If we’re honest, most of us would admit that our physical strength may not be what it used to be. Maybe we’re less physically active, maybe we carry fewer heavier items, maybe we’re not challenging our bodies the way we used to. Whether due to age-related disability, the pandemic, or some other reason, for many, there’s been a noticeable decline in physical strength- and that leaves you vulnerable in so many ways.

It’s easy to lose muscle mass, even if you stop moving or strength training for just a short period of time. As one expert has made clear, “People older than age 65 are especially vulnerable to muscle atrophy.” Even if you’ve been active and regularly engage in strength training, in just a short period of time, if you stop, you can lose a significant portion of the muscle you’ve built up. For many, the diminished activity during the pandemic restrictions has meant a cascade of problems, as muscles have weakened and atrophied, mobility and functioning have thus diminished and the risk of (or fear of) falling has increased. But all is not lost if you’ve been sedentary or remiss. Just as we’ve promoted “movement as medicine,” we can also emphatically declare that “strength training is healthcare,” and that you can acquire significant health benefits by building back those muscles, regardless of your age.

Want more reasons to focus on strength training and muscle building? First, new research out of Japan reports that strength training (either at the gym or even just carrying heavy items around the house) for 30-60 minutes a week can reduce your risk of death from heart disease, cancer, and diabetes by up to 20%. Then add in some aerobic exercise and the risk drops even further. The New York Times recently reported on another study examining the relationship between muscle mass and cardiovascular disease. Examining adults going through middle age and beyond, this new study found, at least in men, a strong association between muscle mass and risk of developing heart disease. Those who entered middle age with plenty of muscle were able to lower their cardiovascular risk by more than 80%. There’s also new research out of Iowa State University that the kind of resistance training that builds up muscle also seems to be of value in promoting better sleep.

So if you want to get started (or resume your prior strength training), where should you begin? Starting at the basics, you need to engage in anything that resists your movement so that you’re contracting your muscles. In that way, you will build muscle, grow stronger, build up bone density, and ramp up your endurance. You can use your own weight (with just basic lunges or squats) or free weights, kettlebells, straps, or some other gym equipment. US News has a new handy list of 9 safe and essential resistance exercises, so grab some water and read here. Healthline has also published easy-to-understand resources to help safely guide your strength training and stretching, and weight training. There are also free and accessible videos put together by the USDA to assist you in your training routines. While it’s best to consult a professional or your physician to confirm that your routine does not pose a risk of injury, the reality is that there are few if any strengthening exercises that are beyond reach, regardless of your age, as long as you start with a slow and reasonable approach and build up. And remember, your goal is not to replicate the physique of a WWE performer: it’s to consistently and regularly challenge your muscles to support you for the long term.