Q. I am overweight and over 65. My muscles are getting flabby and I want to start using weights. I have some arthritis but am otherwise in good health. What size weights should I start with? How will I know when to add more weight - I don't want to be a body builder.

A. Good for you, being willing to work with weights. As I have mentioned previously, be sure to check with your physician before starting a new exercise program. But I am sure that he or she will be delighted.

It has been noted that exercise is a cornerstone of therapy for persons with arthritis. No matter how severe the condition, it is extremely important for older adults with arthritis to participate in physical-activity programs since a deterioration in fitness will clearly worsen their condition. People with arthritis who are de-conditioned lose strength, flexibility and endurance.

You, yourself, will need to determine the size of weights to use. You need them to be heavy enough that they challenge you and yet not so heavy that they cause pain. (Remember, you will feel some soreness in the beginning, which is usually located in the muscle and eases after a few weeks into training. But pain originates in the joint and will last longer than a few weeks, generally indicating that you have exercised that joint too strenuously, so pull back.)

To build strength, one uses a heavier weight or added resistance, lifting slowly with fewer repetitions, but continuing until you feel true muscle fatigue. To build endurance, use lighter weights with more repetitions, but again repeat until muscle fatigue.

You should work with weights three times a week with at least 48 hours in between muscle work. You start increasing the size of your weights, along with the number of sets of repetitions as the workout becomes easier and/or you notice that you have reached a plateau. Don't worry, you will not become a body builder!

I will also suggest that for your total physical fitness and health that besides working with the weights, that you combine your exercise routine with a low-impact cardiovascular component, such as daily walking, swimming, biking, etc.

You will soon notice a change in the way you feel and also find that you will shed some of that extra weight. The more lean muscle mass we have, the more calories we burn - even when we are asleep! And we also burn more calories the more active we are. Let me know how you progress.

Q. Why should I rest a day between lifting weights? I am anxious for results.

A. It is commendable that you are anxious for results, but be cautious not to overdo.

It is recommended that we rest our muscles for at least 48 hours between working them. The reason for this is that it gives the muscles and muscle fibers that we have challenged a chance to revive and also reduces the chance of overtraining.

However, this rule/suggestion pertains to heavy weight lifting where the goal is to build muscle size and strength. A bodybuilder who wants to create size purposely trains for brief, very intense periods, followed by rest days so that the muscle can grow.

On the other hand, if your goal is to become stronger and increase your lean muscle mass without building size, then it is suggested that you exercise for longer durations on a daily or high-frequency basis with moderate intensity.

Allow your muscles to fatigue, and when you feel you can't complete more than three to five more repetitions, stop. That represents your 70 to 75 percent threshold (of intensity).

Perfect form is essential - the body will find ways to cheat and perform less work. When using weights, do not rely on momentum by swinging the weights or working too quickly.

And whether or not you are using weights, always hold for a two-count beat at the top and bottom of every movement. This type of control in your training stimulates the deep muscle fibers and ensures maximum results from your efforts.

And, remember to have patience! When we are in a hurry for results we can easily overdo and sustain injury and/or pain. With practice and consistency it won't take too long for you to start noticing and feeling the changes in your body and physical condition. Keep up the good work!

As always, check with your own healthcare professional before undertaking any diet or exercise program.