The Most Fit Female Celebrities in Their 30s

Staying strong and energized in a busy career takes smart training, good recovery, and habits that hold up on the road. These stars in their 30s keep their routines steady with a mix of strength work, mobility, and cardio that supports performance and long schedules. You will notice a lot of cross training, because different roles and projects ask for different kinds of movement.

The common thread is simple planning that fits real life. Think compound lifts that work many muscles at once, low impact conditioning that spares joints, and skills like choreography or fight practice that double as cardio. Many also rely on sleep routines, stretching, and balanced meals to stay ready without burning out.

Margot Robbie

For roles that demand athletic movement, she uses compound strength lifts along with full range mobility. Skating practice for ‘I, Tonya’ added edge control and repeated jump entries, which works balance and hip stability. Fight rehearsals for ‘Birds of Prey’ called for short burst conditioning and partner drills that sharpen timing.

Dance rehearsals for ‘Barbie’ stacked footwork patterns with tempo changes that keep the heart rate moving without long pounding runs. Between projects she rotates Pilates, bodyweight circuits, and rowing to keep joints fresh while still building posterior chain strength.

Jennifer Lawrence

Action projects like ‘The Hunger Games’ introduced skill work that mixes sprint efforts with climbing and agility. Archery practice builds shoulder stability and mid back endurance, which pairs well with pulls and presses in the weight room.

For long days on set she leans on simple circuits that combine goblet squats, carries, and core bracing. Short intervals on a bike or rower provide steady conditioning that fits into tight call times and helps recovery between heavy training days.

Brie Larson

Preparing for ‘Captain Marvel’ meant progressive strength cycles that focus on pulls, presses, and hip hinge patterns. Grip work, rope climbs, and loaded carries support stunt demands and keep training practical.

She builds durability with controlled tempo reps and mobility sessions for shoulders and hips. Plyometric drills appear in small doses to protect joints while still training power, and she finishes sessions with core bracing that supports overhead work.

Ana de Armas

Fight choreography for ‘No Time to Die’ and ‘The Gray Man’ relies on pad work, partner timing, and footwork ladders that double as cardio. Weapon handling drills reinforce posture and wrist strength while keeping movements crisp under fatigue.

Strength sessions stay simple with pulls, push variations, and hinge patterns that help absorb landings. She uses short circuits for conditioning and finishes with neck and shoulder maintenance so long rehearsal blocks stay comfortable.

Alicia Vikander

Training for ‘Tomb Raider’ combined climbing progressions with posterior chain strength to handle carries and jumps. Crawling drills and single leg work improved balance for uneven surfaces and quick direction changes.

Nutrition supports steady training with lean protein, complex carbohydrates, and hydration planning for outdoor scenes. Recovery includes soft tissue work and mobility flows that keep hips and ankles moving well after long hours.

Daisy Ridley

Staff work for ‘Star Wars’ emphasizes rotational power and precise stance changes. This pairs with anti rotation core drills and carries that help keep the spine stable during quick turns.

Conditioning focuses on intervals that build capacity without long pounding on the joints. Strength training covers squats, deadlifts, and presses with moderate loads and clean technique so energy stays high for choreography days.

Alexandra Daddario

Yoga anchors her routine with breath control, hip opening, and shoulder mobility that supports upper body work. For ‘Baywatch’ she used swimming sessions that develop steady cardio while reducing impact on knees and ankles.

Resistance training adds rows, lunges, and glute bridges to balance flexibility with strength. She uses simple finishers like sled pushes or farmer carries to build work capacity without complex setups.

Lily James

Sword and stage combat practice for ‘Pride and Prejudice and Zombies’ required footwork drills and wrist conditioning. She pairs that skill work with foundational strength training so movement stays stable when speed increases.

Pilates sessions reinforce core control and spinal alignment, which helps during long rehearsal days. Moderate interval cardio on a bike or incline walk supports endurance while keeping recovery times manageable.

Emma Watson

Dance and riding practice during ‘Beauty and the Beast’ meant time in the saddle and floor sessions that train rhythm and posture. To support those skills she uses strength moves like goblet squats, split squats, and rows.

