Resistance training is increasingly important as you age. It helps build and maintain strong bones and vital muscle tissue, preventing sarcopenia – the gradual muscle tissue loss that begins at age 30 and beyond.

Women, especially, need to give attention to upper body strength, since it seems to decline rapidly with age. Practicing a good upper body strengthening program regularly will keep you strong and active for years to come.

1. PUSH UPS

To begin lie face down on the floor, then start by pressing your hands to the floor while you lift your body weight up. You can use your knees for support or come up onto your toes. Your body should be parallel to the ground. Return to the starting position.

Perform 3 sets of 15 reps.

2. OVERHEAD SHOULDER PRESS

To begin you will need a set of dumbbells. Stand with your feet shoulder width apart. Keep a slight bend in your knees. Bring the dumbbells up to a 90 degree position. Next, raise the dumbbells up over head until they meet in the middle above your head. Return to the starting position.

Perform 3 sets of 15 reps.

3. SIDE LATERAL SHOULDER RAISES

To begin you will need a set of dumbbells. Stand with your feet shoulder width apart. Keep a slight bend in your knees. Lift the dumbbells from your sides. Maintain a slight bend in your elbows throughout the movement. Bring the dumbbells up until your arms are parallel to the floor, then return to the starting position.

Perform 3 sets of 15 reps. 

4. BENT OVER DEAD ROW

Holding a pair of dumbbells, stand with your feet shoulder width apart; bend over at your waist until your upper body is at a 45 degree angle. Hold the dumbbells using an underhand grip. Your arms should be bent at your sides. Slowly, begin lowering the dumbbells until your arms are straight. Keep your shoulders pulled back and your chest high throughout the movement. Do not allow your shoulders to round out at the bottom of the movement. Return to the starting position.

Perform 3 sets of 15 reps. 

5. DUMBELL FRENCH PRESS

Lie on your back on the floor. Keep your knees bent and feet on the floor. Using a pair of dumbbells, extend your arms straight up; the dumbbells should be facing each other. To begin the movement, lower the dumbbells toward your ears until your arms are bent at a 90 degree angle. Return to the starting position.

Perform 3 sets of 15 reps.

6. BICEP CURLS 

Holding a pair of dumbbells, stand width your feet shoulder with apart; curl the dumbbells up as high as you can without allowing your elbows to leave your side. Return to the starting position.

Perform 3 sets of 15 reps.