Women ages 65 and older are the least likely group to do strength exercises. But they should. Weight lifters maintain stronger muscles, sturdier bones, and better balance. The best news? Almost anyone can do it. In a small study reported in Arthritis and Rheumatism, older women with fibromyalgia who performed strength training enjoyed the same benefits as healthy women. As an added bonus, they won significant pain relief.

To get your weight-lifting routine off the ground, try these tips:

1. Ask your doctor if you need to observe any precautions.
2. To avoid injury, start out with very light weights, or no weight at all. Gradually add weight as you can do more repetitions.
3. It should take a good effort to lift or push the weight. If you can’t lift at least eight times in a row, the weight is too heavy. If you can lift it more than 15 times in a row, it’s too light.
4. Lift or push the weight for three seconds, hold the position for one second, and lower for three more seconds.
5. Exhale as you lift or push, and inhale as you relax. Don’t hold your breath.
6. It’s normal to be a bit sore or tired for a few days after strength training. If you feel pain, exhaustion, sore joints, or muscle pulls, you’re overdoing it.