Women should pay special attention to weight training in their exercise routines because their risk of osteoporosis increases as they approach menopause. Weight training improves bone density more effectively than other types of exercise. The U.S. Department of Health and Human Services recommends incorporating weight training at least twice a week, with exercises like bicep curls, deadlifts, bench presses, and push-ups. Studies show that consistent exercise can significantly reduce early death rates for women, and it's never too late to start, even at 60. While men might not see as much improvement in bone density from weight training, they still benefit from it. Men are more prone to tendon ruptures due to lack of flexibility, so they should also consider stretching exercises like yoga and Pilates. Regardless of gender, everyone should focus on comprehensive fitness, including strength training, endurance, aerobic exercise, flexibility, and balance.