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No matter what your age, you can improve your fitness. If it's been a long time since you've exercised and you're feeling less than fit, you might think that it's too late to make a change. But you're wrong. You can improve your fitness at any age.

Yes. A 70-year-old can still build muscle. Seniors can build muscle, improve balance, and get even stronger as they get older. For older adults who haven't lifted weights before, or, where it's been several years since you've touched a weight, you can actually be stronger next year than you are right now.

This is called progressive resistance training. Clinical trials have consistently shown all adults ? even very frail people over the age of 75 ? can make significant gains in muscle mass and strength by doing progressive resistance training at least twice a week.

While there is no way to fully ?stop the clock,? it's possible for many older adults to increase muscle strength with exercise, which can help maintain mobility and independence into later life.

Numerous experts recommend resistance and weight training as the best ways to rebuild muscle. And in addition to building muscle mass, this type of exercise increases bone mass, which is another key to remaining mobile as you age.

Even if you begin working out later in life, there's still potential for muscle growth. It's all about modifying your diet and exercise regimen. There are countless studies that suggest several benefits for weight training over the age of 60. It's best to start by incorporating HIIT into your routine.

Proper diet and physical activity can combat some age-related muscle loss, Gray says. Maintaining muscle comes down to continued movement. ?Doesn't matter if you garden or if you ride a bicycle like I do or if you go to the gym,? she says.