Jessica Biel has just delivered a reality check about her viral white dress moment, which has fans talking about what it really takes to achieve that level of fitness.
The 43-year-old actress recently responded to a TikTok fan who asked her to “drop the workout routine” after her ultra-toned physique in Prime Video’s “The Better Sister” caught everyone’s attention. Her character Chloe’s backless white dress scene showcased incredibly defined arms and back muscles that had viewers marveling at her strength.
But instead of just sharing exercise tips, Biel offered something more valuable: complete honesty about the unsustainable lifestyle required to maintain that peak physical condition.
“Everyone is talkingâ¦about the white dress and how do we stay strong as we get older, specifically as women,” Biel began in her TikTok response. “And how do we keep our back strong?”
The Emmy-nominated actress, who shares two sons with her husband, Justin Timberlake, didn’t sugarcoat the demanding reality behind her appearance on the show.
“I wanted to share that that peak shape in that show is not maintainable unless you are living the strictest and most rigid lifestyle with your nutrition and with your fitness, which I cannot do,” she explained. “So I’m currently back on my plan to sort of get a little bit back toward that shape.”
Her refreshing transparency resonated with viewers who appreciated hearing that even celebrities struggle to maintain their peak physical condition while juggling real-life responsibilities.
The Workout That Built Her Viral Look
Despite the challenges of maintaining her show-ready physique, Biel shared the specific lower-body workout routine that helped create her impressive transformation. The exercises were developed by her trainers, Ashley Brown and Ben Bruno, focusing on building muscle and improving flexibility.
The routine includes six key exercises performed with adaptable equipment for those who travel or work out at home:
Barbell Hip Thrusts: 10 reps x 4 sets (using dumbbells as alternative) Romanian Deadlifts: 10 reps x 4 sets (focusing on hip hinge movement) Hamstring Curls: 10-12 reps x 3 sets (performed with gym ball) Step-through Lunges: 6-8 per leg x 3 sets (forward and backward movement) Cable Med Glute Kickbacks: 10-12 per leg x 2 sets (using resistance bands as substitute) Kettlebell Dead Bugs: 12 reps x 2 sets (core stability focus)
“I don’t have a barbell, so I’m just using dumbbells,” Biel demonstrated in her video. “I pop them on my thighs and then I drop it down.”
The actress emphasized the importance of adaptation, demonstrating how she modifies exercises when traveling or lacking specific equipment. She substituted resistance bands for cable machines and dumbbells for barbells, showing that effective workouts can be achieved anywhere.
“I am just on the road, making up best I can do,” she shared.
Why Peak Fitness Isn’t Sustainable Long-Term
By the end of her demonstration, Biel appeared visibly tired and sweaty, reinforcing her message about the physical demands of maintaining such intense fitness levels. Her honest admission about aging and adjustment struck a chord with viewers facing similar challenges.
“I’m tired. My body’s not 20 years old anymore, you know? So I’m adjusting my workout to what I need to do,” she admitted to the camera.
The actress stressed that building muscle remains crucial for long-term health, especially as women age. “You’ve got to build muscle. That’s a key part of my particular routine. And a ton of flexibility,” she explained while demonstrating a full split.
Her trainer, Ben Bruno, supported her message on Instagram, noting that Biel’s dedication isn’t normal for most people. “She’s a total badass in the gym, and she makes all the hard exercises look easy,” he wrote.
The response from fans has been overwhelmingly positive, with many praising her honesty about the realities of maintaining peak fitness while managing family life and career demands.
“Thank you for speaking about the lifestyle that comes with maintaining! This kind of transparency is so important,” one user commented.
Another fan appreciated her realistic approach: “THANK YOU for saying that many if not most actors look amazing for a moment in time during shooting and that it is incredibly hard to enjoy life and look like that all the time.”
Biel concluded her video with an encouraging message for viewers: “Let’s get older and stronger together.”
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