed movements done regularly will take you much further than constantly changing workouts. Repeating the same key exercises week after week builds confidence, allows you to gradually increase the weight and helps you develop real strength.”

And Jenner says even if you’ve not tried strength training before, it’s never too late to pick it up. “I’ve seen women in their 40s, 50s and beyond become significantly stronger within a matter of months. The body is remarkably adaptable. With the right approach and a bit of patience, you can build a strong body that will support you for decades to come.”

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