Exercise for 30 min on 2 or 3 nonconsecutive days a week. Start out with a weight you can lift 8 times. If you cannot lift 8 times in a row, reduce the weight. When you can do 2 sets of 10 to 15 repetitions easily, increase the weight to one you can lift it only 8 times. If it is difficult to hold hand weights, trying wrist weights. Exercise to the point at which it would be difficult to do another repetition without help.
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United States Department of Health and Human Services, The National Institute on Aging. Go4Life
NIH Quiz about Strength Exercises