Proven benefits of strength training: Increases muscle mass to maintain muscle strength and function, producing a higher resting metabolic rate and higher caloric burn post-workout. Improves cardiovascular health by improving heart and lung health and efficiency Reduces blood pressure, cholesterol, and blood sugar levels Decreases body fat Increases bone density and overall bone mass Increases stability and function of joints Improves cognitive function Enhances mood, boosts confidence Improves sleep quality Improves longevity and independence in aging