Strength training with resistance bands, barbells, or weight machines will give you results in just after a few sessions. The American Heart Association recommends strength training at least twice a week. Please get approval from your physician before starting any exercise routine.
If you are not sure where to begin, contact a with a fitness professional to learn the right way to do each exercise. Doing each exercise 8 to 12 times is usually enough to work your muscles. Begin with a weight you are comfortable with and increase gradually until your muscles are tired after the 12th repetition.
Two or three 20- or 30-minute weight training sessions every week can result in significant health benefits:
- Increased muscle mass: Muscle mass naturally decreases with age, but weight training can help reverse the trend.
- Stronger bones: Strength training increases bone density and reduces the risk of fractures.
- Joint flexibility: Weight training helps maintain joint flexibility and can reduce the symptoms of arthritis.
- Weight control: As you gain muscle, your body begins to burn calories more easily, making it easier to control your weight.
- Balance: Strengthening exercises can increase flexibility and balance as people age, reducing falls and injuries.
Reference: American Cancer Society’s August 2014 Healthy Living Newsletter [firstname.lastname@example.org]