Liz Earle started lifting weights in midlife — her tips can help you do the same

Liz Earle’s Strength Training Tips for Women Over 50

Published by the Walton Surgery Health Team | Medically reviewed

If you’ve ever thought strength training was only for younger people or gym enthusiasts, you’re not alone. Many women over 50 feel uncertain about picking up weights for the first time. But as Liz Earle — bestselling author, wellness entrepreneur, and host of the Live Well podcast — has shown, midlife is actually the ideal time to start.

Earle began her strength training journey in her mid-50s after realising that the natural decline in muscle mass and bone density was accelerating. Rather than accepting fatigue and fragility as inevitable, she built a sustainable routine that fits around her busy life. Her approach is refreshingly practical: short sessions, minimal equipment, and consistency over intensity.

In this guide, we break down Liz Earle’s weekly routine, her top tips for getting started, the science behind why strength training matters after 50, and a beginner-friendly workout you can try at home today.

Who Is Liz Earle?

Liz Earle MBE is a British wellness expert, author of over 35 books, and co-founder of the Liz Earle Beauty Company. Now in her early 60s, she has become one of the most vocal advocates for women’s health in midlife, particularly around menopause, nutrition, and exercise. Her podcast and social media channels reach millions of women looking for evidence-based, accessible health advice.

What makes Earle’s approach stand out is her honesty about starting late. She didn’t grow up athletic. She began lifting weights in her 50s with no prior experience — and she openly shares the learning curve, the sore muscles, and the gradual progress that followed.

Her Weekly Routine

Earle’s routine is deliberately simple. She trains four days a week, mixing cardio, strength, and flexibility. Here’s what a typical week looks like:

The key takeaway? No session exceeds 40 minutes. Earle believes that consistency beats intensity — showing up four times a week for moderate effort produces far better long-term results than occasional punishing workouts.

Liz Earle’s Top Strength Training Tips

Through years of personal experience and conversations with sports scientists, Earle has distilled her advice into a handful of practical principles:

1. Start lighter than you think. Earle began with 2kg dumbbells and gradually increased. Ego has no place in a beginner’s routine. The goal is to learn movement patterns safely before adding load.

2. Prioritise compound movements. Squats, lunges, deadlifts, and presses work multiple muscle groups simultaneously. This is more efficient and mirrors real-life movements like lifting shopping or climbing stairs.

3. Don’t skip rest days. Muscles grow during recovery, not during exercise. Earle trains only four days a week and uses the remaining days for gentle walking or complete rest.

4. Track your progress. Even a simple note on your phone — how many reps, what weight, how you felt — builds motivation and helps you see gradual improvement.

5. Pair strength with protein. Earle emphasises eating 25–30g of protein within two hours of training to support muscle repair. Good sources include eggs, Greek yoghurt, chicken, fish, and legumes.

6. Make it enjoyable. If you dread your workout, you won’t stick with it. Earle listens to podcasts during walks and uses upbeat playlists during HIIT. Find what makes movement feel like a reward, not a punishment.

Modifications for Common Concerns

Joint pain: Swap jumping movements for step-based alternatives. Use resistance bands instead of dumbbells for lower-impact loading.

Osteoporosis: Focus on weight-bearing exercises (standing moves rather than seated). Avoid excessive spinal flexion (crunches) and prioritise hip and spine-strengthening movements.

Pelvic floor concerns: Engage your pelvic floor before each lift. Avoid holding your breath (Valsalva manoeuvre) and consider consulting a women’s health physiotherapist.

Equipment You Actually Need

Earle’s home setup is deliberately minimal:

• Two pairs of dumbbells (2kg and 5kg to start)
• A resistance band (medium tension)
• A yoga mat
• Comfortable trainers with good arch support

Total investment: under £40. No gym membership, no complicated machines, no intimidating environments.

You don’t need a gym — a pair of dumbbells and a mat are enough to get started

Why Strength Training Matters After 50

The hormonal shifts of perimenopause and menopause create a perfect storm for physical decline — but strength training is the single most effective countermeasure. Here’s why:

Bone Health

Oestrogen plays a critical role in maintaining bone density. When levels drop during menopause, bones lose minerals faster than the body can replace them. Weight-bearing and resistance exercises create mechanical stress on bones, triggering cells called osteoblasts to deposit new bone tissue. This is why strength training is now recommended by the Royal Osteoporosis Society as a frontline defence against fractures.

Muscle Preservation

Sarcopenia — age-related muscle loss — doesn’t just affect appearance. It reduces metabolic rate (making weight management harder), weakens the immune system, and increases fall risk. Research shows that women who resistance train 2–3 times per week can reverse sarcopenia and build new muscle at any age. The muscle protein synthesis response to exercise remains intact well into the 70s and 80s.

Menopause Symptom Management

Beyond the structural benefits, strength training has been shown to improve several menopause symptoms directly. Studies link regular resistance exercise to reduced hot flush frequency, better sleep quality, lower anxiety, and improved cognitive function. The mechanism likely involves improved insulin sensitivity, reduced inflammation, and enhanced endorphin release.

Earle herself has spoken about how strength training helped her manage brain fog and low mood during menopause — benefits she noticed within weeks of starting her routine.

How to Start Strength Training at Home

The biggest barrier to starting isn’t physical — it’s mental. Many women worry about injury, looking foolish, or doing it wrong. The truth is that basic strength movements are intuitive, and your body will guide you toward safe ranges of motion if you start slowly.

Here’s a simple framework for your first four weeks:

Weeks 1–2: Learn the movements with bodyweight only. Focus on form.

Weeks 3–4: Add light dumbbells (2–3kg). Perform 2 sets of 10 reps per exercise.

Weeks 5+: Increase to 3 sets. Gradually add weight when 12 reps feel comfortable.

Beginner Workout (25 Minutes)

Perform each exercise for 45 seconds, rest 15 seconds, then move to the next. Complete the circuit twice.

1. Bodyweight Squats — Stand with feet hip-width apart. Lower as if sitting in a chair. Keep chest upright and knees tracking over toes. Targets: quadriceps, glutes, core.
2. Wall Push-Ups — Place hands on a wall at shoulder height. Lower chest toward wall, then push back. Easier than floor push-ups and kinder to wrists. Targets: chest, shoulders, triceps.
3. Dumbbell Deadlifts — Hold light dumbbells. Hinge at hips, keeping back flat, lowering weights to shin height. Stand by driving hips forward. Targets: hamstrings, glutes, lower back.
4. Overhead Press — Hold dumbbells at shoulder height. Press overhead until arms are straight, then lower slowly. Targets: shoulders, triceps, upper back.
5. Step-Ups — Use a sturdy step or bottom stair. Step up with right foot, bring left foot up, step down. Alternate legs. Targets: legs, balance, cardiovascular system.
6. Resistance Band Rows — Loop band around a door handle. Pull towards your ribcage, squeezing shoulder blades together. Targets: upper back, biceps, posture.
7. Glute Bridges — Lie on back, knees bent. Push hips toward ceiling, squeezing glutes at the top. Lower slowly. Targets: glutes, hamstrings, pelvic floor.
8. Dead Bug — Lie on back, arms extended to ceiling, knees at 90°. Lower opposite arm and leg toward floor, return, switch sides. Targets: deep core stability, coordination.

Cool down with 5 minutes of gentle stretching, focusing on hips, hamstrings, and shoulders. If any movement causes sharp pain (not to be confused with muscular effort), stop and consult your GP or a physiotherapist.

Frequently Asked Questions