Strength training

Strength training is another key part of a fitness training plan. Muscular fitness can help you increase bone strength and muscle fitness. And it can help you stay at a healthy weight or lose weight. It also can improve your skills in doing everyday activities. Aim to do strength training of all the major muscle groups at least twice a week.

Most gyms offer many resistance machines, free weights and other strength training tools. But you don't need to be a gym member or buy costly equipment to get strength training benefits.

Hand-held weights or homemade weights, such as plastic soft drink bottles filled with water or sand, may work just as well. Or use low-cost resistance bands. Your own body weight counts too. Try pushups, pullups, situps and leg squats.