{"id":307220,"date":"2026-02-24T05:56:08","date_gmt":"2026-02-24T05:56:08","guid":{"rendered":"https:\/\/www.newsbeep.com\/il\/307220\/"},"modified":"2026-02-24T05:56:08","modified_gmt":"2026-02-24T05:56:08","slug":"how-alison-hammond-built-her-upper-body-through-11-stone-weight-loss-her-exact-30-minute-workout","status":"publish","type":"post","link":"https:\/\/www.newsbeep.com\/il\/307220\/","title":{"rendered":"How Alison Hammond built her upper body through 11-stone weight loss \u2013 her exact 30-minute workout"},"content":{"rendered":"

Switching from cardio<\/a> to strength training<\/a> played a crucial role in Alison Hammond, 51, losing 11 stone. Her first PT Ellis Gatfield<\/a>, who began training Alison five years ago, told us she \u2018Never enjoyed traditional cardio, so instead of forcing long treadmill sessions, I focused on raising her heart rate through resistance training\u2019.<\/p>\n

Alison later went on to train with fitness coach Lui Mancini<\/a> \u2013 and resistance training<\/a> remained the focus of her routine. Lui prescribed workout splits<\/a>, dedicating each of her workouts to different muscle groups with one-two upper-body strength sessions and one-two lower-body strength sessions per week. The goal was to target body parts more effectively for muscle growth and strength gains, while allowing for opposing muscle groups to rest and fully recover between sessions. <\/p>\n

\"person<\/p>\n

@luimancini\/\/Instagram<\/p>\n

As for the significance of strength training, Lui says it was indispensable. \u2018I believe this helped Alison greatly as she developed more muscle, which in turn means your metabolic rate (how many calories you burn at rest) increases. This helped burn more fat, which also helped with mobility and cardiovascular endurance,\u2019 he tells Women’s Health. <\/p>\n

\u2018We kept the intensity high in every session by lifting weights that challenged her and minimising rest, but also made sure we did what Alison enjoyed as that way I got the most out of her. But even if she found something tough, she never gave up and always got it done.\u2019<\/p>\n

Inspired? Below, Lui shares an exact 30-minute upper-body strength workout from Alison\u2019s programme. <\/p>\n

A quick caveat: sustainable weight loss isn\u2019t driven by exercise or nutrition alone. Movement helps preserve muscle, support metabolic health and improve how your body uses energy, but what you eat still matters. The most effective approach combines smart training with nourishing, realistic nutrition habits you can maintain long term.<\/p>\n

30-minute upper-body strength workout<\/p>\n

10-minute warm-up: steady treadmill walk\/indoor cycle<\/p>\n

Sets: 3Reps: 12\/10\/10Rest: 45-60 secs between sets Sets: 3Reps: 10\/10\/10Rest: 45-60 secs between sets Sets: 3Reps: 12\/15\/30Rest: 45-60 secs between sets Sets: 3 drop sets Each set performed as:10 reps @ 8kg12 reps @ 6kg15 reps @ 4kgRest: 45-60 seconds between drop sets
(No rest between weight changes within the drop set.)How often to do the workout <\/p>\n

\u2018Alison and I would do a minimum of two sessions per week,\u2019 Lui says. \u2018This would increase to four sessions, depending on her workload, energy levels and time of the month.<\/p>\n

\u2018How often you do the session depends on the time you have and what your goals are. I like the upper\/lower split as you can hit everything twice in each week with three rest days to recover where needed.\u2019<\/p>\n

How heavy your weights should be<\/p>\n

Choose a weight that allows you to complete your target reps with proper form, but leave you feeling challenged by the last few reps. If it feels too easy, increase it slightly; if your form breaks or you can\u2019t finish the set, lower it. The goal is to progressively overload your muscles over time by gradually increasing the weight as your strength improves week on week, while prioritising safe, controlled movements.<\/p>\n

RELATED STORIES\"Headshot<\/p>\n

\u00a0As 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. She secured her first role at Look Magazine, where her obsession with fitness began and she launched the magazine\u2019s health and fitness column, Look Fit, before going on to become Health and Fitness writer at HELLO!. Since, she has written for Stylist, Glamour, Cosmopolitan, Marie Claire, Elle, The Metro, Runner\u2019s World and Red.Now, she oversees all fitness content across womenshealthmag.com.uk<\/a> and the print magazine, spearheading leading cross-platform franchises, such as \u2018Fit At Any Age\u2019, where we showcase the women proving that age is no barrier to exercise. 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<\/p>\n