“I fully expect to be at least as strong and healthy in my 90s as I am now, if not stronger”—a 72-year-old trainer shares the weekly routine she follows for strength and longevity
Trainer Liz Hilliard says that at 72 years old, she’s in it for the long run
Liz Hilliard is a STOTT-certified personal and group Pilates fitness trainer with decades of experience in the industry.
She created the Hilliard Studio Method (HSM) in 2008, based on her experience. It combines Pilates and strength training for balanced, full-body training.
She has also written Be Powerful: Find Your Strength at Any Age and co-hosts the Be Powerful Podcast.
At 72, she says she’s fitter than she was in her 40s and has no intention of slowing down.
“I fully expect to be at least as strong and healthy in my 90s as I am now, if not stronger,” she says. “My aim is longevity and joie de vivre through strength training, a healthy diet and strong, rewarding relationships.”
I asked Hilliard what she most wants to get out of her workouts and she told me her number one priority is to increase muscle mass.
Everyone should have this as a priority, because age-related muscle loss reduces independence, increases risk of falls, and impacts strength and mobility.
Hilliard leads four to five HSM classes a week at her studio, and she walks or goes for a bike ride most days as well, taking Sundays off.
“Movement of any kind throughout my day is crucial to both my physical and mental health,” she says, “and I aim for 7,000 to 10,000 steps per day on average.”
She is an early bird, preferring to work out at 9am or 9.30am, leaving the rest of her day free for activities.
Here’s what a recent week of training for Hilliard looked like.
Liz Hilliard’s weekly workout routine
Monday
1hr morning Method class at HSM focusing on full-body strengthening, and a 30-45min walk in the late afternoon
Tuesday
1hr morning Method class at HSM, focusing on the upper body with heavy weights and the lower body with light weights
Wednesday
1hr morning Method class at HSM, a 35min workout in the studio in a full-body express class, and a 30-45min afternoon bike ride or walk after work
Thursday
1hr morning Method class at HSM focusing on the lower body with heavy resistance
Friday
1hr morning Method Class at HSM focusing on full-body strengthening with heavy resistance
Saturday
1hr morning Pilates reformer session at home for a good stretch, and an afternoon bike ride to lunch with friends
Sunday
Complete rest day with an easy walk or bike ride to lunch or the movies.
Liz Hilliard’s top workout tips
1. Choose a type of movement that makes you happy
“My number one tip for workout motivation is to find something that you enjoy and is challenging, but that you also look forward to doing,” she says.
2. Exercise with friends
“It’s also a great idea to invite a friend to work out with you to not only keep you motivated but also to keep you accountable. Many of my clients at HSM have made friends at the studio and schedule their classes together.
She adds that the community she has built around HSM is active, vital and most importantly, supportive.
“It’s where I get my workout as well as where I see my friends,” she says.
“A sense of community is an important aspect of my overall health.”
Liz Hilliard is the owner and creator of the Hilliard Studio Method, an in-person and online fitness program that helps women avoid the negative side effects of menopause. Hilliard helps women at any age and any stage of life sculpt strong, healthy, beautiful bodies and minds.
