PERRINE, Fla. -- Research shows the benefits of strength training are endless at any age and especially as we get older. Yet the numbers are weak when it comes to Americans who have actually started a strength training program.

Annie Diaz, 57, wants to look and feel better as she gets older.

"I figured if I didn't look better in my 50s, I'd look worse in my 90s. So I said I've got to do something," said Diaz.

Diaz started a strength training program fives years ago. The benefits have been numerous.

"I have more energy, tremendous energy. Spiritually, it cleans your mind. Also physically, you get less sick. I haven't had a cold in maybe five years," said Diaz.

Certified fitness trainer Liz Caravia said feeling and looking better are just the beginning of a successful strength training program.

"You also increase your metabolic rate while at rest, so you're going to burn more calories. It gives you endurance for any activity, as well as, balance, coordination, flexibility as we age," said Caravia.

A recent study from the Centers for Disease Control and Prevention showed just 20 percent of Americans strength train.

Caravia said if you plan to join the gym, start with a comprehensive chest exercise, which hits several muscle groups at once including biceps and triceps.

Use dumbells in a variety of ways including standing, sitting and in combination with other exercises, which is called functional training or super setting.

Don't forget about your legs, especially the hamstrings.

"Your hamstrings are what actually stabilize the knee. So if you don't take care of the hamstring, you end up pulling some of those muscles, which are located in the back of the legs, your glutes which also hold your pelvis in," said Caravia.

If you don't have access to the gym, you can do many of the same moves right at home, utilizing cans of soup or even a pillowcase filled with potatoes.

Caravia says keep it simple and just get moving.

"You know it doesn't have to be in the weight room. It can be outside. Mix it up. Do it in the weightroom one day, go outside one day, go roller blading, play with your kids. You'll be that much better at playing and that much better at living. I mean who doesn't want to feel better and look better," said Caravia.

Caravia also suggested doing all the exercises slowly. This increases synovial fluid in the body which helps keep you flexible and your joints healthy. Just be sure to keep moving between sets.

That study from the Centers for Disease Control also revealed that within ethnic groups, strength training is lowest among Hispanics.

To learn more health and fitness tips go to PilatesByLiz.