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Muscle-strengthening activities can provide numerous health benefits, particularly as you grow older. There are many ways you can strengthen your muscles, whether it’s at home or the gym. The activities you choose should work all the major muscle groups of your body (legs, hips, back, chest, abdomen, shoulders, and arms).

No matter your age, regular physical activity is one of the most important things you can do for your health. And if you’re an older adult (65 years of age or older), regular physical activity is essential for healthy aging. To get the health benefits of physical activity, not only do you need to do aerobic activities that make you breathe harder and your heart beat faster, but you also need to do strengthening activities to make your muscles stronger.

According to the 2008 Physical Activity Guidelines for Americans, older adults gain substantial health benefits from 2 hours and 30 minutes (150 minutes) a week of moderate-intensity aerobic activity (i.e., brisk walking), in combination with muscle-strengthening activities on 2 or more days a week that work all seven major muscle groups—your legs, hips, back, abdomen, chest, shoulders, and arms.

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