Do serious strength training, with weights, two days a week for the rest of your life — Harry’s Rule #3 from the book, Younger Next Year.

We’ve already looked at the benefits of strength training. In particular, lifting heavy weights will significantly improve neuro-connector strength and coordination. This will serve you well into the twilight of your life, giving you vitality and freedom — quality of life to the end.

What are the keys to starting a strength training program? Here are the broad strokes of getting on the road to a new, stronger you:

Decide – Make a decision that you will commit to strength training twice a week for the rest of your life. I have. And remember — it’s never too late to start. Studies have been done that show nursing home residents in their 80’s and 90’s experienced remarkable improvement in overall body strength with a training program;

Learn – If you have little or no experience with strength training, you need to learn how to do it properly. What’s the best way to begin a program? What exercises are best? How do I perform each exercise correctly? Learn these answers by using a personal trainer. A few sessions with a trainer will get you off on the right foot. If time or budget don’t allow for this, at least get a good book and use the internet to learn correct form for all exercises;

Where – Unless you have a decent one at home, you will need to join a gym. Having access to the quality equipment is essential;

Start Slowly – If it has been a while since you hit the weights or if this is new for you, go easy at the beginning. Use lighter weights and higher repetitions for each exercise. Your joints — the ligaments and tendons — are the weak link. They need to be strengthened before you start hitting the heavier weights. Avoiding injury is key in strength training;

Free Weights – While incorporating machines into your workouts is fine, the bulk of your strength training should be done with free weights. Old fashioned, yes. But they work;

Legs – Don’t forget the legs. A common sight at any gym is the guy with chiselled pecs, bulging biceps, and chicken legs. As we age, leg strength is especially important. Don’t neglect them! Squats and lunges are your friends;

Strength training plays a critical role in the anti-aging process. Commit to doing it twice a week for the rest of your life and it will be one of the best decisions you have ever made.