{"id":528433,"date":"2026-07-06T20:33:14","date_gmt":"2026-07-06T20:33:14","guid":{"rendered":"https:\/\/www.newsbeep.com\/il\/528433\/"},"modified":"2026-07-06T20:33:14","modified_gmt":"2026-07-06T20:33:14","slug":"how-sienna-miller-is-rebuilding-muscle-at-44-two-exclusive-workouts-from-her-programme-for-all-levels","status":"publish","type":"post","link":"https:\/\/www.newsbeep.com\/il\/528433\/","title":{"rendered":"How Sienna Miller is rebuilding muscle at 44 \u2013 two exclusive workouts from her programme (for all levels)"},"content":{"rendered":"

For Sienna Miller, the anchor of her fitness<\/a> routine is London-based personal trainer Matt Bevan<\/a>, the founder of Notting Hill studio, Matter<\/a>. The duo has spent years building a bulletproof training routine for Sienna, prioritising sustainable strength over extreme, restrictive regimes. <\/p>\n

Their relationship relies on a whole lot of trust \u2013 and that has never been more vital than it is now, since Sienna welcomed her third daughter at 44 in May this year. Just last week, Matt offered a candid look behind-the-scenes at a training session, with Sienna pausing her workout to breastfeed. Speaking to Harper\u2019s Bazaar<\/a> in March, Sienna said, \u2018He\u2019s amazing. However, I\u2019ve been filming so much lately I\u2019ve barely been.\u2019<\/p>\n

\"sienna<\/p>\n

Sienna and Matt trained together throughout her pregnancy<\/p>\n

Between filming commitments, the pair train together \u2018three-four times a week, depending on how close she is to attending a big event,\u2019 Matt tells us. \u2018We train mostly in person, but also online when she\u2019s travelling.\u2019 While her goal is to build muscle<\/a>, Matt says the main objective right now is to stay consistent with three sessions a week. \u2018Our goal is for her to always make it into a session,\u2019 he explains. \u2018From there, we adapt her workouts based on how fatigued she is and how well she\u2019s slept with a new baby.\u2019<\/p>\n

\"sienna<\/p>\n

Sienna performs a crossbody cable Y-raise<\/p>\n

Below, Matt shares an exact workout Sienna currently does weekly, with modifications for beginners or postpartum<\/a> women, plus an intermediate-advanced session from her pre-pregnancy routine which they’re \u2018currently building back up to\u2019. <\/p>\n

\"sienna<\/p>\n

Sienna performs a sled push<\/p>\n

Caveat: For any postpartum women, Matt prefaces that Sienna \u2018doesn\u2019t have diastasis recti, although we are still is very careful to manage pressure in her core\u2019. Always see a professional before starting a new workout routine. <\/p>\n

Sienna Miller\u2019s 45-minute beginner-intermediate full-body strength workout<\/a>Stomach vacuum warm-up: Perform this kneeling and in a quadruped (all 4s position)<\/p>\n

A block (do 3 rounds, resting for 60-90 secs between rounds):<\/p>\n

B-stance wall-supported Romanian deadlift<\/a> x 10 -12 reps Modified side plank<\/a> with Pilates ball squeeze x 12 reps each side
<\/p>\n

B block (do 2 sets, resting for 60-90 secs between sets)<\/p>\n

Glute-focussed step ups<\/a> (one hand on rack, other hand on dumbbell) x 10-15 reps <\/p>\n

C block (do 3 rounds, resting for 60-90 secs between rounds)<\/p>\n

B-stance dumbbell hip thrust<\/a> x 12-20 reps each legBird dog<\/a> dumbbell row x 12 reps each side
<\/p>\n

D block (do 3 rounds, resting for 60-90 secs between rounds)<\/p>\n

Walking lunges<\/a> x 10-12 steps each leg Crossover cable Y-raise x 10 Cable woodchop x 8 each sideHow to do the movesB-stance wall-supported Romanian deadliftModified side plank with ball squeezeGlute-focussed step-ups\"ImageB-stance dumbbell hip thrustBird dog dumbbell rowWalking lunges\"ImageCrossbody cable Y-raiseCable woodchopSienna Miller\u2019s 45-minute intermediate-advanced strength workout<\/p>\n

A block (do 3 rounds, resting for 60-90 secs between rounds) <\/p>\n

Deficit sumo dumbbell Romanian deadlift<\/a> (standing on two steps or blocks) x 8-12 reps<\/p>\n

B block (do 3 rounds, resting for 60-90 secs between rounds)<\/p>\n

C block (do 3 rounds, resting for 60-90 secs between rounds)<\/p>\n

Hip thrust machine<\/a>: Do 20 reps, take 5 breaths, repeat as many reps as possible to failure, take 5 breaths, repeat as many reps again as possible to failure<\/p>\n

D block (do 2-3 rounds, resting for 60-90 secs between rounds)<\/p>\n

\"woman<\/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

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

\"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