If you’re determined to be healthy, strong and independent as you age, you need to be lifting something heavy on a regular basis.

How heavy?

That depends on your current health and fitness, but almost everyone can lift something. Start with a can of peas. Progress to a heavy purse (loaded with cans of peas, if necessary!).

And since this is October and you may have a pumpkin sitting around looking decorative, you may as well put that to good use.

Almost anything you can do with a medicine ball (you know, those heavy round things in gyms), you can also do with a pumpkin. Just watch out for the stem!

Here’s an example of a pumpkin exercise: Knee Lifts!

Why is weight training so important?

Your muscle mass largely determines your resting metabolic rate—how many calories you burn by just living and breathing.

Weight lifting doesn’t only train your muscles; it trains your bones. When you perform a bicep curl, for example, your muscles tug on your arm’s bones. Your bones become stronger and more dense.

Plus, by constantly challenging yourself to do things you never thought possible, your confidence grows.

Need help developing a weight-training program? Get in touch.