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WEIGHT TRAINING

Weight training is a common type of strength training for developing the strength and size of skeletal muscles. It uses the weight force of gravity (in the form of weighted bars, dumbbells or weight stacks) to oppose the force generated by muscle through concentric or eccentric contraction. Weight training uses a variety of specialized equipment to target specific muscle groups and types of movement
Benefits of weight training include increased strength, muscle mass, endurance, bone and bone mineral density, insulin sensitivity, GLUT 4 density, HDL cholesterol, improved cardiovascular health and appearance, and decreased body fat, blood pressure, LDL cholesterol and triglycerides.[24]
The body’s basal metabolic rate increases with increases in muscle mass, which promotes long-term fat loss and helps dieters avoid yo-yo dieting.[25] Moreover, intense workouts elevate metabolism for several hours following the workout, which also promotes fat loss.[26]
Weight training also provides functional benefits. Stronger muscles improve posture, provide better support for joints, and reduce the risk of injury from everyday activities. Olderpeople who take up weight training can prevent some of the loss of muscle tissue that normally accompanies aging—and even regain some functional strength—and by doing so become less frail .