Who said seniors can't "pump iron?" Exercise programs that include weight training have been shown to boost energy, improve muscle strength and endurance, and speed up your metabolism for better weight control. Experts say you're never too old.

With lack of exercise, muscle mass diminishes about 1% per year after age 30. Challenging your muscles for 20-30 minutes twice a week can forestall this process and improve your well-being. A study of nursing home residents found that 10 weeks of progressive strength training for thigh and lower leg muscles increased muscle strength an average of 113%. Walking speed and stair climbing ability also improved. Several residents even traded in their walkers for canes.

Strength training stresses bones (in a good way), which  strengthens them and helps prevent osteoporosis. Postmenopausal women who lifted weights twice a week for one year were able to increase their muscle mass 9% and their bone density as well. Strength training also reduces the risk for adult-onset diabetes, raises the level of "good" HDL cholesterol, and eases arthritis pain.

You don't need fancy equipment to benefit from strength training. You can buy hand weights or elastic resistance bands, use household objects such as canned goods, or even use your own body. For example, you can get weight resistance with "wall push-ups." Simply stand about two feet or less from a wall, extend your hands to the wall, and push away from the wall and back. To get maximum benefit from this, or any other weight-bearing exercise, do several slow repetitions. It's a good idea to get your doctor's OK if you are unsure about your fitness level. To avoid injuries, a physical therapist or health club trainer can instruct you in proper techniques.