THE BENEFITS OF WEIGHT/RESISTANCE TRAINING

Working your muscles as well as your heart and lungs can improve your health and help you drop a clothes size. You'll be burning extra calories while you're sedentary ie sleeping or sitting at your desk. For every additional pound of muscle you gain, your body burns around 50 extra calories every day of the week.
Research has show that regular resistance training can increase your basal metabolic rate by up to 15%, so for someone burning 2000 calories per day that's a potential 300 extra calories , more than a chocolate bar burned everyday.
Strong muscles, tendons, and ligaments are much more capable of withstanding stress, and the improved flexibility gained by strength training also reduces the likelihood of pulled muscles and back pain.
Resistance exercise can reduce bone deterioration and build bone mass, preventing osteoporosis. It has been proven to have a positive effect on insulin resistance, resting metabolism, blood pressure, body fat and gastrointestinal transit time. Factors that are linked to illnesses such as diabetes, heart disease and cancer.  Research show that just two

15-20 minute sessions a week is enough to gain all the potential health benefits of strength training.