{"id":941209,"date":"2026-10-21T20:14:11","date_gmt":"2026-10-21T20:14:11","guid":{"rendered":"https:\/\/www.newsbeep.com\/ca\/941209\/"},"modified":"2026-10-21T20:14:11","modified_gmt":"2026-10-21T20:14:11","slug":"how-itvs-lucrezia-millarini-50-builds-lifelong-strength-and-the-2-simple-daily-exercises-you-can-use","status":"publish","type":"post","link":"https:\/\/www.newsbeep.com\/ca\/941209\/","title":{"rendered":"How ITV’s Lucrezia Millarini, 50, builds lifelong strength \u2013 and the 2 simple daily exercises you can use"},"content":{"rendered":"

When news journalist Lucrezia Millarini<\/a> isn\u2019t on your screen delivering the latest in world affairs, she\u2019s probably training. But, as she tells Women\u2019s Health, it hasn\u2019t always been this way. <\/p>\n

\u2018It’s only really been in the last 10 years that I’ve started to think about training my body and pushing it to new limits,\u2019 she says. \u2018A major catalyst was taking part in Dancing on Ice which was a physical challenge \u2013 but the real change came when I was a contestant on ITV’s The Games in 2022 with nine different events to train for, including weightlifting.\u2019<\/p>\n

It was at that point that Lucrezia started working with her personal trainer Laura Palacio<\/a> to focus on building strength. <\/p>\n

\u2018Once you start to see gains in strength as well as muscle definition, it’s really quite addictive,\u2019 Lucrezia adds, noting how passionate she is about highlighting the importance of strength training \u2013 particularly in midlife \u2013 \u2018given the rather worrying resurgence of \u201cultra-thin\u201d.\u2019<\/p>\n

Lucrezia\u2019s workout routine<\/p>\n

Schedule-permitting, Lucrezia heads to the gym three to four times a week, focusing on a different body part in each 30-40-minute session. During these sessions she uses free weights, typically opting for kettlebells<\/a>. <\/p>\n

She also runs when she can \u2013 but never more than three 5k<\/a>s a week. <\/p>\n

As for her favourite strength moves, Lucrezia says she swears by compound movements<\/a> \u2013 exercises that work multiple muscle groups at once.<\/p>\n

\u2018I use free weights<\/a> for deep lunges<\/a>, goblet<\/a> and sumo squats<\/a> \u2013 for inner thighs \u2013 to get a really good leg workout,\u2019 she says. \u2018Deadlifts<\/a> are also great \u2013 the highest I lifted was 75kg while training for The Games.\u2019<\/p>\n

\u2018The reason I choose compound exercises over isolated movements is that they develop coordination, stability and control,\u2019 says Palacio. \u2018These qualities are important not only for building strength and muscle, but also for helping us move well, confidently and efficiently at any age.\u2019 <\/p>\n

Lucrezia’s daily go-to moves<\/p>\n

Alongside formal gym workouts, Lucrezia consciously tries to integrate regular movement into her daily routine \u2013 no gym required. <\/p>\n

\u2018I always do 20 push-ups<\/a> and a two-minute plank<\/a> every morning, without fail \u2013 it’s a nice easy one before breakfast,\u2019 she says. <\/p>\n

‘I always do 20 push-ups and a two-minute plank every morning’<\/p>\n

Small, regular bouts of movement (referred to by researchers as \u2018exercise snacking\u2019) like this, performed throughout the day, have been shown to offer real benefits. <\/p>\n

One study published in the British Journal of Sports Medicine<\/a>, which analysed data from more than 400 participants, found that these short bursts of activity significantly improved muscular endurance<\/a> in older adults.<\/p>\n

Lucrezia\u2019s strength training and nutrition advice <\/p>\n

\u2018A few years ago, I would never have had the confidence to just walk into a gym, take up space and work out, but take it one thing at a time,\u2019 Lucrezia advises. <\/p>\n

You don\u2019t even necessarily need a gym to start with \u2013 there are plenty of great bodyweight workouts on YouTube<\/a> and resistance bands<\/a> can cost less than a fiver. <\/p>\n

\u2018For complete beginners, I would suggest a few PT sessions just to get familiar with the machines and get advice on specific goals, but I promise you: the stronger you get, the more confident you’ll become,\u2019 adds Lucrezia, who also notes the importance of sleep<\/a> and nutrition.<\/p>\n

\u2018You simply cannot \u201crun on empty\u201d if you’re doing regular exercise \u2013 especially if you want to make gains.\u2019<\/p>\n

Lucrezia doesn\u2019t eat meat so gets her all-important protein<\/a> by having eggs, fish<\/a> or cottage cheese<\/a> as part of every meal. <\/p>\n

\u2018Greek yoghurt<\/a> with walnuts or cashews is also a favourite snack \u2013 and people might think a salad is \u201clazy\u201d, but for me, it’s the perfect way to fill my plate with raw veg, protein, seeds<\/a> and a carb \u2013 usually quinoa or sweet potato \u2013 plus avocado.\u2019<\/p>\n

Viewing food as fuel is vital, echoes Palacio. \u2018We need to eat enough to support strength training<\/a> and, in Lucrezia\u2019s case, running as well. This means consuming enough food overall, getting sufficient protein to support muscle recovery and including carbohydrates to provide the energy needed to fuel training.\u2019<\/p>\n

Want to train like Liz Earle<\/a>? Liz\u2019s PT, Michael Garry, has created a 4-week training plan exclusively for members of the WH COLLECTIVE. It\u2019s designed to remove one of the biggest barriers to fitness: time. You\u2019ll train for just 35 minutes three times a week \u2013 Liz\u2019s exact strategy to build muscle, boost metabolism and support long-term health. Tap the link below to unlock 14 free days of training and start Liz\u2019s plan today.<\/p>\n

Get the plan<\/a><\/p>\n

\"woman<\/a>\"Headshot<\/p>\n

Hannah Bradfield is a Senior Health and Fitness Writer for Women\u2019s Health UK. An NCTJ-accredited journalist, Hannah graduated from Loughborough University with a BA in English and Sport Science and an MA in Media and Cultural Analysis. \u00a0She has been covering sports, health and fitness for the last five years and has created content for outlets including BBC Sport, BBC Sounds, Runner\u2019s World and Stylist. She especially enjoys interviewing those working within the community to improve access to sport, exercise and wellness. Hannah is a 2024 John Schofield Trust Fellow and was also named a 2022 Rising Star in Journalism by The Printing Charity. \u00a0A keen runner, Hannah was firmly a sprinter growing up (also dabbling in long jump) but has since transitioned to longer-distance running. While 10K is her favoured race distance, she loves running or volunteering at parkrun every Saturday, followed, of course, by pastries. She\u2019s always looking for fun new runs and races to do and brunch spots to try.<\/p>\n