{"id":754682,"date":"2026-02-10T09:49:14","date_gmt":"2026-02-10T09:49:14","guid":{"rendered":"https:\/\/www.europesays.com\/uk\/754682\/"},"modified":"2026-02-10T09:49:14","modified_gmt":"2026-02-10T09:49:14","slug":"kate-ferdinands-3-workout-a-week-strength-routine-for-staying-stronger-than-ever-at-34","status":"publish","type":"post","link":"https:\/\/www.europesays.com\/uk\/754682\/","title":{"rendered":"Kate Ferdinand’s 3-workout-a-week strength routine for staying stronger than ever at 34"},"content":{"rendered":"

Few people are as committed to movement as mum-of-five, author, podcast host and Women\u2019s Health cover star, Kate Ferdinand<\/a>. \u2018I\u2019ve been training for 20 years and I\u2019ve always spoken about how important it is to my life,\u2019 she tells Women’s Health. Speaking of fronting the magazine, she adds: \u2018This shoot is something I\u2019ve always wanted to do \u2013 now I am, and that\u2019s amazing.\u2019 <\/p>\n

What her training looks like has changed over those two decades, but right now it means working with Dubai-based PT Amandio Costa (since her and husband Rio relocated to UAE). Here\u2019s exactly what a week of workouts involves: <\/p>\n

\u2018The goal is injury prevention and longevity, so we keep everything functional,\u2019 Costa tells us. \u2018Only free weights and accessories \u2013 squats<\/a>, hinges, lunges, vertical and horizontal pushes and pulls, core work, rotational movements and plyometrics.\u2019 <\/p>\n

Want to train like Kate? Her PT, Amandio Costa, has created a training plan exclusively for members of WH COLLECTIVE. Join WH COLLECTIVE to access the plan, or existing members can head straight into their app.<\/p>\n

Join now<\/a><\/p>\n

\"magazine<\/a><\/p>\n

Beyond structured workouts, walking<\/a> is another non-negotiable in Kate\u2019s weeks. \u2018Rio and I walk a lot. In Dubai, we probably walk three or four times a week in the evenings. We\u2019ll just go for a 45-minute walk and debrief about our days. I just love it,\u2019 she says. <\/p>\n

\"fitness<\/a>\"Headshot<\/p>\n

\u00a0As Women\u2019s Health UK\u2019s fitness director and a qualified Pilates and yoga instructor, Bridie Wilkins has been passionately reporting on exercise, health and nutrition since the start of her decade-long career in journalism. She secured her first role at Look Magazine, where her obsession with fitness began and she launched the magazine\u2019s health and fitness column, Look Fit, before going on to become Health and Fitness writer at HELLO!. Since, she has written for Stylist, Glamour, Cosmopolitan, Marie Claire, Elle, The Metro, Runner\u2019s World and Red.Now, she oversees all fitness content across womenshealthmag.com.uk<\/a> and the print magazine, spearheading leading cross-platform franchises, such as \u2018Fit At Any Age\u2019, where we showcase the women proving that age is no barrier to exercise. She has also represented the brand on BBC Radio London, plus various podcasts and Substacks \u2013 all with the aim to encourage more women to exercise and show them how.Outside of work, find her trying the latest Pilates studio, testing her VO2 max for fun (TY, Oura), or posting workouts on Instagram. \u00a0<\/p>\n","protected":false},"excerpt":{"rendered":"Few people are as committed to movement as mum-of-five, author, podcast host and Women\u2019s Health cover star, Kate…\n","protected":false},"author":2,"featured_media":754683,"comment_status":"","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[4322],"tags":[217419,216001,1380,222240,1331,1630,105,1330,222239,218897,16,15],"class_list":{"0":"post-754682","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-fitness","8":"tag-collection-celebrity-workouts","9":"tag-collection-fitness-app","10":"tag-content-type-news","11":"tag-contentid-b3c6b197-2949-4561-b125-2184d00e9e13","12":"tag-displaytype-standard-article","13":"tag-fitness","14":"tag-health","15":"tag-locale-gb","16":"tag-shorttitle-kate-ferdinands-3-workout-a-week-routine","17":"tag-subsection-strength-training","18":"tag-uk","19":"tag-united-kingdom"},"share_on_mastodon":{"url":"https:\/\/pubeurope.com\/@uk\/116045713964100375","error":""},"_links":{"self":[{"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/posts\/754682","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/comments?post=754682"}],"version-history":[{"count":0,"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/posts\/754682\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/media\/754683"}],"wp:attachment":[{"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/media?parent=754682"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/categories?post=754682"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/tags?post=754682"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}