Connect with us

Fitness

How Trinny Woodall built her strong arms at 60 – by her trainer

Published

3 weeks ago

on

How Trinny Woodall built her strong arms at 60 – by her trainer

At 60, Trinny Woodall says she’s never felt stronger – but that’s not always been the case. ‘My relationship with my body has been different over each decade, depending on how much I loved myself. When I didn’t love myself, I negated my body,’ Woodall shared with Glossy.

‘I’ve learned how important it is to love yourself. Whatever my body’s going through, whether it’s the [postmenopausal] underarm sluggishness or [knock] knees, it’s part of who I am. I really nurture my body. I try and think, “What does it need this month?” … Your relationship with your body [should be] strong. [You need to] look after it and give it strength — both mentally and physically — so it will look after you.’

I’ve learned how important it is to love yourself

If you’re one of Woodall’s 1.4 million Instagram followers, you’ll know that the way she feels inside is mirrored on the outside, too. If not, have a gander at the photo below of Woodall at a recent red carpet event.

Dave Benett//Getty Images

Unsurprisingly, it was those strong arms that got people talking. Woodall has openly discussed going through menopause at 45 and recently became the latest celebrity to endorse testosterone for managing symptoms, telling The Times that she ‘has a shot in the arse’ three times a year. Research shows that the hormonal changes associated with menopause accelerate muscle mass decline (known as sarcopenia), while other studies indicate that women typically have more muscle in their lower limbs than in their upper body.

How, then, has Woodall managed to build and maintain such strong arms? I phoned her personal trainer of five years, Nathalie Hayward, to find out.

6 things Trinny Woodall does to stay fit at 60

1.She trains consistently, five days per week

‘Since Trinny and I started training together when she was 55, she has consistently trained every Monday, Tuesday, Wednesday, Friday and Sunday,’ says Hayward. ‘Here’s an example week in training for her’:

‘As for her arms, we incorporate upper-body-specific sections within Trinny’s full-body strength workouts, while yoga is also an effective way to build upper-body strength.’

Read on for two full upper-body workouts taken from Trinny’s workout plan, as programmed by Hayward

2. She progressively overloads the weight she lifts

‘As Trinny’s muscles get used to the stress from certain weights, we increase the amount she lifts through progressive overload. It’s important to note that this has been done in small increments over five years, so that she can perform the exercises with the correct technique without injury. She has improved significantly in the below exercises.’

‘When Trinny and I first started training, she didn’t necessarily want to lift heavy weights – she wanted to increase her fitness level and feel healthier, but she knows now that strength is essential for longevity.

‘She is highly aware of the physiological and psychological benefits of strength training to prevent osteoporosis (the loss of bone mass) and sarcopenia (the loss of muscle mass) – both of which accelerate with age. Now, she wants to be able to lift suitcases above her head when she travels, and open jars when she is 90. Maintaining her independence with her strength and her mind is her ultimate goal – feeling strong is paramount, much more so than physical appearance.’

3. She incorporates a minimum of two weekly rest days

‘This is essential for Trinny to allow her muscles to recover, which then enables them to grow back stronger. We schedule these in between workout days, so that she can go into workouts feeling her most recovered and strong. She also does yoga twice per week, which helps with muscular and cognitive recovery.

‘She also regularly has magnesium salt baths which are often used to aid muscle recovery, and she has reflexology every Sunday, plus the occasional massage. A planned approach to recovery and rest like this enables her to put her all into workouts.’

4. She prioritises protein and complex carbohydrates

‘I encourage Trinny to eat around 120g of protein per day [this number is based on recent studies]. This satiates her and prevents her from snacking on sugary foods, while also aiding in muscle recovery and growth. Over the age of 30, we lose 1% of muscle mass per year if we’re not using it. Protein synthesis also becomes more difficult with age, so protein requirements become higher. Trinny is very clued up on nutrition and has educated herself independently, too.

