Lifting weights can help you build muscle, lose fat and gain mental and physical strength and endurance. Lifting weights increases your metabolism and burns fat. A University of Pittsburg study showed lifting weights helped the study participants stick to a diet plan better than those who did not. Studies show that after participants with the most muscle experienced stress, their blood pressure returned to normal faster than those with less muscle.

As a result this increases bone density and helps bone grow. Researchers at the University of Michigan showed that weight lifters reduced their risk of heart attack by 15 percent and reduced their risk of stroke by 40%. Increasing your body strength lowers your risk of cardiovascular disease and cancer and you can live longer says A University of South Carolina study.

At least three times a week for strength training to build your muscles, lose fat and get a multitude of health benefits.