Whether you're an enthusiastic and eager grandmother, a millennial, or just adjusting to adulthood, you can benefit from regular strength training.

While most people focus solely on cardio, also known as aerobic exercise, strength training is important for everyday health and isn't just about looking good or improving athletic performance. As we age, we naturally begin to lose muscle mass and our bone density starts to decrease.

Strength training creates micro-tears in the muscles, which then repair themselves and become stronger. A similar process occurs in bones, which are fortified with calcium as they rebuild after being tested with resistance.

Three benefits of strength training include:

1. Improved ability to perform daily activities.

The stronger your muscles are, the easier it will be to get groceries out of the car, pick up your children, or take a package off the top shelf of the cabinet.

2. Better balance and stability.

When your muscles are strong and resilient, it will be easier to maintain your balance while moving. The more stable you are, the safer you will be throughout your day or while playing sports.

3. Increased calories burned.

Strength training increases the body's metabolic rate, causing you to burn more calories throughout the day. This significantly aids in long-term weight loss and helps maintain an optimal body composition.

Your exercise routine should include strength training, using accessories such as dumbbells, resistance bands or kettlebells or your own body weight to work muscle groups (such as with push-ups or sit-ups).

The secrets of successful strength training

Starting a new regimen can be daunting, especially if you're not particularly athletic, but don't despair! Your body will quickly adapt to the training, and you'll create a habit you can maintain for the rest of your life.

Here are some things to keep in mind when embarking on your strength training routine:

Challenge yourself continually

Progressive training is important if you want your muscle-building routine to be productive. Don't just do the same thing over and over, because you won't get results. If you lift the same amount of weight for the same number of repetitions during each workout, you'll stay the same. At some point, you'll need to try either doing more repetitions or using more weight.

Work hard

Use your body weight as resistance or lift weights regularly, three to four times per week.

Do it in a balanced way

Do exercises for both your upper and lower body to ensure you maintain good muscle balance throughout your body.

Days off

Take at least one or two days of rest per week, because when you overtrain, you compromise your ability to recover and you'll start to regress.

Motivation

Consider recruiting a friend or family member to exercise with you so you can be accountable and decide what your reward system will be.

Patience

Give it time to see results. Muscle development and strength gains take time.

The good news is that incorporating weights into your exercise program doesn't have to be complicated to achieve results. Consistency is the key to long-term success.

- By Samantha Clayton, AFAA, ISSA – Vice President, Global Sports Performance and Physical Education, Herbalife Nutrition.