#1: People who walk for exercise instead of lifting weights tend to lose a whopping 2.5 to 3.5 kilos of muscle in each decade of adulthood. This is a main factor leading to fat gain as you age, and lifting has the power to prevent it. The reason is that strength training builds muscle so that you improve your metabolism and make it possible to sustain the ideal body composition over time.
It also helps, in women in particular, to reduce the severity or prevent osteoporosis
#2: Strength training dramatically improves heart health. With the proper training program you don’t need to do additional “cardio” because lifting takes care of it by decreasing blood pressure and reducing cardiovascular inflammation.
However, strength training makes cardio easier, helps prevent injury and is an excellent aid to sport performance.
#3: No one ever felt worse after training (but we often forget this beforehand). Anytime you need a quick pick-me-up to improve your energy or your mood, go lift some heavy stuff or do a few hill sprints. It might be painful at first but you’ll feel on top of the world once your done.
You don't always need weights for strength training. Your body weight and environment provide plenty of tools for effective exercise.
#4: Strength training makes you stronger—big surprise, right? In all seriousness, training doesn’t just make it possible for you to lift heavy barbells; it also builds self sufficiency. You’ll be able to carry that heavy air conditioner up the stairs, haul your luggage across a busy airport, or outrun an attacker in a dark alley. #5: Challenging your body is an exceptional method for developing the strength of your mind. As you discover the depth of your drive, you learn to persevere and overcome failure. We all have rough days in the gym, but those are the ones that make a difference.
ReferencesShaw, I., et al. Consequence of Resistance Training on Body Composition and Coronary Artery Disease Risk. Cardiovascular Journal of South Africa. 2006. 17(3), 111-116. Kravitz, Len. The 25 Most Significant Benefits of Physical Activity. University of New Mexico. Retrieved 21 March 2014. http://www.unm.edu/~lkravitz/Article%20folder/healthbenefitsaa.html Westcott, Wayne. Resistance training is medicine: effects of strength training on health. Current Sports Medicine Reports. 2012. 11(4):209-16.