Hailey Bieber is moving away from Pilates in favor of heavy resistance training and progressive overload, according to a recent interview with Time. Guided by trainer Kirsty Godso, Bieber’s new routine focuses on building functional strength and muscle through slow, highly controlled movements designed to maximize time under tension.
Why is celebrity fitness moving toward heavy resistance training?
The shift from low-impact Pilates to weight-based training marks a change in how high-profile figures approach physical conditioning. Bieber told Time that while she loves Pilates, she believes it has “become a little bit of a fad” and noted the difficulty in finding instructors who prioritize proper form.
This transition suggests a growing emphasis on progressive overload—the practice of gradually increasing the weight, frequency, or number of repetitions in a strength training routine—to achieve measurable muscle gain. Instead of focusing solely on flexibility or core stability, the current trend emphasizes power and structural strength.
How does Kirsty Godso approach postpartum strength?
Kirsty Godso, a New Zealand-born, LA-based trainer, has worked with Bieber since her 2024 pregnancy. Godso’s methodology focuses on functional strength that adapts to specific physiological changes, such as correcting postpartum “rib flare” and rebuilding the lower body.
In an interview with Remix magazine, Godso explained that her training for celebrity clients is designed to maintain a “baseline level of strength and conditioning.” This preparation is necessary because high-profile clients often face sudden professional demands, such as photo shoots scheduled with only 48 hours’ notice.
Godso also noted the psychological aspect of training under public scrutiny. “These are some of the most scrutinized women in the world,” Godso told Remix. “The most important thing for me is making sure they feel good for themselves, not just for everyone else’s expectations.”
What is the 3-move glute workout?
For those looking to implement similar functional strength principles, Godso provides a time-efficient glute routine. This workout relies on elevated positions and resistance to target the gluteal muscles effectively.
Workout Protocol
- Reps: 12 per exercise
- Rest: 90 seconds between exercises
- Sets: 3 rounds
The Exercises
- Banded glute medius hip thrust: Perform 12 reps on each leg.
- Dual elevated hip thrust: Use a heavy dumbbell (Godso utilizes an 18kg dumbbell) for 12 reps.
- Single-leg dual elevated hip thrust: Perform 12 reps on each side.
What future trends are emerging in functional wellness?
The evolution of Bieber’s routine points toward several emerging trends in the fitness industry:
1. The move from “aesthetic” to “functional” postpartum recovery
Traditional postpartum fitness often focuses on gentle core re-engagement. However, the move toward heavy resistance training suggests a trend toward rebuilding full-body structural integrity to support the body after pregnancy.
2. Specialized instruction over “fad” workouts
As Bieber noted regarding the difficulty of finding quality Pilates teachers, there is a growing demand for highly specialized trainers who understand biomechanics. Consumers are increasingly looking for technical expertise—such as managing “rib flare”—rather than following generalized workout trends.
3. Strength-based longevity
By prioritizing progressive overload and functional strength, the focus is shifting from how a body looks in a single moment to how it performs over time. This emphasizes muscle mass as a pillar of long-term health and metabolic stability.
Frequently Asked Questions
What is progressive overload?
Progressive overload is the gradual increase of stress placed upon the body during exercise. This is achieved by increasing weight, reps, or intensity to continue driving muscle adaptation.
What is “time under tension”?
Time under tension refers to the total amount of time a muscle is held under strain during a set. Slowing down movements increases this time, which can lead to greater muscle growth.
What is rib flare in postpartum fitness?
Rib flare refers to the protrusion of the lower ribs, often caused by a loss of core stability or breathing pattern changes following pregnancy. Specialized training helps realign the ribcage and core.
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