Most people expect to slow down with age, but Liz Hilliard is proving the opposite. At 71, the personal trainer and founder of the Hilliard Studio Method says she’s healthier and stronger than she was at 40. Her approach is straightforward: stay consistent, keep moving, and focus on strength.
Hilliard has built her method around women over 50, helping them fight the effects of muscle loss, osteoporosis, and reduced mobility. Her philosophy blends Pilates with strength training to improve stability, balance, and confidence. Here, we’ll look at the routine she uses herself, plus other tips she recommends for aging well.
Workout routine Liz Hilliard follows at 70
Hilliard’s workouts focus on functional strength, the kind that supports daily movement and independence. She explains that we start losing muscle mass as early as 30, which can lead to weakness, poor posture, and a greater risk of falls if nothing is done. Her solution is regular strength training with bodyweight moves that build stability while protecting joints.
Her routine centers on three core exercises: push-ups with a single-leg crunch, planks, and lunges. These moves target multiple muscle groups at once, engaging the core, upper body, and lower body. The combination builds strength, balance, and coordination, which are vital as we age.
Push-ups strengthen the arms, chest, and shoulders while challenging core stability. Adding the single-leg crunch works the abs and improves balance. Planks are a staple for Hilliard because they activate deep core muscles, support spinal alignment, and build endurance. Lunges round out the routine by strengthening the legs and hips, muscles that play a key role in maintaining mobility and reducing the risk of falls.
Hilliard emphasizes consistency over intensity. She often adapts exercises for clients depending on their fitness level, such as wall push-ups instead of floor push-ups, knee-supported planks, or shorter lunge holds. The goal isn’t perfection but steady progress, keeping muscles strong and joints supported for daily life.
More advice for staying strong later in life
While Hilliard’s core routine is simple and effective, she also encourages adding other habits that support healthy aging.
- Stay flexible: Stretching or practicing Pilates improves mobility and reduces stiffness. This helps prevent injuries and keeps movements fluid.
- Prioritize bone health: Weight-bearing exercises such as walking or light resistance training strengthen bones and lower the risk of osteoporosis.
- Keep cardio in the mix: Brisk walking, cycling, or swimming boosts heart health, lung capacity, and endurance.
- Work on balance: Simple drills like standing on one leg while brushing your teeth can sharpen balance and reduce fall risk.
- Give time to recovery: Adequate rest and good sleep are essential for muscle repair and long-term health.
Together, these strategies create a foundation for healthy aging. Hilliard believes it comes down to consistency and making movement part of daily life. “Strengthening our muscles leads to better balance and support during daily activities and decreases our chances of injury from falls or accidents”, she says.
Trainers like Liz Hilliard show that strength and vitality are possible well into your 70s and beyond. Her routine proves that a few targeted exercises, paired with supportive habits, can help maintain energy, independence, and confidence at any age.