Tips to Strengthen Your Muscles

Muscle mass decreases with age; when this occurs, the lost muscle is replaced with fat, resulting in weight gain. Strength training, even as little as 15 minutes daily, will help you preserve and increase muscle in the body. This type of activity also helps you develop stronger bones and reduce risk for bone-density problems, like osteoporosis, according to MayoClinic.com. Energy and stamina are also increased with regular strength-training sessions.
Step 1
Work your major muscle groups, including your hips, abdominals, legs, arms, chest and back. You can use resistance bands, free weights or your own body weight to tone these muscle groups.
Step 2
Use a circuit-training approach for a more effective 15 minute workout. Circuit training burns 30 percent more calories than traditional strength-training workouts, according to "Fitness" magazine. Start out with a toning exercise, such as leg squats. Alternate to an intense cardiovascular activity, like jumping rope, for several minutes. Continue this rotation for your entire 15-minute workout, selecting a new strength-training exercise during each new circuit.
Step 3
Select high-calorie-burning activities to get the most out of your 15-minute sessions. For example, walking at 2 miles per hour burns 183 calories an hour for a 160-lb. person, MayoClinic.com calculates. Increase your intensity to jogging and the calorie burn increases to 584 an hour. Burn even more calories with running, which sheds 986 calories an hour. Other activities with high calorie burn include jumping jacks, rollerblading and swimming laps.
Step 4
Strength-train at least twice a week, the Centers for Disease Control and Prevention recommend. As you build muscle, your body will continue to burn calories even after your workout session has ended --- even if the sessions only last about 15 minutes.
Tips and Warnings
Do not work a muscle group on consecutive days in order to allow for proper recovery. For example, if you work your abs and hips Monday, wait until at least Wednesday to tone this muscle group again. On Tuesday, select different muscle groups to work, like the legs and back.
Talk with your doctor about your strength-training plans. She can assist in setting healthy goals for your situation.