Maintaining healthy muscle tone is important as we age. As we grow older, particularly over 40, our hormone levels change and this makes it more challenging for both men and women to maintain healthy muscle tissue. Our metabolism slows, and this gradual process will otherwise see our body mass transform into lower muscle content and higher body fat content. Unless we take positive action to counteract these changes, things will catch up to us eventually. Moderate strength training is an excellent way to maintain healthy levels of muscle tone and keep body fat levels in check.

So how do we define strength training? Strength training involves muscle exercise with weights or some other form of resistance. However, I want to distinguish muscle strength from muscle endurance. Both are good and we should strive to achieve both as part of our overall physical fitness program.

When we want to increase muscle endurance, we would typically use lighter weights and more repetitions. Building muscle strength, via strength training, requires heavier weights and fewer repetitions. Just to be clear, I am not talking about becoming a professional bodybuilder here. I am aiming for that that healthy look of muscle tone and shape.

So how do you know how much weight you should use? Well, your body and your mind will tell you. Pick a set of four to six exercises; perform four sets of each exercise. Start with a light weight that you know is moderate and perform the following rep pattern as you progress through each set; 12 - 10 - 8 - 6. Try to increase the weight slightly on each set. Keep a journal of your workout and gauge yourself for each set of each exercise. Write down a goal for the target weight for your next workout. Do so for each set of each exercise, based upon how easy or how challenging the set was.

The objective of this method is to challenge oneself to lift a little heavier, thereby giving more emphasis to muscle strength and healthy muscle tone as opposed to muscle endurance only. Healthy muscle tone, particularly for those over 40, produces a variety of health benefits. You will feel and look better. You will have more energy and agility. Good luck with your fitness goals.