Gloria Rosholt is spending her golden years pumping iron.

Rosholt, 72 is a regular at a health and fitness center in Minnetonka, Minn.

Although she doesn't quite think of herself as a gym rat - a popular term for buffed health-club denizens- Rosholt could give many of them a run for their money. Her fitness routine includes bench presses, left lifts, bicep curls, and other exercises that use the center's weight equipment.

The idea isn't to look like Arnold Schwarzenegger. Instead, its to help this grandmother of seven to stay strong enough to enjoy life.

Since she began weight lifting about five years ago, Roshold "feels great," claims her arthritis has gotten better and the pain from another chronic condition has vanished.

Studies show that after age, 40, most people lose about 1 percent of their muscle mass each year.

"I wish I would have started this when I was a lot younger," she said.

Thanks in part to a ubiquitous health-club ads featuring young hardbodies, the weight room at the gym typically isn't thought of as a place for Rosholt and other senior citizens. But an impressive and growing mountain of medical evidence suggests otherwise.

Weight lifting, according to studies, is one of the most important activities that older adults and pursue to stay healthy. In fact, out of all age groups, older adults Jun. benefit most from the practice.

Working out regularly with weights can stop or even reverse some of the most nefarious effects of aging. That includes muscle tone, bone weakening and lose of strength. It also may improve mental health.

No matter what your age or fitness level, there are benefits to strength training. It's never too late to start," said Dr. Arthur Leon, a Biologist who heads the University of Minnesota's Laboratory of Physiological Hygiene and Exercise Science.

Health organizations have taken note of weightlifting's benefits. The American College of Sports Medicine, for example, recently revised its fitness guidelines for older adults. For the first time, the organization recommends that adults age 50 and older work out with weights two to three times a week. The National Institute on Aging also recommends weight lifting for older adults. Both also continue to recommend aerobic activity.

Despite weightlifting's benefit, health experts say weight workouts can be a tough sell to an older crowd. The main reason is public perception. Many people, but especially older adults, think that weight lifting is only for those who are already physically fit. In addition, many equate weight lifting with body building.

According to Leon and other health experts, the truth is that weightlifting's benefits for older adults are subtler and more important than developing washboard abdominal muscles.

"It's about performing well, feeling well and not losing your mobility or independence," said Gayle Winegar, a nationally known expert on fitness for older adults.

How weight lifting does this is straightforward. It builds muscle, which leads to other benefits. Doctors have long known that muscle loss occurs with age. There's even a term for it: sarcopenia, Greek for "reduction of fless." Sarcopenia begins fairly early in life. Studies show that after age 40, most people lose about 1 percent of their muscle mass each year.

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The obvious effect is decreasing strength, according to Leon and other experts. Fatigue sets in faster and it's harder to do the things you once did. If you're weaker, walking and other activities are more difficult and you may do them less often. That, in turn may cause balance difficulties and increase the risk of falls - one of the most common causes of injury and death in older adults.

Sarcopenia also has other wide-ranging effects. Having less muscle alters metabolism. Consequences include obesity and other changes that alter the body's ability to use insulin effectively, which increases the risk of diabetes. And because muscular contractions have keep bones strong, muscle loss can lead to weaker bones.

Fortunately, studies show that building muscle can stop all of these effects or even reverse them. That's true no matter how old you are and what kind of shape you're in.

In one landmark study of weightlifting's benefits, involving frail elderly participants, a team from Tufts University found that nursing home residents with an average age of 87 tripled their muscle strength after 10 weeks of weight lifting and stair climbing. They also increased the size of their Ugh muscles by about 10 percent. Some regained the ability to walk without canes and to perform other tasks without assistance.

In general, "the older and more frail a person is, the more important exercise becomes," wrote study author Dr. Maria Fiatorone.

Other studies have found that weightlifting also can help create a feeling of well-being, which reduces the risk of depression.

Even with weight-training benefits firmly established, a program can be intimidating, said Winegar. Older people didn't grow up in times when there was a focus on fitness. Weight equipment may seem complicated. Going to a gym can be downright frightening.

Although some simple weight lifting exercises can be done at home, such as using soup cans or other items to build bicep muscles, many health organizations recommend working out in a professional setting for maximum benefits. Fortunately, there are a growing number of facilities that cater to older adults, according to the International Health, Racquet and Sports Club Association.

Because older adults often have existing health conditions, and because the key to any exercise program is persistence, it's especially important to find a facility that is a good fit for seniors and their health needs, experts say. Criteria to look for include:

• Experienced and trained staff members. Although weight training is generally safe, conditions such as high blood pressure or heart disease can make some activities risky. The staff should be aware of conditions common to older adults and know how to work around them. Staff members also should recommend seeing a physician before starting any fitness program. Ask if trainers are certified by the American College of Sports Medicine.
• Specialized and varied equipment. Features to look for include extra cushions, which older adults may need for exercises that involve lying on the floor. Large, inflated rubber balls - called physioballs - are also good equipment. Equipment that works that cardiovascular system, such as treadmills, should be available, as well, because aerobic exercise is still critical to fitness.
• Atmosphere. How does the club feel? Try to gauge how accessible staff members are. Look at the age of the clientele. Ask about classes and other programs designed for older adults. Are there other older adults working out there?
• For a free copy of "Exercise: A Guide from the National Institute of Aging," call 800-222-2225. You can also get information from the National Institute on Aging's website and at the American College of Sports Medicine.