Lifting should be an integral part of senior fitness program because it prevents risk of injury and sudden heart attacks, protects bone health and muscle mass, makes you stronger and fitter, develop better body mechanics such as improved coordination or a proper posture, improve glucose control and reduces the risk of type 2 diabetes.

When performing muscular fitness, make sure to find a balance between increased weight and preventing injury. Begin with light resistance or no resistance at all. If able complete do 2×10 repetitions, gradually add weight every two weeks to increase intensity. Have at least a 48 hours break between each muscular fitness session or exercise daily working on different group muscles.