Yoga and Pilates keep her routine balanced with flexibility and breath work. Low impact cardio like cycling or elliptical sessions fits busy days and keeps energy steady without heavy joint stress.

Emma Stone

Dance training for ‘La La Land’ focused on musicality and footwork patterns that build coordination and aerobic base. She backs that up with strength blocks that target glutes, hamstrings, and upper back to support posture on stage.

Mobility work for ankles, hips, and thoracic spine keeps movement smooth during repeats and long takes. Short interval sessions on a rower or track provide efficient conditioning when call sheets are tight.

Gigi Hadid

Boxing sessions form the center of her cardio with pad work, bag rounds, and jump rope. That mix trains timing and endurance while building shoulder stamina and foot speed.

She adds simple strength moves like deadlifts, step ups, and pushups to support full body balance. Mobility flows and breath work help her recover from travel and maintain consistent training during fashion weeks.

Kendall Jenner

Her workouts combine core bracing with bodyweight moves and dumbbell patterns. Planks, carries, and unilateral lower body work improve stability and hip control.

For conditioning she favors short interval runs or incline walks that fit into a tight timetable. Stretching and light band work keep shoulders and hips open after long hours on set or at events.

Karlie Kloss

Distance runs and steady tempo efforts build her aerobic base while strength sessions target posterior chain support. She uses lifts like Romanian deadlifts, rows, and step downs to keep stride mechanics efficient.

Pilates and mobility classes maintain spine and hip health during travel. When schedules compress she leans on circuit sessions that pair a leg movement, an upper pull, and a core drill for efficient total body work.

Kate Upton

Her program emphasizes progressive strength with clean technique. Moves like hip thrusts, landmine presses, and sled pushes build power without excessive joint stress.

Conditioning comes from loaded carries and intervals that track work and rest with simple timers. She pairs training with consistent sleep and hydration habits so recovery stays predictable across busy weeks.

Ashley Graham

Strength and conditioning sessions combine kettlebell swings, squats, and push variations for balanced development. Boxing drills add coordination and cardio in short bursts that are easy to scale up or down.

She supports training with mobility for ankles and hips and a focus on core stability. Simple meal planning with lean protein and fiber helps keep energy steady for travel and events.

Vanessa Hudgens

Pilates anchors her routine with focused core control and full range movement. She adds strength circuits that include lunges, pulls, and presses to build stability and endurance.

For cardio she rotates hiking, cycling, and short interval runs to keep impact varied. Stretching and breath work finish sessions to ease recovery between rehearsals and shoots.

Julianne Hough

Years of professional dance built aerobic capacity and joint control. Her training blends dance based conditioning with resistance work that strengthens hips, hamstrings, and upper back.

Flexibility sessions keep range of motion high without sacrificing joint stability. When time is short she uses interval blocks that alternate dance steps with bodyweight strength for an efficient burn.

Nina Dobrev

Pilates and core focused routines support posture and spine health for long set days. She mixes in strength sessions with deadlifts, rows, and split squats to build balanced power.

Outdoor sports like surfing and snowboarding add variety and work stabilizers that do not always get attention in the gym. Interval conditioning on a bike or rower rounds out the program with low impact cardio.

Emily Ratajkowski

She favors steady runs, long walks, and low impact classes that build cardio without heavy joint strain. Yoga adds flexibility and mindful breathing that helps manage stress and recovery.

Simple strength work with dumbbells and bands develops balanced muscle without long gym visits. She pairs movement with daily mobility check ins so tight areas get attention before they limit training.

Dua Lipa

Tour rehearsals function as high output cardio with long blocks of choreography that train endurance and coordination. She supports this with strength training that focuses on glutes, core, and scapular control to keep posture strong on stage.

Between shows she uses yoga and short interval circuits to maintain capacity without overtraining. Sleep routines, hydration, and nutrient dense meals help her recover quickly during travel heavy periods.

Share the fit stars you would add to the list and tell us why in the comments.