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Experts in This Article

owner and creator ofHilliard Studio Method

Building strong bones is a big one.

Once women hit their mid-30s, they already begin tolose more bone density than theyre building.

Which is why adding strength training to your fitness regimen becomes even more urgent.

woman sweating in the gym

owner and creator ofHilliard Studio Method

Althoughwalking is also shown to improve bone density, the best bone builders are strength-based exercises.

Thats one of the reasons trainerLiz Hilliardtook up strength training when she was in her 50s.

Now 69, Hilliard says she feels stronger and healthier than she ever was in her 30s.

Woman walking on a treadmill at the gym.

Her signature Hilliard Method uses Pilates to build a solid core to support strength exercises for musculoskeletal health.

But Hilliard doesnt believe in toiling away for hours at the gym.

Why not do a compound exercise that does a lot of things at one time?

Full body female athlete in sportswear using rowing machine during fitness workout in gym.

3 compound resistance exercises for bone health

1.

Plank rows

Alternate arms, doing three sets of 8 reps.

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Happy woman dancing and listening to music near a green empty wall outdoor in the city.

Im a Master TrainerHeres Why You Shouldnt Skip Your Post-Run Stretches.

Iron Cross shoulder lifts with curtsy squat

Do eight to 10 reps on each side.

Bicep curl squat

Do three sets of eight to 10 squats each.

Healthy female training in the gym, performing a hip thrust.

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A young black woman doing post-run stretches in the park on the road amidst green grass and trees.