I'm now 68 and have noticed my upper body strength is not what it was. I've never lifted weights even during my football and wrestling days, but I was pretty strong. I bought a rower on Craigslist a few months back. Just a half hour on the rower is all I need, drenched in sweat, legs are like jelly and my chest and arms are firming up. Wife is noticing my guns.I finish the workout by reversing my hands and doing curls, it's great . Cycling has never taken weight off me but I've been losing a lb a week since I've been rowing. Ride one day, row the next.