Jennifer Lopez continues to defy age-related fitness expectations at 56, and her latest role in Office Romance showcases the results of decades of dedicated strength training.
But what exactly does her workout routine look like?
Lopez recently opened up about the seven key exercises that form the foundation of her training—and they’re surprisingly accessible for anyone looking to build strength and stay mobile.
Here’s everything you need to know about the moves that keep J.Lo in incredible shape.
Jump to:
The Mindset Behind Jennifer Lopez’s Fitness Success
For Lopez, consistency trumps everything else when maintaining her physique for the camera.
You know that you’re gonna be on screen. You gotta be prepared… in the gym and eating right. It’s about eating healthy and eating the right things and working out and being consistent. I say these things all the time.
That doesn’t mean motivation comes naturally every single day, though.
Very rarely will I skip my workout. [But] sometimes, I work too late the night before and I’m like, ‘Ugh, I can’t do this.’ But I tell myself, ‘Just do it. It’s only an hour.’ It’s just talking yourself off the ledge of being a lazy bum.
Her trainer, Dodd Romero, confirmed that Lopez trains three days per week with focused resistance sessions.
Jennifer’s in better shape now than she’s ever been. She’s tough [and] really doesn’t ever complain about anything.
Why Lopez Prioritizes Heavy Strength Training Now
Earlier this year, Lopez revealed a significant shift in her training philosophy: lifting heavy weights has become non-negotiable.
I lift heavy. I do a lot of weights now because… you need to start doing that in your 30s. As we get older, we lose muscle. We need to build the muscle to maintain a youthful appearance.
This approach aligns with what exercise science tells us about aging and muscle preservation. After age 30, adults naturally lose 3-8% of muscle mass per decade—a process called sarcopenia.
Resistance training is one of the most effective ways to combat this decline, helping maintain strength, metabolism, and bone density well into later life.
The Tracy Anderson Method: Dance Meets Resistance
Beyond traditional weightlifting, Lopez also incorporates the Tracy Anderson Method into her routine—a unique blend of dance cardio, mat work, and resistance band exercises.
Anderson, who has worked with Lopez for years, shared insights into their typical sessions.
We do a 10-move leg program focusing on the glutes and the cinching of the waist. Moving is part of Jennifer’s core values.
During these workouts, Lopez often wears 1.5lb ankle weights to add extra resistance during dynamic movements—a simple but effective way to increase intensity without heavy equipment.
The 7 Exercises Jennifer Lopez Swears By
Lopez shared a sample workout that combines strength, mobility, and functional movement patterns. Here’s the breakdown of each exercise and how to perform them correctly.
1. Revolved High Lunge
This yoga-inspired move challenges balance, hip flexibility, and spinal rotation all at once.
- Start in a high lunge with your left leg extended back and right knee bent at 90 degrees over your ankle.
- Rotate your torso toward your right thigh.
- Place your left hand inside or outside your right foot (outside is more challenging).
- Extend your right arm straight up, opening your chest as you twist.
- Hold briefly, then release and switch sides.
Why it works: This exercise improves thoracic mobility while building stability in the hips and core—essential for preventing injury and maintaining functional movement as you age.
2. Lateral Raise
A classic shoulder-strengthening move that targets the lateral deltoids.
- Stand with feet shoulder-width apart, holding dumbbells at your sides.
- Keeping a slight bend in your elbows, raise the weights out to shoulder height.
- Maintain a neutral spine and engaged core throughout.
- Lower with control back to the starting position.
Why it works: Building shoulder strength helps create the appearance of a more defined upper body while supporting overhead movements in daily life.
3. Thruster
This compound movement is a full-body powerhouse, combining a squat with an overhead press.
- Hold dumbbells at shoulder height, feet shoulder-width apart.
- Lower into a squat until thighs are parallel to the floor.
- Drive through your heels to stand, using momentum to press the weights overhead.
- Lower back to shoulder height with control.
Why it works: Thrusters burn serious calories while building lower body power and shoulder strength—perfect for efficiency-focused workouts.
4. Split Squat
One of the best exercises for unilateral leg strength and addressing muscle imbalances.
- Start in a half-kneeling position with dumbbells on either side.
- Pick up the weights, brace your core, and drive through your front foot to stand.
- Lower back down with control, stopping just above the floor.
- Keep your feet on “train tracks” rather than a tightrope for better stability.
Why it works: Split squats force each leg to work independently, revealing and correcting strength disparities while building serious glute and quad strength.
5. Triceps Kickback
An isolation exercise that sculpts the back of the arms.
- Stand with feet hip-width apart, holding dumbbells.
- Hinge slightly at the hips, keeping your gaze down to maintain neck alignment.
- Row the dumbbells up until your upper arms align with your back.
- Extend your elbows to straighten your arms behind you.
- Squeeze your triceps at the top, then bend elbows to return.
Why it works: Triceps make up two-thirds of your arm mass, so strengthening them creates better arm definition than bicep work alone.
6. Biceps Curl
The quintessential arm-building exercise that targets the front of the upper arm.
- Stand tall with dumbbells in hand, palms facing forward.
- Keep elbows close to your sides as you curl weights to shoulder height.
- Pause briefly at the top.
- Lower with control until arms are fully extended.
Why it works: Beyond aesthetics, strong biceps support pulling movements essential for daily tasks like carrying groceries or lifting children.
7. Shoulder Stand to Forward Fold With Leg Lower
This advanced yoga-inspired movement combines inversion, core control, and hamstring flexibility.
- Lie on your back and lift your legs and hips toward the ceiling, rolling onto your shoulders.
- Support your lower back with your hands if needed.
- Slowly lower your spine back to the mat.
- Use momentum to roll up to seated, then fold forward toward your toes.
- Roll back to shoulder stand, then lower your legs toward the floor with control.
- Stop hovering just above the mat while keeping your lower back pressed down.
Why it works: This complex movement challenges coordination, core strength, and flexibility while improving circulation through the inversion component.
What a Typical Lopez Workout Session Looks Like
According to trainer Dodd Romero, a standard resistance session for Lopez includes three sets of exercises like:
- Weighted sumo-style plié squats
- Hanging ab raises
- Rope crunches
These compound movements emphasize functional strength while building muscle across multiple joints—maximizing efficiency and results.
The Takeaway: Consistency Over Perfection
What stands out most about Lopez’s approach isn’t any secret exercise or magic supplement—it’s her unwavering commitment to showing up, week after week, year after year.
She combines heavy strength training with mobility work and dynamic movement, creating a well-rounded program that supports both performance and longevity.
The seven exercises she prioritizes are accessible to most fitness levels with proper form and appropriate weight selection. Whether you’re 26 or 56, incorporating these movements into your routine can help build strength, improve mobility, and support long-term health.
As Lopez herself proves, it’s never too late—or too early—to start lifting heavy and moving with purpose.
