I'm a 72-year-old Pilates instructor in better shape than I was at 40 — these are the strength exercises I swear by

If you think it’s too late to start building muscle, Pilates instructor Liz Hilliard would like a word. The 72-year-old founder of the Hilliard Studio Method says she’s in better shape now than she was at 40 — and she credits strength training as a key part of her longevity regime.

Hilliard has spent decades teaching movement and building a fitness philosophy that blends traditional Pilates principles with resistance-based strength work. Her approach focuses heavily on developing deep core strength, improving posture, and building functional muscle that supports the body in everyday life.

“Strength is the foundation for healthy aging,” Hilliard says. Through her method, she encourages people to train their muscles with intention, using controlled resistance to build stability through the core while strengthening the entire body.

Below, Hilliard shares six of the strength exercises she swears by — simple but powerful moves she practices regularly to stay strong, mobile and energized in her seventies.

1. Wall push-ups

Hilliard loves wall push-ups for keeping her upper-body strength in check. “They’re one of the most effective exercises you can do for your chest, back, arms and core,” she says.

• Stand facing a sturdy wall with your feet a step or two back.
• Place your hands on the wall slightly wider than shoulder-width apart.
• Engage your core and keep your shoulders relaxed away from your ears.
• Bend your elbows and slowly lower your chest toward the wall.
• Pause briefly, then push through your palms to straighten your arms.
• Complete 10–15 reps.

2. Stand-and-sit squats

“Stand-and-sit squats work your legs, core, and glutes — all of which increase your strength and mobility as you age,” Hilliard says.

• Sit on a sturdy chair with your feet flat on the floor and arms extended in front of you.
• Engage your core by pulling your belly button gently toward your spine.
• Press through your heels and begin to stand up, squeezing your glutes as you rise.
• Stand tall at the top of the movement.
• Slowly bend your knees and hinge your hips to lower yourself back toward the chair.
• Lightly touch the chair or sit fully before repeating.
• Complete 10–15 reps.

3. Calf raises

Hilliard swears by calf raises because they “strengthen your calves, as well as the joints of the ankles and knees. They’re also great for stretching the calf muscles.”

• Stand on a step with the balls of your feet on the edge and heels hanging off the back.
• Hold onto a wall, chair, or railing for balance.
• Slowly press through the balls of your feet and lift your heels as high as possible.
• Pause briefly at the top.
• Lower your heels slowly until they drop just below the step.
• Keep your knees soft rather than locked.
• Complete 15–20 reps.

4. Bird dog

“Bird dogs works your core muscles as well as your hamstrings and glutes,” Hilliard explains. “They help improve overall strength and balance.”

• Start on all fours with your wrists under your shoulders and knees under your hips.
• Engage your core by pulling your belly button gently toward your spine.
• Keep your back flat and your gaze toward the floor.
• Slowly extend your right arm forward and left leg back to hip and shoulder height.
• Hold briefly, then lower both back down with control.
• Complete 10 reps, then repeat on the opposite side.

5. Modified curl

Hilliard recommends this move because it’s safe and effective for any age, and a great way to strengthen your abdominals and back.

• Sit on a mat with your knees bent and feet flat on the floor.
• Hold the backs of your thighs and sit tall.
• Engage your core by pulling your belly button toward your spine.
• Tuck your pelvis and slowly begin to roll your spine down toward the mat.
• Lower as far as you’re comfortable while staying in a seated position. Keep your chin level and gaze toward your thighs.
• Exhale and slowly curl your torso back up toward your starting position.
• Repeat for 10–15 reps.

6. Side-lying abductor lifts

Finally, side-lying abductor lifts are highly effective for targeting the stabilizing muscles around the hip, which often become stiffer with age.

• Lie on your side with your knees bent and stacked.
• Support your upper body on your forearm and keep your hips and shoulders aligned.
• Extend your top leg straight slightly in front of your body.
• Flex your foot and turn your toes slightly toward the floor.
• Lift the leg using your outer thigh and glute while keeping your torso still.
• Pause briefly at the top of the lift.
• Lower with control and repeat.
• Complete 15–20 reps before switching sides.

The takeaway

By focusing on controlled movements that strengthen the core, legs and upper body, these exercises help support the joints and improve how the body moves day to day. As Hilliard proves, it’s never too late to build strength — and doing so can help you feel stronger and more capable with every passing decade.

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