Weight training will boost metabolism, decrease body fat, improves physique (for men and women), and develop a solid foundation of functional strength for daily activities. In addition strength training benefits aerobic activities (e.g. running), by increasing speed, power and endurance while simultaneously decreasing the risk of developing chronic conditions (e.g. osteoporosis, lower back pain, heart disease and diabetes).
Weightlifting isn’t just for men or body builders, its for everone, and contrary to popular belief won’t decrease cardiovascular performance (e.g. running, swimming). Done properly (especially when combined with high intensity interval cardio intervals) weightlifting can improve performance by developing speed, strength, power, coordination, agility, accuracy and balance through the execution of functional full-body movements.