Start Strength Training for Good Health

"It's never too late to start," Vincent says. "Start with light weights and progress slowly." He advises spending two to three months using light weights and gradually getting used to the exercises. Check with your doctor beforehand, especially if you have a chronic medical condition or joint problems. 

You don't have to join a gym to get stronger. Resistance exercises are easy to do at home with inexpensive handheld weights, available at discount stores and sporting-goods suppliers. You can also build strength effectively with lightweight elastic resistance bands.

Ten minutes, twice a week

For those of us who are perennially time-crunched (and who isn't?), Hewitt created the strength-building Key 3® program as a minimal approach to strength work. The three exercises in the plan—wall squat, chest press and single arm row—take only about 10 minutes, twice a week.

In that brief time, the three exercises work about 85 percent of the body's muscle mass. They can also stimulate bone growth, helping to curb osteopenia at the same time they're fighting sarcopenia. "The good news is, you're not even going to break a sweat doing these," Hewitt says. "You can do them in your bedroom, in your pajamas, if you want to."

So, kick off those bunny slippers and start building your muscle strength now:

Wall Squat: (When first beginning this exercise, don't use any weights for the first two weeks.)

• Stand with your back against a smooth wall. Your feet should be shoulder-width apart and about a 1-1/2 to two of your foot lengths from the wall.
• Bend knees slightly; hang arms freely at sides, using holding light weights.
• Slowly slide your back down the wall until knees come close to a 90-degree angle, but do not exceed it.
• Then press upward, back still against wall, until legs are nearly straight.
• Repeat.

Typically healthy adults will hold 10 to 25 lb in each hand (women) or 15 to 35 lb (men). Size of weights used will depend on one's body weight and strength level.

Chest Press:

• Lie on back with bent knees, arms perpendicular to body.
• Hold hand weights (3 to 5 lb. to start) directly over elbows.
• Slowly press hands up, bringing weights together in a triangular motion.
• Lower weights slowly until elbows return to floor.

Single Arm Row:

• Place one hand and knee on bench or edge of chair, with other foot on floor.
• Keep back flat and parallel to floor.
• Hold hand weight (8 to 10 lb. to start) in free hand, hanging directly below shoulder.
• Raise weight slowly to just under shoulder. Keep elbow close to side.
• Lower slowly and repeat.
• Reverse position to work opposite side.

Rules of the game