By: ProHealth West Wood Health & Fitness Center Staff
Strengthening exercises are an important part of healthy aging, since muscle mass tends to decline over time. Maintaining strength also can help support the body, including the muscles, joints, and bones. Strength is needed for even simple movements such as sitting up and lifting objects. For this reason, it is beneficial to include strength training exercises and weights in your fitness routine.
The American Cancer Society recommends that adults alternate strength training exercises for the upper body, core, and legs. It is suggested that these muscle groups be trained at least twice a week to help maintain overall strength and ensure that no area of the body is neglected. As a beginner, it is essential to start with weights that are appropriate for your skill level and comfort to help reduce the risk of strains or injury. Repetitions are typically advised to fall within an eight to twelve range to help keep your strength training sessions manageable while supporting gradual progress. If you are new to strength training, unsure where to start, or looking for expert guidance to help ensure proper exercise technique, our personal training sessions may be a good fit for you.
The American Cancer Society suggests using an exercise ball to help support core strength. Exercise balls are commonly incorporated into circuit strength training and used for stretching exercises. They can be used in a variety of movements, such as push-ups, to add variation and resistance.
Consider ways to include weights in exercises you may already be doing as well. For example, if you are a runner, you might try a weighted vest or ankle weights to increase the intensity of your workout on your abs, arms, and legs. If you practice fitness dancing at home, holding dumbbells may help support upper-body toning.
The next time you work out, try adding strength exercises to your routine to help build steady, stronger muscles.
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Reference:
American Cancer Society. “Strength Exercises and Weight Training.” American Cancer Society. October 24, 2025. https://www.cancer.org/cancer/risk-prevention/diet-physical-activity/get-active/strength-training.html?utm_
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