• enhanced muscle strength
• improved muscle tone
• better flexibility, stability, and coordination
• prevention of muscle and joint damage or injury
• decreased risk of osteoporosis (because weight training helps to increase mineral density inside of the bones)
• Decreased risk of cardio vascular diseases, including high blood pressure, high cholesterol, heart attack, and stroke.

Weight Training for Weight Loss:

Though many people associate weight training with weight gain, whereas, strength and resistance training is one of the best ways to lose weight. This is because strength training helps to increase your metabolism and the amount of muscle mass in your body, promoting weight loss.
In order to maintain itself, the muscle in your body burns a certain amount of calories everyday. Therefore, by building the amount of muscle you have, you can actually encourage your body to burn extra calories.

Types of Weight Training
There are several different types of weight training. Depending upon your particular health goals, you may feel more comfortable pursuing a certain type of weight training.

Training for Tone and Endurance
This type of weight training tends to be most popular amongst women, who want to achieve a toned body but not bulk up too much. For this kind of training we have special light to medium weights which are used while performing a circuit of exercises to help work out the entire body. Strength and resistance training can be used to help build muscle tone and muscular endurance.

Training For Strength:
This type of weight training is used by professional athletes and bodybuilders, who want to build muscle strength and size in a particular part of the body. With this type of weight training, you aim to fully exhaust the muscle that you are working out. This is achieved by using a heavy weight and performing a low number of repetitions. Numerous sets of repetitions are performed, all working on the same muscle group.