Have you ever felt like you weren’t progressing or getting stronger? Gabby Logan can relate. After working with a PT who was “very strict with me on the correct way to lift weights”, the presenter found herself “doing the same thing over and over again”, despite having “enough confidence in herself to always follow a workout program”. So she hired a new trainer, Rich Burkett.
“Not only does he do a remote program, he gives a lot of great tips on his account. That works for me because I need to be very flexible with my training,” Gabby explained on Instagram. Since they started doing regular strength training together, she said, “I feel better. “I love getting stronger, feeling like I’ve lost a little weight and remembering the sound of weights again.”
Furthermore, she added: “I’m still totally into the @tru.pilates.amersham team, but at 52, I need strength and flexibility, and the two complement each other very well. As many of my Midpoint fitness guests have told me, in midlife you need to level up, not down.”
Don’t just take their word for it. Research has repeatedly shown that resistance training can prevent age-related muscle loss, improve strength and function, and support overall health and independence as we age.
Below, Gabby demonstrates the exact 7-move full-body strengthening circuit she’s doing with Rich. Try it yourself as we explain effective methods.
Gabby Logan’s full body workout
How to train: Do each exercise the prescribed number of times and repeat 2-3 times.
1. Kettlebell goblet squat
Runs: 6-8 times
- Hold the kettlebell at chest height (elbows tucked), tighten your core, and lower your hips back down, keeping your chest upright.
- Rise through your heels and place your knees over your toes, keeping your torso high.
2. Tabletop narrow dumbbell press
Runs: 6-8 times
- Lie on a bench, hold dumbbells above your chest, and lift your legs to a tabletop position (hips and knees at 90 degrees) to engage your core and stabilize your lower back. Place your wrists over your elbows, palms facing in, and hold the dumbbells close together.
- Slowly lower the dumbbells toward your chest with your elbows close to your sides, then press the dumbbells back to the starting position, maintaining control with your core and avoiding arching your lower back.
3. Single Arm Dumbbell Plank Row
Do: Repeat 6-8 times on each side
- Place one hand on the bench and assume a strong plank position with your legs spread apart to stabilize your body, hold a dumbbell in your free hand, extend your arm toward the floor, and tighten your core to keep your hips level.
- Pull the dumbbells up towards your hips with your elbows back close to your body, then lower the dumbbells all the way to the beginning with control, without rotating your torso or dropping your hips.
4. Push-ups
Runs: 6-8 times
- Start in a high plank with your hands under your shoulders, your body in a straight line from head to heels, engaging your core and glutes, and tipping your toes.
- Bend your elbows and lower your chest toward the floor, pressing with your palms to return to the starting position, keeping your entire body stiff.
5. Side plank hip dips
Runs: 6-8 times
- Raise your legs over the box and into a side plank position, supporting your upper body with your forearms directly below your shoulders, keeping your body in a straight line and core engaged.
- Lower your hips toward the floor in a controlled dip, engaging your obliques to lift to the starting position, keeping your body in a straight line and avoiding rotation.
6. Side plank hold
Run: Press and hold for 30 seconds
- Lie on your side with your feet elevated on a box, legs and hips stacked together, and the underside of your forearms under your shoulders, supporting your body in a straight line.
- Lift your hips off the ground and maintain that position, without dropping or rotating your hips, tighten your core, stack your shoulders, and keep your body in a straight line.
7. Barbell deadlift
Runs: 6-8 times
- Stand with your feet hip-width apart, place the middle of your feet under the barbell, and grab the bar just outside your knees at the hinge of your hips, keeping your back flat, chest up, and core engaged.
- Lift the bar by extending your hips and knees together through your heels, keeping the bar close to your body, and hinge at your hips to lower the bar in a controlled manner while keeping your spine neutral.
After years of living with endometriosis and undergoing seven rounds of IVF, Radio 4 presenter Emma Barnett turned to training with PT Frankie Holler to rebuild strength and a more positive relationship with her body. Download the Women’s Health UK app to access Frankie’s complete training plan.
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Bridie Wilkins, Women’s Health UK’s fitness director and qualified Pilates and yoga instructor, has been passionately reporting on exercise, health and nutrition since beginning her 10-year career in journalism. She landed her first role at Look Magazine, where her obsession with fitness began, launching Look Fit, the magazine’s health and fitness column, and then becoming a health and fitness writer at HELLO! Since then, she has written for The Stylist, Glamour, Cosmopolitan, Marie Claire, Elle, The Metro, Runner’s World, and Red. She now oversees all fitness content for womenshealthmag.com.uk and the print magazine, spearheading cross-platform series such as ‘Fit At Any Age’, which showcases women who prove age is no barrier to exercise. She also represents the brand on BBC Radio London, as well as various podcasts and Substack. All of this is aimed at encouraging more women to exercise and showing them how to do it. Outside of work, you can find her testing out the latest Pilates studios, testing her VO2 max for fun (TY, Oura), or posting her workouts on Instagram.
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