| Wellness
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💡 TLDR
Hey girl! Let me spill the tea on something that’s been a total game-changer for me at 71. Yep, you heard it right – I’ve never felt stronger and more badass than I do now, all thanks to strength trai…
Hey girl! Let me spill the tea on something that’s been a total game-changer for me at 71. Yep, you heard it right – I’ve never felt stronger and more badass than I do now, all thanks to strength training. Here’s my story and how you can get in on the action too!
I used to be like any other gal who thought fitness was a chore. I loved playing sports growing up, but the gym? Boring AF. Group workout classes? Snoozefest. But everything changed when I stumbled upon Pilates at 48. I thought I was in shape, but I barely made it through my first class! It was all about mind-muscle connection and targeting functional strength – it was empowering, and I was hooked.
Fast forward a few years, and I became a certified Pilates instructor, even opening up my own studio. But I knew that weight training was crucial for building muscle and maintaining bone density as I got older, especially during menopause. So, I hired a personal trainer and committed to two days of strength training per week. We focused on full-body workouts using dumbbells, barbells, and weight machines – it was out of my comfort zone, but lifting heavy weights made me feel powerful!
After just four weeks, I noticed major changes in my body composition. My waist shrunk, my biceps grew, and my legs were more toned than ever. At 54, I was ready to take on the world! So, I created the Hilliard Studio Method – a full-body workout program that blends strength training and Pilates. Each day we target major muscle groups and connective tissues around the joints, using compound exercises like curtsey lunges with a bicep curl, lateral raises with a sumo squat, and tricep extensions with a calf raise. Plus, we do core exercises and finish with a 10-minute stretch.
💫 I don’t do traditional cardio (I love hiking and taking regular long walks instead), but compound movements keep me strong and energetic.
On days I’m not in class, I do at-home workouts on my reformer or a quick dumbbell circuit to get my blood pumping. I don’t do traditional cardio (I love hiking and taking regular long walks instead), but compound movements keep me strong and energetic!
Now, at 71, I feel stronger than ever. I can lift weights like a boss in intense workout classes, haul heavy suitcases on airplanes, play sports with my grandkids, and hike the Alps with my partner. Strength training has given me a whole new level of independence and confidence.
But it’s not just about physical strength – I focus on protein to maintain muscle, aiming for at least 100 to 115 grams every day. Protein smoothies, lean meat, and Greek yogurt are my go-tos, but I always make sure to have fresh fruits and veggies at every meal too. And while I’ve basically dropped refined sugar out of my diet, I never miss a chance to celebrate with birthday cake!
Compound movements are the secret sauce to success for me. They give me more bang for my buck than isolation exercises, and I can accomplish a lot more in less time when I work multiple muscle groups at once. Plus, compound exercises result in greater muscle recruitment, which means I build strength, joint stability, stamina, and muscle more efficiently.
💫 Whether it’s taking a class with an inspiring instructor, moving to upbeat music, or joining a challenge with a friend to hold yourself accountable, make sure you have fun – that’s the key to staying committed.
So, if you’re looking to get stronger and feel more powerful, give strength training a try! Whether it’s taking a class with an inspiring instructor, moving to upbeat music, or joining a challenge with a friend to hold yourself accountable, make sure you have fun – that’s the key to staying committed. And remember, you can find your power at any age. Let’s get strong together!
Ready to join me on this strength training journey? Get started with our new WH+ Pilates and Strength Program here!
❓ People Also Ask
How did strength training impact the life of a 54-year-old person?
Strength training at 54 significantly improved the individual’s physical health and self-confidence, leading to a more fulfilling life.
What strategies does the 71-year-old person use to stay consistent with strength training?
The individual maintains consistency through setting realistic goals, prioritizing regular workouts, and seeking support from others in their fitness journey.
💬 What do you think? Let us know in the comments! 👇