Remember the last time you carried groceries in from the car or stood up from a low chair? How easy were these activities? Were you sore after moving furniture or lifting bags of fertilizer around the yard? All of these activities require strength and endurance. Without adequate strength, even daily chores that we take for granted can be hard to do.

Many people lose muscle mass and strength with age. However, most of this loss is due to inactivity. When inactive people grow older several things happen.
* oxygen capacity declines.
* body fat increases.
* muscles decrease in size and become weaker.
* bone mass decreases.

These changes make simple tasks hard and increase the risk of injury. Inactive people also increase their risk of high blood pressure, diabetes, heart disease, osteoporosis, and other diseases.

Strength training, or weight training, reverses or prevents these changes. Strength is built by overloading the muscle. Proper strength training makes muscles stronger by asking them to do more than usual. This is called overload and means lifting more weight than one usually lifts. The body responds to this challenge by becoming stronger.

It takes hard work to develop one's strength and muscle mass potential. A simple beginner program is a full-body routine performed three times per week. Perform two or three sets of 8 to 12 repetitions per muscle group. Begin with a light exercise program. Exercise slowly with good posture, full range of motion, and regular breathing. Never hold your breath while lifting weights.

Strength training increases muscle mass and range of joint movement; strengthens bones, muscles, tendons, and ligaments; improves one's ability to do everyday chores and activities; improves fitness and health; helps prevent accidents, injuries, and sickness; and speeds rehabilitation when injured. Strength training can and should be done for a lifetime. Medical studies have shown benefits of strength training for people in their 80's and 90's!

Get a medical checkup before starting any exercise program. Beginners should work with a certified exercise leader to learn how to use the equipment. Their training will include a workout routine and instructions on how to do the exercises correctly.

Choose a Health Topic Category Aging Alcohol Problems Allergies Arthritis Back & Neck Problems Blood & Circulatory Problems Bones, Joints & Muscles Brain & Nervous System Cancer Cardiovascular Health Child Health & Development Common Illnesses Cosmetic & Reconstructive Surg Dental Health Diabetes Digestive System Drug Abuse Ear, Nose & Throat Eating Disorders Exercise & Fitness Eyes & Vision Family Planning Foot Care General Health Genetic Disorders & Birth Defects Headaches Health Quizzes Hearing HIV Infections / AIDS Hormonal Disorders Infectious Diseases Medications Men's Health Mental & Emotional Health Nervous System Newborn Care Nutrition Parenting & Family Life Personal Safety Pregnancy & Childbirth Preparing for Emergencies Respiratory Problems Sexually Transmitted Diseases Skin Health Smoking Sports Medicine Stress & How to cope Surgery Symptoms Teenage Concerns Test & Examinations Urinary and Genital Systems Weight Control Women's Health   Go