Lifting weights may not sound very exciting, but this type of physical activity, also called strength training, is very important for men’s and women’s health. Some women shy away from strength training because they do not desire to gain large amounts of muscle. Typically, this will not happen because most women do not have the body chemistry and composition for large muscle development

The Mayo Clinic reports the following benefits from regular strength training:

• Builds strong bones. Strength training increases bone density and decreases your risk of osteoporosis. When bone is stressed appropriately through muscle movement, it gets stronger.
• Controls body fat. As you lose muscle, your body becomes less efficient at burning calories, which can result in weight gain. The more muscle mass you have, the more quickly and efficiently your body burns calories. This makes it easier for you to control your weight.
• Reduces risk of injury. Building muscle protects your joints from injury during aerobic exercise and normal daily activity. For instance, strength training exercises that develop the muscles in your back and abdomen help protect your lower back and keep it strong and healthy.
• Improves sense of well-being. Strength training may give you more self-confidence and improve your overall body image.
• Helps improve ability for sound sleep. Engaging in physical activity on a regular basis can improve the quality of sleep.

Before starting any physical activity regimen, consult your physician. Strength training may be dangerous if performed improperly or without proper supervision. Start slowly and increase repetitions and weight with time. Start with weight resistance that is too easy rather than too hard. Choose resistance or weights that make you tired at the end of a particular set of repetitions. You should not experience pain. Strength training can be done at home with simple equipment such as free weights and stretch bands. Other appropriate equipment includes dumbbells and weight machines.