{"id":395930,"date":"2026-04-16T22:05:11","date_gmt":"2026-04-16T22:05:11","guid":{"rendered":"https:\/\/www.newsbeep.com\/il\/395930\/"},"modified":"2026-04-16T22:05:11","modified_gmt":"2026-04-16T22:05:11","slug":"how-sheridan-smith-is-transforming-her-body-composition-the-6-move-workout-she-does-weekly","status":"publish","type":"post","link":"https:\/\/www.newsbeep.com\/il\/395930\/","title":{"rendered":"How Sheridan Smith is transforming her body composition \u2013 the 6-move workout she does weekly"},"content":{"rendered":"

Sheridan Smith does not mess about when it comes to overhauling her body for acting roles. Back in 2019, she revealed she had lost two stone while performing in West End production of Joseph and the Technicolor Dreamcoat and now, the 44-year-old is training for her part in ITV mystery thriller, Two Birds. <\/p>\n

To help her achieve her goals, she recruited personal trainer and founder of 1st Class Bootcamp<\/a> Tom Brown<\/a> earlier this year. \u2018The focus is on building her a strong, fit, healthy body that can perform under pressure,\u2019 Tom tells Women’s Health UK. \u2018It\u2019s about improving strength, body composition (so, helping her burn fat and build muscle) and overall wellbeing \u2013 physically and mentally, rather than chasing extremes.\u2019<\/p>\n

\"sheridan<\/p>\n

Instagram<\/p>\n

The pair strength train<\/a> together four-five times a week, and there\u2019s one key element to Sheridan\u2019s programme: progressive overload<\/a>. \u2018Sheridan had trained before,\u2019 Tom tells us. \u2018But this approach to strength training is far more structured as we practice a clear, repeatable system which involves increasing the intensity week on week (a.k.a. progressive overload), usually by upping the weight she lifts in each exercise. <\/p>\n

‘We also implement one strict rest day<\/a> a week, as recovery is where your muscles have the time to grow back stronger and adapt, meaning she can lift heavier next time. It\u2019s about doing the right exercises well \u2013 and doing them repeatedly. There are no quick fixes.\u2019 <\/p>\n

While Sheridan\u2019s programme involves a mix of strength training, cardio and mobility, strength is the priority. \u2018This is how Sheridan can build muscle as the stress that weight training places on your muscles forces them to adapt and grow back stronger,\u2019 Tom explains.<\/p>\n

Below, Tom shares the exact 45-minute lower-body strength workout Sheridan does every Monday. <\/p>\n

A quick caveat: transforming your body composition isn\u2019t driven by exercise or nutrition alone. To build muscle and burn fat, Tom says Sheridan also follows a high-protein diet, drinks 2-3L water daily, prioritises sleep and recovery, and limits toxins through alcohol, sugar and highly processed food. <\/p>\n

Sheridan Smith\u2019s 45-minute lower-body workout
Warm-up and activation (8\u201310 minutes)<\/p>\n

This is designed to activate the glutes and posterior chain (the muscles on the back of your body) before adding weight.<\/p>\n

Do: 2-3 rounds with minimal rest between exercises and rounds<\/p>\n

Glute bridges<\/a>: 15 x repsSingle-leg glute bridges: 10 reps x each sideDorsal raises: 12-15 x repsClamshells<\/a>: 12-15 reps x each sideMain strength workout (40 minutes)Barbell back squat
<\/a>Take 3 seconds to lower, pause for 1 second, then extend to stand in 1 second. Do 3-4 sets of 10-12 reps, resting for 90 seconds between sets. Home workout alternative: dumbbell front-rack squatsDumbbell Bulgarian split squat<\/a>
Do 3 sets of 12-14 reps per leg, resting for 75-90 seconds between setsDumbbell straight-leg deadlift
<\/a>Do 3-4 sets of 10-12 reps per leg, resting for 90 seconds between setsH<\/a>amstring curl<\/a> machine
Do 3 sets of 12-15 reps, resting for 45-75 seconds between sets. Home workout alternative: stability ball hamstring curl\/dumbbell glute bridgeSeated leg curl<\/a> (single leg)
Do 3 sets of 12-15 reps, resting for 60 seconds between sets. Home workout alternative: dumbbell glute bridge (heels close to glutes)Dumbbell weighted step-ups
<\/a>Do 2-3 sets of 15-20 reps, resting for 60-90 seconds between sets. Home workout tip: use a sturdy chair or stairs if no access to a benchCool-down: Forward fold into half lift: 4-5 breathsLow lunge hip flexor stretch: 30 secs x each sideTransition to hamstring stretch: 30 secs x each sideDownward dog: 4-5 breaths, gently pedalling the heelsPigeon pose: 30-45 secs x each side\"sheridan<\/p>\n

Instagram<\/p>\n

Sheridan Smith\u2019s weekly workout routineMonday: 45-60 mins strength training (lower-body focus)Tuesday: 30-45 mins low-impact cardio<\/a> + core<\/a> work + mobility<\/a>Wednesday: 45-60 mins strength training (upper-body push\/pull<\/a> focus)Thursday: Active recovery (walking<\/a>, mobility, light movement)Friday: 45-60 mins full-body strength + conditioningSaturday: Outdoor movement (long walk, hike or steady cardio)Sunday: Full rest and recovery<\/p>\n

Having a strong core is about far more than sporting a six-pack. Build functional mid-section strength \u2013 while also improving your power, posture, coordination and balance \u2013 with WH COLLECTIVE coach Izy George\u2019s 4-week core challenge. Download the Women\u2019s Health UK app to access the full training plan today.<\/p>\n

Get the app<\/a><\/p>\n

\"izy<\/a>RELATED STORIES\"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