Three diverse women posing in nude bodysuits, celebrating body positivity and diversity.
Three diverse women posing in nude bodysuits, celebrating body positivity and diversity. Photo: Antonius Ferret/Pexels

Emma Willis, 50, has shifted her fitness focus in her 40s, prioritizing strength and functional movement over appearance. The Strictly presenter and former WH cover star explained that she didn’t always prioritize her wellbeing, but a change around age 45 prompted her to adjust her routine. “I didn’t really show up for myself for a long time…The list was long and I was at the bottom of it,” she told WH. Now, Willis trains with personal trainer Rob Solly, incorporating exercises designed to build resilience and function.

Changing Priorities with Age

Willis noted that turning 45 brought increased fatigue and a need to reassess her health habits. “Probably from when I turned about 45, I could feel myself changing and getting older and being more tired,” she said. This led to adjustments in sleep and exercise, even when motivation was low. “Even if that’s something I don’t want to do; I don’t want to go to the gym, but I do want to be strong,” she added. Her approach now emphasizes consistency and purpose over intensity.

Solly confirmed that her training includes multiple functional movement patterns to enhance overall body resilience. Willis often works out alone but occasionally joins her husband, Matt, for sessions. She joked on Instagram after completing a full-body workout programmed by Solly, noting that couples who train together “ache together.”

Upper-Body Strength Routine

Willis’s regimen features four key upper-body exercises, each targeting different muscle groups with precision. Below are the exercises and their execution:

  • TRX Row: Performed with palms facing each other, feet shoulder-width apart. Lean back at a 45-degree angle, pull the chest toward the handles, pause, then return to start. 3 sets of 10 reps.
  • Push-up with High Five: In a plank position, lower the chest nearly to the floor while keeping elbows at 45 degrees. At the top, high-five a partner. 3 sets of 10 reps.
  • Dumbbell Floor Press: Lie on the floor with dumbbells resting on thighs, press upward without locking elbows, then lower until triceps touch the floor. 3 sets of 10-15 reps.
  • Dumbbell Bench Press: Lie on a bench, press dumbbells upward, then lower until elbows are at 90 degrees. 3 sets of 10-15 reps.