As a certified personal trainer with a specialization in orthopedic exercise and an avid weight lifter, barre enthusiast and runner, my favorite message to convey to clients and readers alike is that training with weights might seem daunting, but it’ll assist with activities of daily living (ADL).

If you’ve ever aspired to, say, tend to your garden with ease or spend more time playing with your grandchildren on the floor pain-free, incorporating weights into your bodyweight workouts will introduce an external demand to your muscles that can then lead to greater adaptations, hypertrophy and muscle growth. In general, when your workouts are a touch tougher than your everyday life, everyday life might feel not only effortless, but more enjoyable.

“Whether you’re starting with bodyweight exercises, using resistance bands or progressing to heavier weights, there are options for every level and goal,” says Stacy Orsborn, certified personal trainer and co-founder of Victress MVMT. “For women, especially, but truly for all, it’s an investment in a healthier, more functional future, helping us live life fully, maintain independence and embrace each stage of life with strength and resilience.”

From dumbbell lunges to strolls with ankle weights, here are the best weighted workouts worth performing regularly for overall strength — especially as you get older. Plus, we recommend the exact gear to help you master them.