Get medical clearance before starting
Focus on resistance training 2 to 4 times per week
Use compound exercises like squats, presses, rows, hinges, and carries
Start with light to moderate weights
Progress gradually by adding weight, reps, or sets over time
Train each major muscle group at least twice per week
Prioritize proper form over heavy lifting
Include rest days between hard sessions
Eat enough protein at each meal
Aim for protein intake spread evenly across the day
Consume enough total calories to support muscle gain
Include carbohydrates to fuel workouts
Stay hydrated
Sleep 7 to 9 hours per night
Warm up before every workout
Add mobility and balance work
Use machines, dumbbells, bands, or bodyweight as needed
Avoid training to failure too often
Track workouts and progress
Be consistent for months, not days
Address joint pain or limitations early
Consider working with a qualified trainer or physical therapist
Support recovery with walking and light activity
Maintain vitamin D, calcium, and overall nutrient intake
Limit alcohol and smoking
Keep expectations realistic and steady