Most people think of strength training as a great way to build muscle and increase strength, but there are many more benefits you may be less familiar with. Strength training involves placing a heavier load on a muscle to stimulate an increase in the number of muscle fibers, making the muscle stronger. Types of strength training include working out with free weights or weight machines at the gym, using resistance bands or the body’s own weight for resistance as in push-ups.

Here are the main benefits of a strength-training program:

1. Increased metabolic rate and lower body fat — Muscle burns more calories while resting and during exercise than fat, so the more muscle you have, the higher your overall metabolic rate. Unfortunately, we lose 35- 40 percent of our muscle mass between the ages of 20 and 80 — that’s why we start to feel weaker and flabbier as we enter middle age. A regular program of strength training will help to counteract this, helping you to stay leaner and more youthful-looking.2. Greater muscle strength and endurance — With greater muscle strength you can do more without worrying about getting tired or injuring yourself. Whether it’s dancing, moving furniture, or keeping up with your children or grandchildren, feeling strong and active helps you to feel more independent, and that increases your self-esteem.

3. Increasing and restoring bone density, plus osteoporosis prevention — Osteoporosis is a decrease in bone mass and density, which causes bones to become fragile. As with muscle mass, bone density decreases with age. The more fragile our bones, the more damage we can sustain simply from falling, with fractures happening more easily and taking much longer to heal in many older people. Strength training stresses bones, stimulating them to produce more new bone cells.

4. Decreased risk of heart disease and lowered blood pressure — Although improvements in cardiovascular health are usually associated with aerobic exercise, strength training will also reduce your risk of heart attack or stroke by reducing body fat, particularly on the abdomen where excess fat is circulated through the cardiovascular system.5. Less likelihood of injury and faster recovery from existing injuries — Strong muscles around your joints will help them to be strong and stable and less liable to injury. Strength training also increases the strength of tendons and ligaments that hold joints together. Similarly, if you do get an injury, strengthening the muscles around the site of the injury is one of the best ways to help it to heal quickly.

6. Improved flexibility and balance — The more flexible you are and the better your balance, the less likely you are to injure yourself. You’ll also have better posture and move more gracefully. These factors all contribute to greater feelings of independence, more confidence and a greater capacity to enjoy your favorite activities.