How old is too old to build muscle and gain strength? The short answer: When you’re dead.

First and foremost, there are zero qualified research studies that show an age when muscle, strength, and endurance cannot be developed. You can be 50, 70, 90, or 100. If you strength train, beginner or long-time exerciser, you can build strength, endurance, and even mass. These may take more time and be harder to do as we age, especially building muscle size. But the most common goals are to build strength and endurance.

There are some differences in how you approach strength training as you age. These differences are in the how, how often, and what type categories. And before I go any further, there is one simple truth that I want to make clear.

If you have been doing an exercise, and have had no problems as a result of doing it, you are just fine to keep doing that exercise. Everybody is different. Let’s use jumping jacks for an example. If you are 70 years old, and you have been doing jumping jacks for a long time and have had no problems with doing them, keep doing them. The impact of those jacks is great for bone density, and the strength and endurance you get from them can be significant.

But, if you are 70, and you have not been doing jumping jacks, start with something a little easier before you try them. For example, try simply hopping in place—both feet, nothing fancy. Then, if you feel good doing these, after adequate recovery, several times per week, over a couple of weeks, try easy jumping jacks. Jump a little wider with your feet and swing your arms out and up to about shoulder height. If that feels fine after a few workouts, try full jacks. Progression is key.

There is no reason to stop doing any exercise because of your age either. There are factors that may be reasons to stop or slow down with an exercise; however, age is not one of these reasons.

Important things to consider when starting off with strength training are to begin at a scaled-back pace and resistance and perform more careful movements. If you are new to strength training, learn the motions of an exercise with little or no resistance. Then add more resistance as you go.

For example, if you are going to do a biceps curl (arm curl), go through the motion of that exercise, then add maybe as little as 3-5 pounds with dumbbells. If this is very easy, add a couple more pounds. If you are naturally stronger, you may find that you need more weight to start with. But keep the same principles in mind.

It is also very important to allow more time for recovery—both during your workouts and also between workouts. It does take more time as you age to recover, repair, and grow muscles. This does not mean you sit around and rest all day. You can do light exercises, like go for a moderate, 20+ minutes walk. And easy stretching will help any soreness and help you maintain and increase your flexibility. Getting to know how your body responds will help you progress safely.

Many studies have shown that no matter how old you are, you can build strength and muscle. And do you know what else you can improve at any age? You can improve your mobility, balance, nutrition habits, and your mental fitness. All are important aspects of your overall wellness.

Age is not an excuse for you to not start or not continue a fitness and wellness program. Age, in fact, is a great reason for you to start. If you are not physically able to participate in activities as you get older, it will surely impact your happiness and sense of fulfillment.

Karen