1. Reduces health risks. Strength training helps prevent cardiovascular disease, obesity, type 2 diabetes, arthritis, low back pain, and certain types of cancer. Even if you already suffer from one of these ailments, strength training can help alleviate the ailment. Strength training also strengthens the immune system, making you less susceptible to colds and flus.

2. Keeps you strong. People who don’t exercise regularly can lose up to 80% of their strength by age 65. More than one-fourth of American men and two-thirds of American women over age 75 can’t lift an object heavier than 15 pounds. This loss of strength is not the normal result of aging, it’s primarily the result of a sedentary lifestyle. Strength training is the best way to prevent the loss of strength.

3. Strengthens bones. It’s estimated that over 200 million people worldwide suffer from osteoporosis. 30-50% of women and 15-30% of men will suffer a fracture related to osteoporosis in their lifetime. Bone loss parallels muscle loss, it’s primarily the result of a sedentary lifestyle. Consuming dairy products and taking calcium supplements is not enough. Bones not challenged by weight bearing exercise will become soft and brittle. Strength training will increase the strength and density of your bones more than any other type of exercise, and if you’ve already lost some bone, strength training can help restore some of it.

4. Decreases body fat. Strength training is just as important as aerobic exercise and healthy eating when it comes to losing body fat. Strength training builds lean muscle mass, and the more lean muscle mass you have the higher your metabolism will be. A higher metabolism causes your body to burn more fat throughout the day, even when you’re at rest.

5. Improves appearance. Strength training is the most effective way to build, shape, and define your body. Whether you want a leaner, more toned body, or a bigger, more powerful body, strength training will give you the look your after.