Jennifer Lopez has been working out regularly – and intensely – for decades, and her starring role in Office Romance is the latest proof of her dedication.
However, from what she has shared publicly, the 56-year-old appears to have stuck to the rigorous, consistent routine she’s known for, rather than dramatically changing her approach.
‘You know that you’re gonna be on screen. You gotta be prepared… in the gym and eating right,’ she told Extra. ‘It’s about eating healthy and eating the right things and working out and being consistent. I say these things all the time.’
Of course, maintaining that level of discipline requires some effort.
‘Very rarely will I skip my workout,’ Lopez told Us Weekly in 2019. ‘[But] sometimes, I work too late the night before and I’m like, “Ugh, I can’t do this.” But I tell myself, “Just do it. It’s only an hour.” It’s just talking yourself off the ledge of being a lazy bum.’
Jennifer Lopez’s weekly workout routine
PT Dodd Romero revealed to Us Weekly in 2024 that Lopez trained three days a week, and that a typical resistance-training session included three sets of weighted sumo-style plié squats, hanging ab raises and rope crunches.
‘Jennifer’s in better shape now than she’s ever been,’ Romero said. ‘She’s tough [and] really doesn’t ever complain about anything.’
The ‘Love Don’t Cost a Thing’ singer also uses the Tracy Anderson Method – a mix of dance cardio, mat work and strength exercises using resistance bands and light weights – to help her stay fit, typically wearing 1.5lb (0.7kg) ankle weights.
‘We do a 10-move leg programme focusing on the glutes and the cinching of the waist,’ Anderson told Us. ‘Moving is part of Jennifer’s core values.’
Earlier this year, Lopez revealed that she had been focusing more on strength training in particular.
‘I lift heavy. I do a lot of weights now because… you need to start doing that in your 30s,’ she shared on CBS Mornings. ‘As we get older, we lose muscle. We need to build the muscle to maintain a youthful appearance.’
7 strength and mobility exercises Jennifer Lopez swears by
Jennifer shared a sample workout that incorporated a mix of dumbbell, yoga and mobility exercises.
1. Revolved high lunge
Start in a high lunge, stepping your left foot back so your leg is straight and bending your right knee so it sits directly above your ankle.Rotate your torso towards your right thigh.Place your left hand on the floor on the inside of your right foot. For more of a challenge, place it on the outside.Extend your right arm straight up towards the ceiling, opening your chest as you twist.To release, bring your right hand back down and place both hands on either side of your front foot.Repeat on the opposite side.
Stand with your feet shoulder-width apart, holding a dumbbell in each hand by your sides.Keep your shoulders relaxed and maintain a slight bend in your knees.Raise the dumbbells out to the sides until they reach shoulder height, keeping a soft bend in your elbows.Keep your spine neutral, core engaged and shoulders away from your ears throughout the movement.Slowly lower the weights back to the starting position with control.3. Thruster
Stand with your feet shoulder-width apart, holding a pair of dumbbells at shoulder height.Brace your core and lower into a squat, aiming to descend until your thighs are at least parallel to the floor.Drive through your heels to stand back up, using the momentum from your legs to press the dumbbells overhead.Fully extend your arms at the top of the movement.Lower the weights back to shoulder height with control before moving into the next rep.4. Split squat
Start in a half-kneeling position with a pair of dumbbells on the floor on either side of you. Both knees should form roughly 90-degree angles.Lean your torso slightly forwards and keep your gaze ahead to maintain a neutral neck position.Your feet should be on ‘train tracks’ rather than a tightrope, with the midfoot and toes of your back foot in contact with the floor.Pick up the dumbbells and brace your core, glutes and upper back.Drive through your front foot and squeeze your glutes to rise up into the split squat.Lower back down with control, stopping just above the floor rather than dropping your knee.Pause briefly before driving back up into the next rep. 5. Triceps kickback
Stand with your feet hip-width apart, holding a dumbbell in each hand.Hinge slightly at the hips, brace your core and squeeze your glutes. Keep your gaze on the floor a few feet in front of you to maintain a neutral neck position.Row the dumbbells up until your upper arms are parallel to the floor, keeping your elbows tucked close to your sides.Extend your elbows to straighten your arms and drive the dumbbells behind you, moving only from the elbow joint.At the top of the movement, pause briefly and squeeze your triceps.Bend your elbows to return to the starting position, keeping your upper arms lifted throughout. 
Stand tall holding a dumbbell in each hand with your palms facing forwards.Maintain a slight bend in your knees and brace your core and glutes.Keeping your elbows close to your sides, curl the weights up towards shoulder height in a slow, controlled movement.Pause briefly at the top.Lower the dumbbells back down with control until your arms are fully extended. 7. Shoulder stand to forward fold with leg lower
Lie on your back with your legs extended.Lift your legs and hips towards the ceiling, rolling onto your shoulders. Support your lower back with your hands if needed.Aim to stack your hips over your shoulders and your feet over your hips.Slowly lower your hips and spine back to the mat.Using momentum if necessary, roll up to a seated position and fold forwards, reaching towards your toes.Roll back onto your shoulders and return to the shoulder stand position.With control, lower your spine back to the mat and slowly lower your legs towards the floor.Stop when your legs are hovering just above the mat, or at the point where you can still keep your lower back pressed into the floor. 
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