As we age, maintaining healthy bones and muscles becomes increasingly important. Adding strength training to our tool kit and regular exercise routine can reap rewards apart from getting stronger muscles. Here are a few reasons why you should consider adding strength training to your arsenal to continue living your best life:

• Firstly, and most importantly, strength training can help prevent age-related muscle loss, which happens to everyone as we get older. Known as sarcopenia, this condition is characterized by a gradual loss of muscle mass and strength, and can contribute to a range of health problems, including falls, fractures, and impaired mobility. By engaging in regular strength training exercises, we can help maintain or even increase muscle mass, thereby reducing the risk of these negative outcomes. Think about getting out of a low chair , the bath or putting your luggage in the overhead compartments. These all require strength and can be tasks that can be rehearsed in a gym setting to ensure you can continue these tasks effortlessly.

• In addition to preventing muscle loss, strength training can also help us maintain healthy bones. This is because as muscles grow stronger, they put more stress on the bones they are attached to, triggering the body to produce more bone tissue. This can improve bone density and reduce the risk of conditions like osteoporosis

• Strength training can help improves mental health. Regular exercise has been shown to reduce symptoms of depression and anxiety in people of all ages

• Exercise has also been linked to improved cognitive function, including better memory and concentration.

• Getting strong improves balance, which can reduce the risk of falls. When combined with other exercises that specifically target balance, such as yoga or tai chi, strength training can be an effective way to improve overall physical stability.

• Body weight - This is the easiest way to start strength training as you already have all you need. The weight of your body can be used to your advantage to build your muscles. Think about squatting exercises, raising yourself up on your tiptoes, doing push ups against the wall in standing. The list is endless and if you need some guidance and inspiration to get started then press the button in the educate section and we can exercise together.

• resistance band push ups - Using an outsized version of elastic bands was made popular by the singer Cher, years ago now but are still an excellent piece of kit for all abilities.

• Weights - I know what you're thinking, you don't want to invest in a dumbbell rack littering up your lounge but you already have items at home that can provide you with starter resistance. A tin of beans in each hand is a good start, a kilo of sugar in a plastic bag for easing holding is another, even lifting your cat is lifting weight but I don't think they will tolerate more than 3 repetitions!!

Strength training always conjures up images of beefed up individuals strutting around a gym but you don't need the gym to give your muscles a work out. Lets look at some basic methods to improve strength:

Wednesday's exercises focus on balance and coordination. Shifting your weight from one foot to the other - What are you waiting for ?

So you are sold on the idea of strength training. You've fastened your trainers on and are raring to go but how do you keep track of your progress? There are many ways to keep track but just keeping an exercise diary is a simple start. This is what to consider:

• Record the type of exercise eg sit to stand from the chair

• Record how many you do and how many sets

• Record how long it takes you to complete your routine

• If you are using weights , take a note of how many kilos

You can jot this down yourself or use an app to help you track your goals and suggest exercises. I use Fitbod app which will do this all for you. There are other ways to track which are more subtle. You can have a friend take a photo or video of you in action and compare as time goes on, taking measurements such as body weight or waist size will track progress. Simply fitting better into your clothes is a good indicator that you are on the right track

We all need some inspiration to keep us motivated. Meet the parents of Jeana at age 81 and 76 they are seeing the benefit of strength training. I have been watching their journey with interest and you can see major changes in strength and movement with 2 sessions per week lasting just 30 minutes. They started one year ago and under the watchful eye of their daughter , they are literally going from strength to strength. Thanks to the family for sharing. Follow them to track their progress

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