Liz Earle Strength Training Tips: A Practical Guide for Women Over 40
⚡ Quick Answer
Liz Earle started lifting in her 50s and now follows a routine of weights, squats and press-ups in her sixties. Her approach proves it's never too late to begin. This guide details her exact workout, explains why building muscle is critical during and after menopause and gives you a safe, practical plan to start at home.
Liz Earle, the wellbeing entrepreneur, didn't touch a weight until her fifties. Now, she says she feels stronger and fitter and happier in her sixties than ever before. Her journey from complete beginner to a consistent strength-training advocate is a powerful blueprint for anyone who thinks they've left it too late.
If the idea of lifting weights feels intimidating or you're unsure where to start, you're in the right place. This article breaks down Liz Earle's actual strength training tips, explains the science behind why building muscle is so important in midlife and gives you a clear, jargon-free path to begin.
Who's Liz Earle and Why Is She Talking About Weights?
Liz Earle is a trusted name in UK health and wellness, known for her natural skincare line and her Wellbeing platform. Her focus has expanded to healthy ageing, with her podcast and site regularly covering fitness, nutrition and mental health. Her personal fitness journey is central to this message.
Liz began lifting weights in her 50s. It was a first for her. She has openly shared that she wishes she'd picked up weights earlier, a sentiment many can relate to. Her credibility comes from this lived experience - not as a lifelong athlete, but as someone who discovered the benefits of strength training later and transformed her health. This makes her advice accessible and real for her audience.
Liz Earle's Actual Weekly Workout Routine
Based on details shared on the Liz Earle Wellbeing site, her routine is structured and efficient. It combines cardio, high-intensity work and targeted strength exercises.
Warm-Up
The 3-Minute Skip
Every session starts with 3 minutes of skipping, aiming for around 250 skips. This isn't just about getting warm, it's a full-body activation that raises your heart rate and prepares your muscles for the work ahead. If skipping isn't for you, a brisk walk or marching on the spot could serve a similar purpose.
Core Session
The 15-Minute Weights Circuit
The core of her workout is a 15-minute HIIT session with dumbbells and kettlebells. The specifics she's shared are significant: 75 weighted squats using 18kg in each hand, 60 press-ups, 50 bicep curls with 6kg dumbbells and 50 tricep dips using a chair. For beginners, she recommends modifications like press-ups on your knees or against a wall.
Recovery & Cardio
Rest, Runs and Balance
Liz incorporates strategic rest days to allow her muscles to recover and grow stronger. Her routine isn't all about weights—she does a treadmill run of about a mile at lunchtime and goes on 3-5 km park runs with her personal trainer, Michael Garry. This mix of strength and cardio supports overall fitness and heart health.
Why Strength Training Matters More After 40
🔬 Research Spotlight
The Menopause Muscle & Bone Crisis
After 40 and through perimenopause and menopause, our bodies undergo physiological changes that make strength training non-negotiable for long-term health. Oestrogen, which helps protect muscle and bone, declines, accelerating natural losses that were already happening.
- → We lose about 1% of our muscle mass per year after age 30 (sarcopenia).
- → Women in menopause have ~10% less arm/leg muscle mass than those in early perimenopause.
- → Up to 20% of a woman's lifetime bone loss can happen during the menopause transition.
The solution is resistance training. Research shows that doing it 2-3 times per week improves insulin sensitivity, lowers blood pressure, reduces visceral fat and slows bone loss. This aligns with NHS guidance, which recommends adults do strengthening activities on at least two days per week. As personal trainer Caroline Idiens told Liz on her podcast, it's about "mimicking everyday movements like getting out of a chair, lifting shopping, picking yourself up off the floor."
Starting Strength Training From Zero: What to Expect
The most intimidating step is the first one. Liz Earle's own start proves you can begin with no experience. Here's a realistic look at the journey ahead.
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✅ What You Can Achieve
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⚠️ Common Hurdles
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Her podcast guest, Caroline Idiens, stresses that 10 minutes is enough to get started. You don't need an hour-long gym session. Begin with bodyweight movements to master form: sit-to-stand from a chair, wall press-ups and bodyweight squats.
The Beginner Mistakes Most Women Make
⚡ Common Pitfalls to Avoid
Prioritising heavy weight over perfect form. This leads to injury and discouragement. Start lighter than you think you need to.
Neglecting rest days. Muscles repair and strengthen during recovery, not during the workout itself. Skipping rest undermines your progress.
Doing too much too soon. Many follow an advanced routine like Liz's current one from day one. Her routine is the result of years of consistency.
Comparing your beginning to someone else's middle. Your journey is personal. Start with a fraction of the reps and sets and build up slowly.
Ignoring nutrition. Strength training breaks down muscle; protein rebuilds it. Ensure you're eating adequate protein from sources like chicken, fish, eggs, lentils and Greek yoghurt.
What Women Are Saying
Many women following Liz Earle's advice report feeling stronger and more confident after just a few weeks of consistent, gentle strength training.
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" I started with 10 minutes of chair squats and wall push-ups. Six months later, I'm using dumbbells and feel more capable in my daily life than I have in years. ★★★★★ |
" Liz's approach took the fear out of weights for me. It's not about becoming a bodybuilder; it's about being strong enough to live independently and well. ★★★★☆ |
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" The combination of strength and cardio she recommends has helped my energy levels and mood more than anything else I've tried during menopause. ★★★★★ |
" I wish I'd started sooner. The improvements in how I feel carrying shopping and playing with my grandkids are noticeable and motivating. ★★★★☆ |
As with any new exercise regime, it's wise to consult your GP before starting, especially if you have any pre-existing health conditions or haven't exercised for a while.
Strength Training Approaches Compared
| Feature | Liz Earle's Method ✓ | Gym Machines | Online Fitness Classes | Personal Trainer |
|---|---|---|---|---|
| Cost | Low (home equipment) | High (gym membership) | Low-Medium (subscription) | High (per session) |
| Flexibility | High (any time at home) | Low (gym hours) | Medium (scheduled classes) | Low (scheduled appointments) |
| Form Guidance | Self-taught / Online tips | Limited (machine guides) | Medium (video demos) | High (direct feedback) |
| Community Aspect | Podcast/Online community | Low (solo workouts) | High (live class energy) | Low (1-on-1 focus) |
| Best for | Self-motivated beginners wanting a credible, sustainable home routine | Those who prefer structured environments and a wide variety of equipment | People who enjoy group energy and following a live instructor | Individuals with specific goals, injuries, or who need accountability |
Frequently Asked Questions
⭐ The Bottom Line
Strength Training Is For Every Age
Liz Earle's journey shows that starting strength training later in life isn't only possible but transformative. The science confirms its critical role in maintaining muscle, bone and metabolic health through menopause and beyond. The key is starting simply and staying consistent.
Your next step is simple. Choose two days this week. On each day, spend 10 minutes on three exercises: chair sit-to-stands (10 reps), wall push-ups (8 reps) and bodyweight squats (10 reps). Focus on moving with control. That's your starting point. Build from there, consistently.
Related reading: Exercises for Menopause Joint Pain · Best Protein Sources for Women Over 50
Ready to Begin Your Strength Journey?
Read the NHS guide to strength exercises you can do at home.
Read the NHS Strength Guide →Walton Surgery provides health information for educational purposes. Always consult your GP before starting a new exercise programme.
Last updated: April 2026 · Written by the Walton Surgery editorial team · Medical information is for educational purposes only and does not replace advice from a qualified healthcare professional.