‘She starts her day with three or four eggs, broccoli, and dark rye toast. Lunch is usually chicken and veg or soup. I have got her snacking on kefir protein yogurt by Biotiful, or having protein shakes to increase her overall calories and protein intake (for the gains!). Dinner is usually fish or another source of protein, plus more vegetables.’

5. She practices mobility

‘We start and end every strength session with mobility, including exercises that mobilise her spine, shoulders and hips. Doing this means that she can reach her full range of motion to perform exercises effectively, meaning her muscles will have a better chance of growing and building strength. Without shoulder mobility, for example, she may not be able to perform heavy overhead presses.’

6. When strength training, she uses supersets and trisets

‘Trinny is very busy, but doing supersets and trisets increases the efficiency of her workouts as we get more done in less time (since they incorporate less rest time). Supersets and trisets also increase the overall time that muscles are under tension, which has been proven to maximise muscle engagement and lead to greater hypertrophy (muscle growth).

‘Using supersets and trisets also keeps workouts more dynamic and engaging; Trinny can get bored easily using straight sets (resting between every set).’

Two upper-body workouts from Trinny Woodall’s workout plan

Courtesy of Hayward, these two workouts are examples taken from Trinny’s workout routine. Try these on your next upper-body day.

Workout one: 40-minute upper-body workout

Warm-up: 5-minute upper-body mobility and activation

Chest and back tri-set: Repeat 3 x sets, performing exercises immediately after one another without rest in between, then take 60 seconds rest between each triset

  • A1) 10-12 x dumbbell bench press (or floor press, if you don’t have access to a bench)
  • A2) 10-12 x bent over dumbbell row
  • A3) 30-40-second x side plank (repeat on other side)
  • Rest 60 seconds

Shoulders and triceps tri-set: Repeat 3 x sets, performing exercises immediately after one another without rest in between, then take 60 seconds rest between each triset

  • B1) 10-12 x arnold press
  • B2) 10-12 x reverse fly
  • B3) 10 – 12 x lying tricep extension (aka skull crusher)
  • Rest 60-90 seconds

Tabata finisher: Perform each exercise for 20 seconds, then take 10 seconds rest before moving on to the next move. Alternate between the two exercises for 4 minutes (this will make a total of 8 intervals).

Cool-down: Child’s pose, cross-body shoulder stretch, overhead tricep stretch, neck rolls, and open book stretch.

Workout two: 40-minute upper-body workout

Warm-up: 5-minute upper-body mobility and activation

Superset 1: Repeat 3 x supersets, performing exercises immediately after one another without rest in between, then take 60 seconds rest between each superset

  • A1) 14-16 x renegade row
  • A2) 12-15 x tricep dips
  • Rest 60 seconds

Superset 2: Repeat 3 x supersets, performing exercises immediately after one another without rest in between, then take 60 seconds rest between each superset

  • B1) 10 x push press
  • B2) 30-45 x second plank up downs
  • Rest 60 seconds

Tri-set: Repeat 3 x trisets, performing exercises immediately after one another without rest in between, then take 60 seconds rest between each triset

  • C1) 10-12 x narrow grip bench press
  • C2) 30-second x superman hold
  • C3) 45-second x plank with hip pike and opposite ankle tap
  • Rest 60 seconds

Superset 3: Repeat 2 x supersets, performing exercises immediately after one another without rest in between, then take 60 seconds rest between each superset

  • D1) 12-14 x alternating bicep curls
  • D2) 12 x lateral raises
  • Rest 60 seconds

More fitness stories:

Cut through the noise and get practical, expert advice, home workouts, easy nutrition and more direct to your inbox. Sign up to the WOMEN’S HEALTH NEWSLETTER

Lettermark

Bridie is Fitness Director at Women’s Health UK. She spends her days sweating over new workouts, fitness launches and the best home gym kit so you have all that you need to get fit done. Her work has been published in Stylist, Glamour, Cosmopolitan and more. She’s also a part-time yoga teacher with a habit of nodding off mid savasana (not when she’s teaching, promise).

Related Topics:
Continue Reading