A 71-year-old trainer says these five moves are all you need for full-body strength after 50

Compound moves work multiple muscle groups at the same time, making them an efficient way to build full-body strength.

Liz Hilliard is a 71-year-old fitness instructor and founder of the Hilliard Studio Method. She believes she’s stronger now than she was at 40.

Given her extensive experience in training the over-50s, I asked Liz to share her top compound moves for building full-body strength.

She suggested the five exercises below. All you need to do them is a long resistance band and a little space.

The workout

There are five moves in this routine:

• Squat and biceps curl
• Lunge and deltoid raise
• Triceps squat
• Reach to plank
• Glute bridge

Scroll down to see recommended sets and repetitions.

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1. Squat and biceps curl

Sets: 2-3 Reps: 10-15

• Stand with your feet hip-width apart, positioned on the middle of a resistance band, holding the ends of the band in your hands at your sides.
• Push your hips back and bend your knees to squat, while also bending your elbows and pulling the band up to your shoulders to perform a biceps curl.
• Stand back up and return your arms to your sides.

2. Lunge and deltoid raise

Sets: 2-3 Reps: 5-10 per leg

• Stand and place the resistance band under your left foot, holding the ends in your hands.
• Step back with your right foot and lower your right knee as you raise your arms out to the side, with palms facing the floor. Aim to bring your hands in line with your shoulders so they form a T shape.
• Push through your front foot to stand back up while lowering your arms.
• Repeat 5-10 times, then switch sides.

3. Triceps squat

Sets: 2-3 Reps: 8-10

• Stand with your feet hip-width apart, positioned on the middle of a resistance band, holding the ends of the band in your hands at your sides.
• Push your hips back and bend your knees to squat, lowering your chest toward the floor and pinning your elbows to your sides.
• In the squat position, straighten your arms behind you, keeping your palms facing in toward your body.
• Bend your elbows again and stand, then repeat.

4. Reach to plank

Sets: 2 Reps: 10

• Stand and reach your hands overhead.
• Push your hips back and bend your knees to squat.
• Place your hands on the floor in line with your shoulders.
• Step one leg back at a time into a plank position, so your body is in a straight line from your shoulders to your heels.
• Step your feet back into the low squat position, then stand and reach overhead again.

5. Glute bridge

Sets: 3 Reps: 10

• Lie down with your knees bent and feet flat on the floor.
• Tuck your tailbone and engage your core.
• Press your feet into the floor and slowly raise your hips, keeping the middle of your back on the mat.
• Lower back down onto the mat, one vertebrae at a time.