By the time you reach 60 years old, you may have lost up to 50 % of your muscular strength, 50 % your lung capacity and a good percentage of bone density.

After we reach the age of 30 years, we basically have two options. We can either begin the long downward spiral of becoming weaker or we can work to maintain our strength.

You see if you don't use it (your body) you're guaranteed to lose it as without the challenge of weight-bearing exercise, your body has no impetus to renew itself, and your tissues grow old, frail, and prone to weakness, injury and disease.

Recreational-type activities such as walking, tennis, etc, keep the heart and lungs somewhat conditioned, however, these kinds of activities cannot halt, let alone reverse muscle tissue loss. Strength training is the only viable way to address it and is the safest and most efficient solution to one of the most indiscernible and chronic health problems afflicting every adult - loss of muscle.

Strength training is no longer thought of as only a hobby of youth, but a lifetime method of keeping your strength which gets even more important as you get older. Whether you are 45 or 85 years old you can reclaim your youth by gaining strength and building muscle as fast as a 21 year old and easily becoming 100 to 150 % stronger.

Although strength training is sometimes known as resistance or weight training, it should not be confused with competitive sports like weightlifting, power lifting or bodybuilding. Strength training is exercise that uses resistance - and involves the use of barbells, dumbbells, machines and other equipment to improve strength, overall fitness, appearance and/or sports performance.

The basic premise of strength training is to use resistance to make muscles work harder than they are accustomed to working, and provides more health benefits than any other exercise or activity.

When challenged by weight-bearing exercise, the body is stimulated to produce growth hormone, a hormone that has been shown to slow the aging process. Your muscles and bones will have good reason to renew themselves as they are being challenged to stay strong. This also helps sweep away old, degenerated cells and tissue and allows the rejuvenation and rebuilding of new tissue that is younger, stronger, and healthier.

These improvements have a great influence on our metabolic efficiency, physical performance, risk of injury and have a strong impact on the overall quality of life.

Strong muscle, tendons and ligaments are less likely to give way under stress and are less likely to be injured. Increased bone density and strength reduces back and knee pain by strengthening muscle around these areas. It can also take away the pain and discomfort suffered by those with arthritic conditions.

Strength training is crucial to weight control, individuals who have more muscle mass have a higher metabolic rate (the rate the body burns fuel). Muscle is active tissue that consumes calories while stored fat uses very little energy. Strength training can provide up to a 15 % increase in metabolic rate thereby increasing available energy which is enormously helpful for weight loss and long term weight control. Without strength training, typically a person gradually loses about 5 % of their metabolic rate every decade.

Another important benefit of strength training is improved mental wellbeing; increased self-esteem, confidence and self-worth. The ability to handle stress more effectively and sleep better all contributes to reduced anxiety and depression.

If you're not currently involved in a strength training program, start one today it is the closest thing we have to the "Fountain of Youth" that is easily within our reach.

Don't wait - the sooner you begin, the better off you will be.