At 44, Michelle Dockery isn't just holding steady; she's leveling up. While fans know her for the poise and precision of Lady Mary Crawley, off-screen the actress has been putting real work into building strength and staying active through a routine that's evolved over the years.

Dockery has credited dance fitness as one of her go-to workouts, telling The Times she takes classes in Shoreditch that combine cardio, core work, and choreography. 

While talking to The Times, she opened up about how the class has helped her stay fit. 

"I do dance fitness classes in Shoreditch." She told The Times during the interview. " It's 15 minutes of cardio, sit-ups and muscle work, then you learn a routine. It's very varied, and I love it." 

More recently, Dockery has added resistance training to her routine. Her coach, Jules Feldman Batchelor, shared a clip on Instagram of Dockery performing a TRX single-leg hip hinge, a move that combines strength, balance, and stability. 

The TRX single-leg hip hinge is effective because it works several muscle groups at once. Balancing on one leg while hinging forward and back engages the glutes, hamstrings, back, shoulders, arms, and core simultaneously. The instability of the straps also forces the core to work harder to stay aligned. 

Whether it's a dance class in Shoreditch or a TRX session with her coach, Dockery's approach proves that staying fit doesn't require anything overly complicated, just consistency and a willingness to keep moving. 

Why strength training becomes non-negotiable after 40s

The 40s bring changes that are hard to ignore. As perimenopause and menopause set in for most people, shifting hormones can affect bone density, metabolism, and mood, on top of a natural decline in muscle mass that begins around this age. 

Personal trainer Stephanie Woods, who coaches women over 40, explains that this muscle loss speeds up with inactivity, raising the risk of falls, fractures, and a slower metabolism. Resistance training helps counter that, preserving everyday movement and even supporting better mood and mental clarity. 

Starting later doesn't put anyone at a disadvantage. Woods considers the 40s an ideal decade to begin strength training, since small, steady efforts now can pay off for long-term health and independence.

While talking to Lou Mudge of Fit and Well, Woods suggested the exercises listed below. 

• Bodyweight squat, 3 sets of 10 to 15 reps: builds lower body strength and balance, mirroring everyday movements like standing up from a seat.
• Push-up, 3 sets of 10 to 15 reps: strengthens the chest, shoulders, triceps, and core, with an incline option for beginners.
• Bird dog, 3 sets of 10 to 15 reps per side: a gentle, joint-friendly move that improves balance and posture.

Building strength in your 40s isn't just about right now. It's an investment in staying mobile and independent for years to come. 

Written by

Chionia Libania Colaco