Actress Jessica Biel recently captivated audiences with her remarkably toned physique in the Prime Video series The Better Sister, particularly in a viral white dress scene that prompted an outpouring of inquiries from fans about her fitness routine. While acknowledging the impressive results, Biel has candidly revealed that the intense regimen required to achieve that “peak shape” is, in her own words, “not maintainable” for an everyday lifestyle. This insight offers a refreshing dose of reality regarding celebrity fitness, emphasizing the difference between performance-driven conditioning and sustainable well-being.
The Demands of Peak Performance
Jessica Biel, at 43, openly shared in a TikTok video that the level of conditioning seen in The Better Sister necessitated “the strictest and most rigid lifestyle with your nutrition and with your fitness”. She admitted that she “cannot do” this continuously and is currently working to return to a more balanced, albeit still rigorous, fitness plan. This transparency underscores that the extreme dedication required for specific roles is often a temporary, professional endeavor, not a year-round reality. Biel also noted that her body is “not 20 years old anymore,” indicating a need to adjust her workouts based on her current physical needs and capacity.
Core Elements of Her Performance-Driven Routine
Biel credited her “amazing, amazing” Pilates and fitness “guru,” Ashley Brown, for guiding her through the specific exercises that sculpted her physique for the show. Her trainer, Ben Bruno, also affirmed her consistent hard work, stating that her level of fitness, while impressive, is “anything but normal”. The routine heavily focuses on building muscle and flexibility, with a particular emphasis on lower-body and glute strength.
Key exercises in her routine include:
Barbell Hip Thrusts
A foundational exercise for glute strength, performed by sitting with feet flat on the floor in front of a bench, resting shoulder blades on the surface, and lifting the hips to form a straight line from shoulders to knees, often with added weight on the hips.
Romanian Deadlifts (RDLs)
Executed with a barbell or dumbbells, RDLs involve hinging at the hips with a slight bend in the knees, sending the hips back, and lowering the weight towards the ground while keeping the back and legs straight. This targets the hamstrings and glutes.
Step-Through Goblet Lunges
This exercise involves holding a dumbbell or kettlebell at the chest, stepping one leg forward into a lunge, pushing off to return to standing, and then immediately stepping the same leg backward into a reverse lunge. This multi-directional movement challenges balance and leg strength.
Hamstring Curls with an Exercise Ball
Performed lying on the back with feet propped on an exercise ball, this move involves pulling the heels back towards the glutes, bending at the knees, and extending the legs back out while keeping the glutes engaged.
Cable Glute Kickbacks
While not detailed in how-to descriptions in all sources, this involves using a cable machine to kick one leg backward, isolating and strengthening the gluteal muscles.
Biel mentioned that when traveling, she often improvises, substituting barbells for dumbbells or resistance bands for cables, demonstrating adaptability in maintaining her regimen.
Nutrition as a Partner to Fitness
Achieving such a demanding physical state also involved a strict nutritional approach. Biel humorously referred to her pre-red carpet or major shoot dietary resets as “food jail”. This strict-but-temporary phase involved eliminating sugar, dairy, and gluten, focusing instead on clean proteins, cucumbers, tomatoes, broth, and ample hydration. While this “reset” helped eliminate bloating and achieve a leaner look, it highlights the temporary nature of such restrictive eating, aligning with her “not maintainable” overall assessment. Generally, her diet is described as mostly gluten-free, dairy-free, and sugar-minimal, rich in lean protein, fresh vegetables, and water.
Jessica Biel’s Sustainable Fitness Philosophy
Beyond the intensive demands of an acting role, Biel maintains a consistent and varied fitness routine that she finds more sustainable and beneficial for her overall well-being. Her long-term approach emphasizes mobility, strength, and flexibility, particularly as she navigates life in her 40s with two young sons.
Core aspects of her regular routine include:
Yoga and Pilates
Jessica considers Pilates her “anchor,” focusing on core control, flexibility, and joint health. She also practices yoga for 20-30 minutes most days, finding it a vital tool for stress relief, mental grounding, and maintaining muscle strength and flexibility. She has stated that yoga “makes me a better mom”.
Strength Training
While the “peak shape” required specific heavy lifting, her ongoing routine still incorporates strength training, often with lighter weights (4-6kg dumbbells) and bodyweight exercises, especially before major events to avoid muscle soreness and fluid retention. She believes that building muscle is a “key part” of her routine for long-term strength and aging well.
Variety in Movement
To prevent monotony and engage different muscle groups, Biel incorporates a diverse range of activities into her fitness schedule, including boxing, martial arts, snowboarding, and hiking. She also enjoys working out with her family and trainer Ben Bruno, often engaging in circuit training.
Jessica Biel’s candid disclosure about her “not maintainable” workout routine offers a valuable perspective on the realities of celebrity fitness. It distinguishes between the intense, short-term efforts for professional demands and a more sustainable, holistic approach to health and well-being. Her current focus is on building muscle and maintaining flexibility as she ages, providing a realistic and inspiring message about staying strong and healthy in the long run.
