Jessica Biel’s sculpted physique in The Better Sister had the internet buzzing—especially during the now-viral white dress scene. But the 43-year-old actress is setting the record straight: that version of her body isn’t something even she can maintain long-term.
In a refreshingly candid TikTok video, Biel peeled back the curtain on what it really takes to look that shredded on screen. Spoiler: it involves a lifestyle so rigid, most people wouldn’t last a week. “That peak shape in that show is not maintainable unless you are living the strictest, most rigid lifestyle with your nutrition and your fitness,” she said. And she’s not living that lifestyle anymore.
Still, Biel is far from sedentary. She’s pivoted her focus toward building muscle, staying mobile, and aging strong. With help from her longtime trainer Ben Bruno and fitness coach Ashley Brown, Biel has embraced a strength-based routine that prioritizes sustainable results over Hollywood aesthetics.
Here’s a look at the exact lower-body workout Biel is currently using to stay strong—and the powerful message she’s sharing with it.
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The Viral White Dress Look: Built, Not Born
@jessbiel Replying to @tori I’ve heard y’all are talking about the white dress 😏 I’m no expert but I want people to be healthy, safe, and strong. Remember to warm up and cool down, and let me know what other workouts you’d like to see! A big thank you to #AshleyBrown and @Ben Bruno ♬ BIRDS OF A FEATHER OFFICIAL INSTRUMENTAL – Dan Swift Del Rey
Audiences couldn’t stop talking about Biel’s defined arms and back in The Better Sister. But for Biel, that transformation came at a cost.
Her preparation for the role required strict dieting and intense workouts—what she calls an “unmaintainable” approach. “I just wanted to share that that peak shape… is not maintainable,” Biel reiterated in multiple videos and interviews. The actress emphasized that what fans saw on screen was temporary and designed for a specific goal, not a sustainable lifestyle.
Her honesty resonated. Comments poured in on TikTok, thanking her for the transparency and realism. “Thank you for speaking about the lifestyle that comes with maintaining!” wrote one follower. Another added, “This kind of transparency is so important.”
What Her Current Workout Looks Like
After filming wrapped, Biel shifted her focus toward a more realistic, strength-building routine. Her workouts now emphasize muscle growth, joint health, and full-body functionality. She follows a lower-body strength plan designed in collaboration with coach Ashley Brown—who Biel calls her “fitness friend.”
Below is a breakdown of her go-to routine.
1. Barbell (or Dumbbell) Hip Thrusts
Reps/Sets: 10 reps × 4 sets
This glute-centric move helps build strength in the posterior chain. Biel often swaps out the barbell for two 10 kg (22 lb) dumbbells when training at home.
- Sit on the floor with shoulders resting on a bench or couch.
- Place weight across hips.
- Push through heels and raise hips until thighs and torso form a straight line.
- Lower under control.
Tip: Focus on squeezing glutes at the top and keeping core engaged.
2. Romanian Deadlifts (RDLs)
Reps/Sets: 10 reps × 4 sets
An essential compound move for hamstrings and glutes.
- Stand with feet hip-width apart, dumbbells in hand.
- Hinge at hips while keeping spine neutral.
- Lower weights to mid-shin or just below knees.
- Drive hips forward to return to standing.
How Biel does it: She performs this with the same 10 kg dumbbells, focusing on control over speed.
3. Hamstring Curls With Stability Ball
Reps/Sets: 10–12 reps × 3 sets
This challenging bodyweight move boosts both hamstring and core strength.
- Lie flat with feet on a stability ball.
- Lift hips and bend knees to roll the ball toward you.
- Extend legs slowly back out.
Key cue: Keep glutes activated throughout for spinal support.
4. Goblet Step-Through Lunge
Reps/Sets: 6–8 reps × 3 sets
A forward-and-back lunge performed with a kettlebell or dumbbell held at chest height.
- Lunge forward with one leg.
- Return to standing.
- Step that same leg back into a reverse lunge.
- Repeat entire sequence on both legs.
Why it works: Builds unilateral strength, core control, and functional mobility.
5. Cable or Band Glute Kickbacks
Reps/Sets: 10–12 reps × 2 sets (each leg)
This isolation move targets the glute medius for balance and pelvic stability.
- Attach a resistance band to a sturdy anchor.
- Loop it around your foot and face the anchor.
- Kick your leg straight back and up.
- Slowly return to start.
Progressive overload: Biel increases resistance in her second set for continued gains.
6. Kettlebell Deadbug
Reps/Sets: 12 reps × 2 sets
An underrated core move that also teaches coordination.
- Lie face-up holding a kettlebell with legs in tabletop.
- Lower opposite arm and leg without letting your lower back arch.
- Return and repeat on the other side.
Bonus: Strengthens deep core stabilizers that support the spine.
Her Fitness Message: Let’s Get Older—and Stronger—Together
Biel’s approach reflects a broader shift in the fitness world—one that prioritizes strength, sustainability, and self-compassion over crash diets and “movie body” expectations.
“I’m no expert,” she wrote in her caption, “but I want people to be healthy, safe, and strong.” Her advice is simple but powerful: “You’ve got to build muscle.” That’s the cornerstone of aging gracefully, she says, and it’s something that extends beyond aesthetics.
Instead of chasing an impossible physique, Biel is leaning into exercises that make her feel strong, mobile, and energized. Her current plan is proof that consistency—not extremism—is what truly transforms your body.
The Takeaway: Redefining Fitness Goals
Jessica Biel’s openness offers a refreshing counter-narrative to celebrity fitness hype. Her current workout is built on principles that benefit anyone—especially women looking to stay strong as they age.
- Focus on muscle, not just leanness.
- Choose workouts that are sustainable.
- Build habits you can stick with—not bodies built for the screen.
If you’re looking for a celebrity-inspired routine that supports long-term health—not fleeting aesthetics—Jessica Biel’s lower-body strength workout is a solid place to start.
Just remember her most important advice: be kind to your body, stay consistent, and never aim for someone else’s highlight reel.
