If you’re like most people over the age of 25, looking in the mirror is a ritual that includes counting new wrinkles and wondering why your body is not as toned as it used to be. So you join a health club, hoping that exercise will lead you to the fountain of youth.

The good news is that what we do today—beginning right now—will determine the type of aging that we will experience tomorrow. Look at some of the high-profile baby boomers who are determined to age beautifully and gracefully and are doing a great job. Consider Kevin Costner and Meg Ryan, for example. It’s clear that something can be done about aging: These individuals have made the necessary lifestyle changes to remain young and vibrant, and so can you.

The Aging Process

One of the biggest problems we experience as we age is the loss of muscle tissue. We lose approximately 7 pounds of muscle per decade, and this accelerates after the age of 45. Unless we do something about it, muscle loss will negatively affect our strength, endurance, metabolic rate, bone density, body composition, functional abilities, and posture.

As we lose muscle tissue, our metabolic rate (the rate at which we burn calories) decreases at a rate of 2 percent per decade. What does this mean? Either we add more lean muscle tissue to increase the amount of calories that we expend, or we will experience an increase in unwanted body fat. After the age of 30 we will experience an average gain of 10 pounds of body fat per decade if we don’t do anything to prevent it. Estimates range from 25 to 43 percent body fat increase for women and 18 to 38 percent for men. We all begin to store fat around our vital organs. With weight gain comes increased risk of obesity-related disorders such as coronary artery disease, hypertension, diabetes, and osteoarthritis.

Bone density may begin to decrease in the mid thirties at the rate of 1 percent per year. This leads to an increased risk of fractures of the forearm, wrist, lumbar spine, hip, and vertebrae. There are postural changes, too: As muscles atrophy, the shoulders round, the head juts forward, the gait becomes slower, and the stride length shortens while increasing in width to help support the now-heavier body. What can we do about this inevitable aging process?

The Antiaging Plan

The true fountain of youth is strength training. What can you expect when adding strength training to your routine? Increased strength, increased muscle (3 to 4 pounds of it in 8 to 12 weeks), increased bone density, higher metabolic rate (1 pound of muscle burns 30 to 40 calories per day), improved posture, and decreased joint pain.

1. Wall Presses

Stand with your back to a wall. Press into the wall with your arms. Vary the position of your arms. Try above your head, out to the side, and everywhere in between. Hold each press for 30 seconds.

2. Back Rows

This exercise can be performed, sitting or standing, with resistance tubing. Wrap the tube around a pull. Maintain a neutral spine as you pull the tube toward you, keeping your elbows in close to your body. Pull the tube back as far as you can, while squeezing your shoulder blades together.

3. Back Extension

Lie on your stomach with your hands behind your head and shoulder blades pulled together. Keep your stomach muscles contracted throughout the exercise. Slowly lift your chest off the floor. Hold for 2 to 3 seconds, and then lower.

4. Bridging

Lie on your back with your knees bent and feet flat on the floor. Slowly lift your buttocks off the floor and roll up until your body weight is resting on the top of your shoulder blades. Hold this position for 2 to 3 seconds, and slowly lower to starting position.

5. Core Stabilization Exercises

One of my favorites for the abs is the alternating leg lift. Lie on your back and lift your legs so they are bent 90 degrees at both knee and hip. Tighten your abdominal muscles and stabilize your spine. Slowly extend one leg out to a 45-degree angle while the other leg remains still. Pull the extended leg back, and repeat with opposite leg.

6. Daily Abdominal Contractions

You can train your abs all day long, not just at the gym. Simply contract your abdominals approximately 25 percent, and hold the pose for as long as you can. Naturally, your muscles will fatigue. That’s okay. Just try again every time you think about it. Find triggers that remind you to contract the abs: when you hear a phone ring, for example, or stop at a red light.

7. Push-ups

If you’re new to strength training, you may choose to modify your push-ups and go from your knees. Each time, try to increase the amount you can do.

8. Balance Training

You do not need a beam to train your balance. A wobble board provides a challenging balancing exercise. Try one at your gym. You can balance on both legs, and as you progress, try one leg. Make it a game, and see how long you can balance before an edge touches down.

9. Wall Stretching

Using a wall provides a fun and relaxing way to incorporate stretching into your strength routine. One example is the wall hamstring stretch. Lie on your back with your feet up on the wall. With your legs straight, you should feel the stretch. Move your buttocks closer to the wall for a greater stretch.

10. Pelvic Floor Exercises

Kegel exercises help to strengthen the pelvic floor muscles. They benefit both men and women. Imagine contracting the muscles that stop the flow of urine. Perform 10 reps of quick contractions three times a week, increasing to 3 sets. When you’re used to that, work up to 10 sets four times a week of 10-second contractions followed by 20 seconds of relaxation.

These exercises may be tailored to help you reach your specific goals. Work with your personal trainer to design your own age-defying workout.