1. Increases Bone Strength and Health
Your bones need to stay challenged, just like your brain needs exercise to stay sharp. After about age 30, you start to lose bone density at a small percentage each year. Keep in mind, women make up 80 per cent of osteoporosis cases as they lose bone mass.

2. Staves off Disease
Phillips says the research community is recognizing that cardiovascular disease, Type 2 diabetes, and “all the classic chronic diseases” including cancer aren’t as likely with any form of activity, from strength training to cardio.They say running is good for your heart, your brain, your waistline and your mental health. That applies to weight training too.

3. Boosts metabolism and fat loss
You can change your metabolism because you’re burning more calories if you have more muscle. It’s an active tissue, it burns more energy at rest compared to fat.

4. Regulates insulin and lowers inflammation
Along with keeping away chronic disease, strength training has you burning through glucose, which is good news for those grappling with Type 2 diabetes who consistently need to manage blood sugar levels.Lifting weights even aids in fighting off inflammation, a marker tied to many diseases.

5. Improves posture, sleep, mood and energy levels
Besides the aesthetic, physiological and strength benefits, it affects just how we feel and how clearly we think. Weight training [has] proven to improve the quality of a person’s sleep.

6. Improves strength and endurance and balance
If your legs get stronger, then the amount of time you can spend on a walking challenge, on a treadmill, on a hike, will be longer. Even very good runners who do weight training actually improve their running efficiency. Strength training, even in the elderly, provides better balance and strengthens your legs.