Youve read over and over that strength traininglifting weightsis a fountain of youth and helps keep your body strong as you age. And youve decided youd like to buy some dumbbells and set up an exercise program in your home.

The first thing to do is to make an appointment with your health care provider. Since strength training is good for almost any physical problem, you will probably be given the green light. But if your doctor gives you any warninglisten and do what he or she says. There are some physical conditions that preclude strength training.

Now that you have approval, how many weights do you need? Where can you purchase them? How much will they cost? What else will you need?

Youve probably heard that you can use soup cans or gallon jugs filled with water, and its true that you can. However, I believe that youre better off purchasing dumbbells--cans are hard to hold onto, and jugs of water slosh around so you dont get the same response as you do with a dumbbell. The one exception to this is if you are very weak and cannot lift a 3-pound weight. In that case, you may want to use cans of food or bottles of water rather than purchase one or two pound weights which youll soon abandon as you become stronger.

Youll need at least three different sizes of weights for working different muscles. For instance, youll need a lighter weight for working the triceps muscle (the one below your upper arm that we call bat wings) than you will for other exercises.

Weights (dumbbells) are available at discount stores and at sporting goods stores where youll have several kinds from which to choose. The least expensive are the plain gray metal weights with hexagonal ends which work just as well as more expensive ones. The gray weights cost approximately fifty cents per pounda pair of five pound weights weighing a total of ten pounds will cost about five dollars. The ones with round ends tend to roll when you put them on a chair seat, which can result in injured toes,. If you place one weight diagonally across the other one when you put them down; this lessens the possibility of the dumbbells rolling off the chair seat.

To begin with, youll need light weights, although youll soon leave those behind and move to heavier ones as your muscles get stronger. If you are a female over forty, I recommend that you begin with: one pair each of 3, 5 and 8 pounds. A man should purchase one pair each of: 5, 8 and 10 pound weights. Men who pursue an aggressive program, will soon need 12 and 15 pound weights.

You will need a chair without arms (a folding chair works just fine) and a space large enough that you can lie on the floor with arms and legs spread out for floor exercises and stretching. If you really get into weight lifting, you may want to invest in a pair of ankle weights, but you wont need them to begin your program. You can always add them later for lower body exercises,

If you have arthritis in your hands, you may find that a pair of weight lifting gloves will help make lifting the weights more comfortable. Other equipment youll need includes a chair, a towel, a bottle of water and a good pair of shoes. Please dont ever lift weights without shoes onit isnt worth taking a chance on injuring your toes.

Finally find a place to store them where theyll be out of the way. and easily accessibleso you wont be tempted to put off exercising because they are difficult to get at.
Please dont forget to drink water while youre exercising. Keep a bottle of water handy while youre working out and drink frequently.

I suggest that you find a workout partneryoull be able to motivate each other on the days you just dont feel like exercising, but I promise that if you go ahead, youll be energized afterward. Many people tell me that they have more energy after they have finished a workout than they did when they came to class.

You should also create a schedule of times and days for your workout. Write down your schedule so you wont forget. You should not do resistance training on successive days with the same parts of your body. For instance, you wouldnt want to do upper body exercises on consecutive days. If you want to lift weights every day, alternate upper body and lower body. For instance, do upper body and Monday, Wednesday and Friday, and lower body on Tuesday, Thursday and Saturday.

Youll get the best results by doing resistance training at least twice a week--not more than three times.
Now, youre all set to begin your program. My book Over 40 & Gettin Stronger contains complete instructions for a strength exercise workout. You can order a copy at my web site www.StrongOver40.com or at Amazon.com.