Supported by research published in the Journal AGE and the Sage Journal

At 63, Liz Earle is building lower-body strength with 3 simple squat exercises for longevity, mobility, and bone health. 

On May 20, Earle was seen on her YouTube channel, “Liz Earle Wellbeing,” where she posted a video titled “3 ways I'm building stronger legs at age 63.” In the video, she shared her simple, three-exercise functional strength-training routine. 

Earle has been training with her trainer, Michael Garry, for over a decade and regularly shares her training routine with her fans on social media. The 3 exercises she shared are:

Basic squats

Earle starts with the basics: normal squats. She said: “You don't need weights, you don't need to be anywhere fancy – you can be at the end of the bed, in your sitting room, wherever.”

According to Women’s Health, while talking about building lower body strength, she said, “It’s really important as we age that we have the strength to get ourselves up off the floor if we fall over. It could actually save your life one day.”

In fact, research published in the journal AGE found that the higher the lower-body strength, the lower the risk of all-cause mortality.  

Weighted squat

She then started with the next exercise and said, “Then of course you can do weighted squats. So this is where you just add in some extra weight. So you could start with really simple light weights.”

In the video, the author of “How to Age” revealed that she performed 100 weighted squats in a series of 5 sets of 20 in the morning. In resistance interval training, the interesting part is that one can control their pace and add extra reps or weights as desired. 

Jumping squat

Finally, Earle's workout includes jumping squats, an excellent option for fast-twitch muscles. Whenever she is away from weights or traveling, she simply performs this exercise. She performs 10-15 reps of this explosive exercise, then rests and repeats. 

The key to remember when landing in the squat position is to land safely and, as soon as one lands, launch into another jump. 

Research published in the Sage Journal supports the claim that jumping 10 to 20 times, twice a day, with 30 seconds of rest between jumps, will help improve hip bone mineral density in premenopausal women.

By employing these three movements in her routine, Earle builds lower-body functional strength, which helps her move with strength and stability at 63.

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Written by

Supradeep Dutta

Edited by

Ashvinkumar Patil