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

"I strength train three to four days a week," Lisa D. Liguori shared

NEED TO KNOW

• Lisa D. Liguori, 64, credits strength training for helping her stay active, healthy and unafraid of aging
• She practices strength training three to four days a week, adding in HIIT sessions and walking to remain active
• “Weakness ages you faster than time does,” she said, sharing her experience with others on social media

A woman who stopped lifting weights in her early 20s is completely rededicated to strength training in her 60s, and she says it's changed her life in drastic ways.

Lisa D. Liguori is promoting the benefits of resistance training to stay active and maintain muscle while aging.

"The only reason I'm not terrified of aging is because I strength train," Liguori, 64, shared in an Instagram video, showing off a portion of her workout routine, which includes push-ups, chest presses and more.

"After 30, you lose 3-8% of your muscle every decade if you don't strength train, and that's what actually ages you," she explained in the clip. "I lifted in my early 20s, and then I stopped. Big mistake. I walked, I danced, I stayed active, but none of that saved my muscle."

"Weakness ages you faster than time does. Muscle holds off so many diseases we assume are just old age," she said, adding, "If I could redo my 20s, I would never stop lifting."

Liguori's strength training includes a variety of strength training techniques, such as chest presses, overhead presses, pull-ups, deadlifts, tricep extensions and more, she told Women's Health. She also weaves in hormone replacement therapy.

She's active, but she says her process is "nothing extreme." Instead she focuses on three key goals: "lift weights, move your body, stay consistent."

"I strength train three to four days a week, focusing on compound movements," she said. "I walk every day, usually around 10,000 steps, for 45 minutes to an hour."

"I also add one or two short HIIT sessions — they're only 10-12 minutes each — during the week, when it fits, to keep my heart healthy and to burn a little fat," Liguori added.

She usually considers Sundays a "recovery" day, where she takes a break. Instead of her normal routine, she only walks to get her steps in.

Liguori also said that she focuses on eating "enough protein" and maintaining "quality sleep," and she cut out alcohol.

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She added, "The secret isn't willpower. It's creating small, sustainable habits that support your energy, mobility and strength as you age."