Jaime Winstone is discovering just how demanding Strictly Come Dancing really is.
Three weeks into the show’s 24th series, the 41-year-old actor is clocking nine-hour rehearsal days with professional partner Carlos Gu, fuelling strategically and leaning hard on the fitness foundation she built long before stepping onto the dancefloor.
But while the schedule is gruelling, Winstone says the experience has been unexpectedly joyful—and a masterclass in listening to her body under pressure.
Here’s how she’s staying strong, both physically and mentally, through one of TV’s most intense competitions.
Jump to:
The Reality of Strictly Rehearsals
Winstone doesn’t sugarcoat it: training for Strictly is relentless.
It’s pretty gruelling. I come in every morning with Carlos and we do a 15-20-minute warm-up, which is about getting used to moving in our bodies. It’s like a more intense yoga session, with lots of breathing work. We’re getting our nervous systems ready.
After that warm-up, they dive straight into rehearsals—repeating sections of choreography over and over until movement becomes muscle memory.
No products found.
Most days run from 9am to 5pm, though that doesn’t account for press, costume fittings, stage rehearsals or appearances on It Takes Two. By Sunday, she admits, exhaustion sets in.
Each routine changes every week, so different parts of your body are working harder each time. We’ll repeat sections of the dance over and over just to get the movement into our bodies and our minds.
So far, Winstone and Gu have performed a tango and a cha-cha to ‘Pretty Woman’. This week, they’re preparing a Viennese Waltz to INXS’ ‘Never Tear Us Apart’—a dance she describes as both beautiful and vulnerable.
I think this week’s probably going to be the toughest because it’s the most controlled dance, but it’s also very free. I start the dance alone, which feels quite vulnerable. At the same time, it’s really powerful because there are so many spinning movements.
Why She’s Paused Her Usual Training Routine
Despite being a regular strength trainer outside the show, Winstone has deliberately scaled back her typical gym routine.
I’ve not been able to work out throughout this because you’re using so many different muscles and you don’t want to pull something by sticking to your old routine. It’s very high energy. You also don’t want to lose too much weight because you’re sweating so much.
It’s a smart move. Overtraining—especially when the body is already under significant physical stress—can increase injury risk, disrupt recovery and even weaken immune function.
Winstone is prioritising movement quality over volume, recognising that dancing for hours each day is her training right now.
However much you want to push forwards, sometimes you shouldn’t because we don’t want to cause any damage. There’s only so much your body can take when you’re working such an extreme schedule.
Fuelling for Performance, Not Restriction
Winstone knows that food is fuel—and she’s eating accordingly.
No products found.
You’ve got to keep your meals and your hydration on point. The moment your brain stops working and your energy isn’t right…it can really set you back. So lots and lots of water, hot drinks and foods that comfort you.
She’s also embracing the fact that her energy demands are sky-high right now.
You can really indulge because you’re working extremely hard, so you do need that extra bit of toast in the morning. I’m having extra honey in my coffee and lots of electrolytes to replace the minerals you lose through sweat.
That approach aligns with what sports nutritionists recommend for high-intensity training: adequate carbohydrates for energy, protein for recovery, and electrolytes to maintain hydration and muscle function.
Winstone isn’t restricting—she’s supporting her body through one of the most physically demanding periods of her life.
The 5-Move Warm-Up She Does Every Morning
Before rehearsals begin, Winstone and Gu run through a short but effective yoga-inspired routine designed to wake up the body and prepare the nervous system.
Here’s what they do:
- Cat-cow: A spinal mobility exercise that warms up the back and core
- Downward dog to child’s pose: A flowing sequence that stretches the hamstrings, calves, shoulders and hips
- Sphinx pose: A gentle backbend that opens the chest and strengthens the lower back
- Toe raises: Repeated up-and-down movements to activate the muscles in the feet
- Ankle mobility drills: Rise-and-fall exercises to build strength and resilience in the ankles
We’ve been doing lots of up-and-down exercises on my toes to warm up the muscles in my feet, plus rise-and-fall movements through my ankles to build strength because they’re really feeling it by week three.
Foot and ankle strength is critical for dancers. These joints absorb huge amounts of force during jumps, turns and footwork, and warming them properly can help prevent strains and stress injuries.
No products found.
Her Training Routine Outside Strictly
When she’s not rehearsing for live TV, Winstone trains two to three times a week with personal trainer Holly Active.
I’ve worked with the amazing Holly for a couple of years. She’s fantastic. As a mum on the go, you’ve got to fit it in when you can. I usually manage two sessions a week, or, if we’re lucky, three 45-minute workouts.
One of the biggest appeals? Holly programmes everything for home workouts over Zoom.
I’m not a gym person. It’s just not fun for me. I love training in the comfort of my own home over Zoom. I can listen to my own music, nobody’s watching me and I can really go for it.
Her sessions focus heavily on strength training, with a mix of free weights, core work and lower-body exercises.
I do a bit of weightlifting, lots of core work and plenty of leg days, which are definitely not my favourite. We do lots of weights and a fair bit of cardio.
For cardio, she opts for swimming over running, especially given occasional knee sensitivity.
I’m a big swimmer—I love swimming. Running isn’t so great. I struggle with my knees sometimes.
She’s also learned to adjust her training based on her menstrual cycle—a practice backed by emerging research into cycle-synced exercise.
Some days, especially when I’m on my period, I lean more into stretching and yoga. Holly’s really taught me the importance of proper warm-ups and cool-downs, which has made a huge difference.
The Mindset That’s Keeping Her Going
Despite finding herself in the dance-off last week, Winstone remains grounded and focused on progress over perfection.
No products found.
‘Practice makes progress’ is a good mantra. All you can do is your best—you’re not going to perfect a dance in five days. What a privilege it is to be exhausted by something you love doing.
That perspective—rooted in gratitude and self-compassion—is what’s helping her navigate the intensity without burning out.
This show brings so much joy. If Carlos and I can give that to an audience, that’s winning to me.
It’s a reminder that fitness isn’t just about physical strength. Mental resilience, adaptability and the ability to listen to your body are just as crucial—especially when the stakes are high and the schedule is unforgiving.
Winstone’s approach is proof that sustainable performance doesn’t come from pushing through at all costs. It comes from knowing when to rest, how to fuel and why showing up with joy matters just as much as showing up prepared.
