To start, let's summarize the benefits of strength training;

First there are physical benefits:

• it helps to maintain independence and reduces the risk of mucsle loss;
• it lowers the risk of developing diabetes;
• it reduces the risk of heart disease;
• it provides stronger muscles, bones and joints and leads to improved strength and more energy;
• it reduces arthritis pain;
• it leads to improved flexibility and mobility when the exercises are performed in a full range of motion;
• it reduces risk of falls by helping to maintain balance and coordination;
• it reduces back pain;
• it improves the rate of movement speed.

Followed by psychological benefits:

• it helps to relax and sleep better;
• it helps to reduce stress and anxiety;
• it gives a better overall mood;
• it gives an improved self-esteem;
• it helps to postpone a decline of the nervous sysytem and improves both fine and gross motor skills.

And last but not least social benefits:

• it gives the feeling of being in control of ones personal abilities;
• it promotes the interaction between people; make new friends and strengthen old ones.

I am not talking about walking the dog, running on a treadmill, riding a bicycle or attending an aerobics class. They are all great things to do but they won't make your muscles stronger.

Strength training is applying meaningful force on muscles with the result that muscles adapt by growing and getting stronger.

And you don't have to train or look like a body builder. The "worst" thing that can happen to you is that you will get a firmer body and a better posture. By training once a week for only 30 minutes you can reap all of the benefits I mentioned above. It really is that simple.

Therefore, start as soon as possible. You will benefit from it, no matter your age.

On the next pages I will give information on what a program should look like, how to get started and several exercises you can do at home.