Strength Training for Longevity and Wellness Starting a fitness routine later in life can be transformative. Many people discover weight training in their 50s and find it revolutionizes how they feel physically and mentally. The Hilliard Studio Method, for example, is a full-body workout program that centers around compound exercises—movements that target multiple muscle groups simultaneously—blending strength training and pilates principles. An Effective Weekly Routine A sustainable fitness routine might include five workout sessions per week, targeting major muscle groups as well as connective and supportive muscles around the joints. A typical 60-minute class uses 8- to 10-pound dumbbells with a focus on full-body compound exercises. Common moves include curtsey lunges with bicep curls, lateral raises with sumo squats, and tricep extensions with calf raises. Core work is also essential, incorporating exercises like planks, scissors kicks, and bicycles, followed by a 10-minute ...