Emma Willis has never been one to sit still, but movement took on new meaning in her mid-40s.
The 50-year-old Strictly presenter started showing up for herself in ways she hadn’t before, prioritising strength training and functional fitness alongside her demanding career and family life.
“I didn’t really show up for myself for a long time…The list was long and I was at the bottom of it. But I’ve changed that a lot,” Willis explained in a recent interview.
Her approach is refreshingly honest: she doesn’t always feel like training, but she shows up anyway because she values being strong more than anything else.
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Why Emma Prioritised Strength Training in Her 40s
Around age 45, Willis noticed changes that prompted her shift toward more intentional movement and recovery.
Probably from when I turned about 45, I could feel myself changing and getting older and being more tired. [I began] changing things like sleep and giving myself time to do something.
That “something” often means hitting the gym even when motivation is low. Her philosophy is simple but powerful: desire to be strong outweighs the temporary discomfort of showing up.
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Willis trains regularly with personal trainer Rob Solly, who designs programmes focused on making “the body as resilient and functional as possible.” This approach emphasises movement quality over intensity, incorporating multiple functional patterns that translate to everyday life.
Training With a Partner: The Willis Approach
While Willis typically trains solo, she occasionally brings husband Matt along for partner workouts.
Couples that train together…ache together? Is that the right phrase?
She shared this playful caption alongside footage of the pair completing a full-body workout programmed by Solly. Partner training adds accountability and a social element that can make challenging workouts more enjoyable.
Even during her Women’s Health cover shoot, Willis couldn’t resist squeezing in a quick rowing machine session—a testament to how deeply exercise has become woven into her daily routine.
Emma Willis’ 4 Go-To Upper-Body Exercises
Willis relies on four key movements to build upper-body strength, performed as three sets each. These exercises target multiple muscle groups while developing functional strength.
1. TRX Row (3 sets x 10 reps)
This suspension trainer exercise builds back strength and improves posture while engaging the core throughout the movement.
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- Grab TRX handles with palms facing each other
- Walk feet forward until body is at 45-degree angle (closer to floor = harder)
- Rest heels on ground shoulder-width apart, lean back with straight arms
- Pull chest toward handles by driving elbows back
- Pause at top, then lower with control
Adjusting body angle makes this exercise scalable for all fitness levels. The more upright your position, the easier the movement becomes.
2. Push-Up With High Five (3 sets x 10 reps)
A partner variation that adds engagement and coordination challenges to the classic push-up.
- Start in plank position with hands slightly outside shoulders
- Maintain straight line from head to heels, engage core and glutes
- Lower chest nearly to floor, keeping elbows at 45-degree angle
- Press back to starting position
- At top, high five partner with same hand
The high five element transforms a familiar movement into something interactive, potentially boosting motivation during tough sets.
3. Dumbbell Floor Press (3 sets x 10-15 reps)
This variation provides shoulder-friendly chest development by limiting range of motion and reducing stress on the shoulder joint.
- Sit on floor with knees bent, dumbbells resting vertically on thighs
- Lie back, using legs to help position weights above chest
- Rest upper arms on floor at roughly 45-degree angle, forearms vertical
- Press dumbbells straight up until arms extended (don’t lock out)
- Lower with control until triceps gently touch floor
The floor provides a built-in stopping point, making this excellent for those with shoulder mobility limitations or previous injuries.
4. Dumbbell Bench Press (3 sets x 10-15 reps)
A fundamental upper-body builder that targets chest, shoulders and triceps simultaneously.
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- Lie face-up on bench, knees bent with feet planted firmly shoulder-width apart
- Hold dumbbells at chest level with elbows bent and slightly out
- Keep wrists straight, shoulder blades pulled back against bench
- Press dumbbells upward until arms extended (avoid locking out)
- Lower slowly until elbows reach 90 degrees and upper arms are level with bench
Maintaining shoulder blade retraction throughout protects the shoulder joint and ensures proper chest activation.
The Functional Fitness Philosophy Behind Willis’ Training
Rob Solly’s programming emphasises functional movement patterns rather than isolated exercises. This approach develops strength that transfers directly to daily activities—carrying shopping, lifting children or grandchildren, maintaining balance and stability.
Functional training typically incorporates:
- Multi-joint movements that engage multiple muscle groups
- Balance and stability challenges
- Exercises that mimic real-world movement patterns
- Progressive overload to continually challenge the body
- Core engagement throughout all movements
This style of training becomes increasingly valuable after 45, when maintaining mobility and independence takes priority alongside aesthetic goals.
Building Resilience Through Consistency
Willis’ transformation wasn’t about dramatic overhauls or extreme programmes. Instead, she focused on consistent effort and showing up regularly—even when enthusiasm was lacking.
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.
This mindset shift separates those who maintain long-term fitness from those who burn out chasing perfection. Motivation fluctuates, but systems and habits persist.
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Research consistently demonstrates that strength training offers particular benefits for women over 40, including improved bone density, better metabolic health, enhanced functional capacity and reduced injury risk.
Key Takeaways From Emma Willis’ Approach
Several principles emerge from Willis’ fitness journey that apply regardless of age or starting point:
- Prioritise yourself: Moving yourself up the priority list isn’t selfish—it’s essential
- Focus on strength: Building resilience matters more than appearance alone
- Show up anyway: Motivation follows action more often than action follows motivation
- Make it functional: Train for life, not just for the gym
- Consider partnership: Training with others adds accountability and enjoyment
- Address recovery: Sleep and rest deserve equal attention to training itself
Willis proves that fitness after 50 isn’t about maintaining youth—it’s about investing in future capability and independence.
Her four upper-body exercises provide an accessible starting point for anyone looking to build strength without complicated equipment or excessive time commitment. Combined with the functional training philosophy she’s adopted, this approach offers sustainable results that extend far beyond the gym.
