According to a recent report from the Mayo Clinic, researchers are finding that strength training is more important than ever for a stronger, leaner, and healthier body.

“If you don’t do anything to replace the lean muscle you lose, you’ll increase the percentage of fat in your body,” says Edward Laskowski, M.D., a physical medicine and rehabilitation specialist at Mayo Clinic, Rochester, Minn., and co-director of the Mayo Clinic Sports Medicine Center. “But strength training can help you preserve and enhance your muscle mass — at any age.”

Besides being a great way to regenerate muscle, strength training also encourages strong bones, weight control, reduced risk of injury, stamina, well-being, and even a better night’s sleep. Strength Training is just the push your body needs to become healthier, no matter what your age or gender. Both men and women of all ages can benefit from adding strength training workouts to their fitness plans.

You don’t need to spend hours a day working out to benefit from strength training either. Two to three strength training sessions each week lasting just 20 to 30 minutes are sufficient for most people. For example, using the Dip Machine at home for just 20 minutes each week to start can deliver the results you need to increase your stamina and consequently, improve the quality of your workouts. After a few weeks, bump up your training on the Ultimate Body Press to 30 minutes twice or three times per week and you’ve got a fitness plan that’s sure to be effective.

Improvements in strength and stamina can become noticeable in just a few weeks, while major benefits may take a few months. Either way, with regular strength training, you’ll notice that you’ll be feeling better, looking leaner, and living healthier than ever.