1. Development of muscular strength, speed, and power

2. Visible and significant changes in body composition (the more
toned muscles we have, the more energy and calories we burn)

3. Improvement in posture

4. Increase in lean body tissue

5. Enhanced athletic performance

6. Repair and strengthening of muscles after injury

7. Increased metabolic rate, resulting in decreased body fat

8. Protection and maintenance of bone density to prevent osteoporosis

9. Decrease in pro-inflammatory, toxic abdominal fat

10. Improvement in self-esteem and sense of accomplishment

Another benefit of weight training and increased muscle mass is the decreased risk of type 2 diabetes. Muscle is metabolically active, enabling it to use blood sugar, which decreases the need for insulin, removing the burden on the pancreas.

But remember the other side of the coin: Overexercising is proinflammatory. Overexercising can trigger the release of cortisol, promoting unwanted weight gain (especially in the abdomen), break down muscle tissue, and accelerate the rate at which we age. Before starting a weight-training program (if you are completely new to this
form of exercise), consult your physician and/or professional trainer to make sure you are training at the right level, to avoid injury and to ensure that you are performing the weight training exercises correctly.