Resistance exercises. Resistance exercises build strength, which helps your muscles to tone. They also help you build size and lose fat, which is not just a cosmetic goal but also a health concern. Resisting the pull of gravity activates muscle fibers that stimulate weight loss throughout the body and help prevent new fat from accumulating. Even so, resistance training does not cause significant weight loss unless an individual is also dieting properly and burning off more calories by being active than they consume by eating food (exercise)