You’ve read over and over that strength training—lifting weights—is a fountain of youth and helps keep your body strong as you age. And you’ve decided you’d like to buy some dumbbells and set up an exercise program in your home.

The first thing to do is to make an appointment with your health care provider. Since strength training is good for almost any physical problem, you will probably be given the green light. But if your doctor gives you any warning—listen and do what he or she says. There are some physical conditions that preclude strength training.

Now that you have approval, how many weights do you need? Where can you purchase them? How much will they cost? What else will you need?

You’ve probably heard that you can use soup cans or gallon jugs filled with water, and it’s true that you can. However, I believe that you’re better off purchasing dumbbells--cans are hard to hold onto, and jugs of water slosh around so you don’t get the same response as you do with a dumbbell. The one exception to this is if you are very weak and cannot lift a 3-pound weight. In that case, you may want to use cans of food or bottles of water rather than purchase one or two pound weights which you’ll soon abandon as you become stronger.

You’ll need at least three different sizes of weights for working different muscles. For instance, you’ll need a lighter weight for working the triceps muscle (the one below your upper arm that we call “bat wings”) than you will for other exercises.

Weights (dumbbells) are available at discount stores and at sporting goods stores where you’ll have several kinds from which to choose. The least expensive are the plain gray metal weights with hexagonal ends which work just as well as more expensive ones. The gray weights cost approximately fifty cents per pound—a pair of five pound weights weighing a total of ten pounds will cost about five dollars. The ones with round ends tend to roll when you put them on a chair seat, which can result in injured toes,. If you place one weight diagonally across the other one when you put them down; this lessens the possibility of the dumbbells rolling off the chair seat.

To begin with, you’ll need light weights, although you’ll soon leave those behind and move to heavier ones as your muscles get stronger. If you are a female over forty, I recommend that you begin with: one pair each of 3, 5 and 8 pounds. A man should purchase one pair each of: 5, 8 and 10 pound weights. Men who pursue an aggressive program, will soon need 12 and 15 pound weights.

You will

If you have arthritis in your hands, you may find that a pair of weight lifting gloves will help make lifting the weights more comfortable. Other equipment you’ll need includes a chair, a towel, a bottle of water and a good pair of shoes. Please don’t ever lift weights without shoes on—it isn’t worth taking a chance on injuring your toes.

Finally find a place to store them where they’ll be out of the way. and easily accessible—so you won’t be tempted to put off exercising because they are difficult to get at.
Please don’t forget to drink water while you’re exercising. Keep a bottle of water handy while you’re working out and drink frequently.

I suggest that you find a workout partner—you’ll be able to motivate each other on the days you just don’t feel like exercising, but I promise that if you go ahead, you’ll be energized afterward. Many people tell me that they have more energy after they have finished a workout than they did when they came to class.

You should also create a schedule of times and days for your workout. Write down your schedule so you won’t forget. You should not do resistance training on successive days with the same parts of your body. For instance, you wouldn’t want to do upper body exercises on consecutive days. If you want to lift weights every day, alternate upper body and lower body. For instance, do upper body and Monday, Wednesday and Friday, and lower body on Tuesday, Thursday and Saturday.

You’ll get the best results by doing resistance training at least twice a week--not more than three times.
Now, you’re all set to begin your program. My book “Over 40 & Gettin’ Stronger contains complete instructions for a strength exercise workout. You can order a copy at my web site www.StrongOver40.com or at Amazon.com.

Phyllis Rogers is a Certified Fitness Trainer and Specialist in Fitness for Older Adults. She is author of "Over 40 & Gettin' Stronger" which contains an easy to learn strength workout using only dumbbells and which can be done at home. She has taught more than 1200 strength classes for older adults Her web site is http://www.StrongOver40.com. She can be reached at fitness9@mindspring.com and is available for speeches and workshops.

• Train To Get Into The Zone


• 3 Steps To Great Abs!


• Vertical Jump & Speed Training Pitfalls


• The Hypertension and Exercise Connection


• Exercise - Are You Getting Enough?


• Functional Fitness Training with Fit Balls


• Exercising While Travelling


• Walking for Health


• What is Fitness Pole Dancing All About and Would I Benefit From a Lesson?


• How To Stretch for Health


• 20 Minute Home Work Out


• 5 Tips to Get You Started and Keep You Going on an Exercise Plan


• Winsor Pilates, a Great Addition to Your Exercise Routine


• Easy Steps To Avoiding Gym Rage


• Stretch and the City