“I want to be strong enough to carry my groceries at 80”—a trainer shares the exact workout routine she does for longevity

Welcome to Workout Diaries, a series where we ask expert trainers to talk us through what a week of exercise looks like for them, helping you figure out how to develop and maintain an effective workout routine.

Fit&Well favorite Cecilia Harris is a certified personal trainer and co-founder of health and fitness app RWL and RWL luxury wellness retreats, which run across Europe.

The 54-year-old specialises in midlife strength and hormone-smart training, putting women through their paces online and in her popular weekly Instagram Live workouts.

Cecilia, who lives in Lagos, Portugal, says she exercises for longevity, prioritizing strength training three times a week with a combination of 8-12,000 daily steps, Pilates and mobility work.

Her workouts last between 30-45 minutes. “I don’t believe you need hours in the gym,” she says. “Focus, progression and consistency matter more than duration.”

She prefers to train first thing in the morning at 6am because it “ensures it gets done before business and family life take over, but I also believe the best time to train is the time you’ll actually stick to,” she tells Fit&Well.

“I’m 55 this year and I’ve been lifting weights since I was 35. I don’t train for aesthetics alone. I train for bone density, muscle mass, metabolic health, confidence and independence.

“I want to be strong enough to carry shopping at 80, travel, host retreats and feel powerful in my body. Maintaining muscle in midlife is hard enough—that’s the real goal.”

Cecilia Harris’s weekly workout routine

Monday 6am
40min lower-body strength training

Tuesday 12.30pm / 8pm
30min Power Pilates / 30min evening walk

Wednesday 6.30am
40min upper-body strength training

Thursday 1pm
45min incline treadmill walk or outdoor hill walk

Friday 6am
35min full-body strength circuit with lighter weights and higher reps

Saturday 9am
60-90min long walk

Sunday 8:30am
30min mobility, core and stretch session

Cecilia Harris’s top three workout tips

1. Make workouts a habit, like brushing your teeth

“Motivation is emotional, discipline is structural,” she says. “Honestly, I don’t rely on motivation to exercise. I treat workouts like brushing my teeth—it’s non-negotiable.

“I also remind myself how I feel after training—calmer, clearer, stronger and more confident. And in menopause especially, movement is medicine.”

Harris aims for five to six structured workouts a week, but says she doesn’t always hit her target. “I’ve learned that discipline beats motivation. Some weeks are busier—especially during retreats—so my weights take a step back.”

2. Everyone over 40 should be lifting weights

“If you’re over 40, strength training is not optional. It protects bone density, metabolism and muscle mass,” she says.

“I don’t lift super heavy anymore. Instead I manipulate tempo, pulses, time under tension and reps. Muscle doesn’t only respond to heavy weight. It responds to smart programming. Consistency over intensity always wins.”

3. Track your progress to see how much stronger you are

Making a note of how heavy you’re lifting and reps shows how your strength is improving, says Harris. “Your body adapts when you give it a reason to.”

She also stresses that there’s no quick fix to getting fitter and stronger. “Fitness after 40 is a lifestyle, not a six-week project. So make it realistic. Aiming for three solid sessions you can sustain beats an unrealistic seven-day plan you quit in two weeks.”

If you’ve been inspired by how Cecilia Harris trains at home, you can try her Lift & Sculpt six-week weights programme (£49.99 one-off payment, no contract)