While it may be challenging, we’ve never shied away from encouraging agebuzz readers to commit to strength training as a way to keep you physically, cognitively, and emotionally strong. Whether you’re working your core or preventing your muscles from shrinking, the benefits of strengthening muscles and staying strong are incalculable for a healthy body and mind.

So now the question is, are you ready to push the envelope? Are you ready to move on from basic squats and wall sits to incorporate a bit more weight into your workout? While some may blanch at the thought of “added weight,” the reality is that incorporating weights into your strength training may not only leave you feeling more accomplished but may keep you motivated to do more. In a study out of Finland, researchers found that not only can weightlifting slow or even reverse the muscle loss that often accompanies aging, but those who pursue weight training may gain a level of confidence to keep going – something previously unimaginable. In fact, you’ll never know if you like weight training until you try it. To find out more, click here.

If you need more to convince you, let’s review some of the benefits of taking up a weightlifting exercise routine. For a full and robust list of all the benefits that may come your way once you begin to lift a dumbbell, check out these 78 science-backed benefits of weightlifting for seniors. Among the most important? You’ll be combating age-related muscle loss, improving your osteoarthritis and bone health, fighting type 2 diabetes, and supporting your brain for better cognitive functioning. We also now have good evidence that lifting weights can relieve the mild-moderate depression so many of us have suffered, especially in the face of the pandemic.

Assuming most of us may still be reluctant to head back to an indoor gym, this doesn’t mean you need to put off weight training. In fact, the availability of either dumbbell weights or kettlebells can launch your weight training journey at home or outside without ever needing to step into a studio. And there are an array of resources to get you going and keep you progressing as you become more comfortable with heavier weights. First, some dumbbell exercise options: Very Well Fit has a good group of simple dumbbell exercises for seniors to start you off. For a few more challenging options, consider this video lesson from Silver Sneakers or Livestrong’s recommendation of the only five dumbbell exercises older adults need for total body strength. Alternatively (or in addition), you may want to think about taking up kettlebells. While dumbbells are likely easier for beginning weight lifters, for those advancing, kettlebells likely give you a more comprehensive workout. If you’re looking for some exercises with kettlebells developed specifically for older adults, get ready to swing your hips and watch here.

Of course, none of these new strength-building endeavors should be started without first checking in with your physician to ensure your body is ready to start pumping- and perhaps even a personal trainer to get you going initially. But once you get the go-ahead, you may want to begin by purchasing a few essential items. First, consider the book Strength Training for Seniors: Increase Your Balance, Stability, and Stamina to Rewind the Aging Process by certified personal trainer Paige Waehner. And then on to weights. For starters, you may want to consider these very lightweight sand-filled, strap-bearing weights from Gaiam that come in 2 lb and 4 lb varieties. Or consider a set of non-slip vinyl-coated dumbbells that come in a multitude of weights for you to work your way up. Finally, if you’d like to try a kettlebell, consider this adjustable option that allows you to make the kettlebell heavier as you gain strength and confidence. Bottom line? Start light, work toward heavier, and watch the benefits add up!