She highlighted that if changing body composition is your goal, strength training<\/a> is especially valuable.<\/p>\n \u2018If you\u2019re trying to lose fat and change your body shape, you need to give your muscles a reason to grow and that means challenging them and progressively getting stronger,\u2019 she said.<\/p>\n A prime example of maintaining strength and physical capability with age is Nicola\u2019s own mother, whose home exercise routine she recently shared online. The moves build full-body functionality and the ability to carry out everyday tasks.<\/p>\n \u2018This is my mum who will be 80 in October,\u2019 she said on Instagram<\/a>.<\/p>\n \u2018She is a strong lady! She lifts weights at home, does lots of bodyweight exercises \u2013 full press-ups! She can even do the splits! I\u2019m so proud of the woman she is \u2013 strong, capable and independent,\u2019 she wrote.<\/p>\n The 2 simple exercises Nicola Bretherton\u2019s 80-year-old mum uses to stay strong1. Floor to standing \u2018Most 80-year-olds can stand up from a chair, but did you know that most 80 year olds cannot get up from the floor?\u2019 Bretherton pointed out. \u2018And that’s often because of a lack of strength, balance and mobility.\u2019<\/p>\n The movement also requires coordination and flexibility.<\/p>\n \u2018Most 80 year olds cannot perform a full body weight press up from the floor,\u2019 noted Bretherton. \u2018A proper press up requires upper-body pushing strength, core stability and shoulder stability.\u2019<\/p>\n She reminded readers of the real-world transferability of the movement.<\/p>\n \u2018Imagine being able to push yourself back up after a stumble or catching yourself with your hands. This is why you don’t train for the body you have now, but the body that you will need later.\u2019<\/p>\n Want to train like Liz Earle<\/a>?![\"Image](\"https:\/\/www.newsbeep.com\/nz\/wp-content\/uploads\/2026\/10\/1792492210_96_poster.jpg\")
Lie flat on the floor with your back flat, legs extended and arms by your sides.Without pushing with your hands or elbows, engage your abs and bring your torso upright into a seated position.Cross your legs comfortably and keep your hands off the floor.Shift your weight forwards and bring one knee underneath your body, moving into a half-kneeling position. Use no hands or one hand for support if you need.Push through your planted foot, straighten your legs and rise to a standing position.<\/p>\n![\"Image](\"https:\/\/www.newsbeep.com\/nz\/wp-content\/uploads\/2026\/10\/1792492211_639_poster.jpg\")
Get into a high plank<\/a> position, with your arms extended and your hands slightly wider than shoulder-width apart. Brace your core and keep your body in a straight line from your head to your heels.Lower your body until your chest nearly touches the floor.As you lower yourself, tuck your elbows, pulling them close to your body so that your upper arms form a 45-degree angle when your torso is in the bottom position of the move.Pause, then push back to the starting position as quickly as possible. Keep your core braced the entire time.<\/p>\n
Her PT, Michael Garry<\/a> has created a 4-week training plan exclusively for members of the WH COLLECTIVE. It’s designed to remove one of the biggest barriers to fitness: time. You’ll train for just 35 minutes three times a week \u2013 Liz’s 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’s plan today.<\/p>\n
![\"woman](\"https:\/\/www.newsbeep.com\/nz\/wp-content\/uploads\/2026\/10\/db9ce948-48de-4cfe-869d-140a391e5cab.jpg\" "\\"woman")
<\/a>![\"Headshot](\"https:\/\/www.newsbeep.com\/nz\/wp-content\/uploads\/2026\/10\/1792492213_228_c0a81ddf-13c4-476f-bd08-395c813cb134_1743083928.file.png\" "\\"Headshot")