Start slowly and progress gradually. Set realistic goals. Many people associate weight lifting with musclebound men who eat two pounds of steak in a sitting. Today, teens, older adults, and sedentary Americans are being encouraged to include weight training in their daily routines. Weight or resistance training offers many advantages, but people often value its ability to raise caloric requirements.
Weight training increases muscle mass more than other exercises.
As a result, you increase your metabolic rate and burn off more calories, explains Knight-Maloney. Dieting without added exercise or resistance training causes weight loss but doesn't increase muscle mass. Instead, the lowered metabolic rate that results from dieting often leads to weight gain when normal eating resumes. Provides greater cardiovascular benefits. The American Heart Association says that a combination of resistance and aerobic exercise is better than aerobic exercise alone.