Woman, 64, Says She Made Fitness Mistakes in Her 20s. Here’s What She Did — and How She’s Changed Her Routine Since

**64-Year-Old Fitness Enthusiast Advocates for Strength Training as Key to Healthy Ageing**

Lisa D. Liguori, a 64-year-old fitness advocate, is fervently promoting the benefits of strength training as a means to maintain vitality and health in later years. Having rediscovered resistance training after a long hiatus, Liguori shares her journey of transformation and the significant changes it has brought to her life.

Liguori began her fitness journey by lifting weights in her early twenties but stopped due to a busy lifestyle. In a recent Instagram video, she reflected on the consequences of that decision, stating, “After 30, you lose 3-8% of your muscle every decade if you don’t strength train.” She believes that this gradual muscle degeneration is what truly accelerates the ageing process. Liguori asserted, “Weakness ages you faster than time does. Muscle holds off so many diseases we assume are just part of getting older.”

Today, Liguori dedicates three to four days a week to strength training, focusing on various exercises that promote overall strength and functional fitness. Her routine includes chest presses, pull-ups, deadlifts, and other compound movements. This diverse approach not only enhances her physical strength but also empowers her to remain active and engaged in her daily life.

To complement her strength regimen, Liguori integrates high-intensity interval training (HIIT) sessions into her week. These short bursts of intense activity, lasting just 10-12 minutes each, help to maintain her cardiovascular health and promote fat loss. Liguori also walks daily, aiming for around 10,000 steps, which she achieves through 45 minutes to an hour of walking each day.

Liguori attributes her renewed commitment to fitness as a crucial factor in her positive attitude towards ageing. “The only reason I’m not terrified of ageing is because I strength train,” she explained in her video. She emphasised that while many people may feel resigned to age-related health issues, strength training can act as a powerful preventative measure.

In addition to her physical training, Liguori places importance on maintaining a balanced diet. She focuses on consuming sufficient protein to support her muscle health and has made lifestyle changes, such as eliminating alcohol and prioritising quality sleep. These small but meaningful adjustments contribute to her overall well-being and energy levels.

Sundays are designated as her “recovery” day, during which she opts for light activity rather than her usual workouts. This practice is part of her strategy to ensure consistent engagement with her fitness regimen while allowing her body adequate time to recover.

Moreover, Liguori has embraced hormone replacement therapy as a part of her wellness strategy, complementing her strength training efforts. By sharing her experiences and insights on social media, she aims to inspire others to take charge of their health and challenge misconceptions about ageing.

Liguori’s philosophy centres around establishing sustainable habits rather than relying solely on sheer willpower. “The secret isn’t willpower. It’s creating small, sustainable habits that support your energy, mobility, and strength as you age,” she remarked. This holistic approach to health and fitness embodies her belief in the empowering potential of strength training.

As more individuals seek to defy the conventional narratives surrounding ageing, Liguori stands as a testament to the benefits of perseverance and discipline in fitness. Through her dedication and proactive mindset, she hopes to motivate more people, particularly those in their 60s and beyond, to embrace strength training and redefine their relationship with ageing.