Increases Muscle Mass: Weight training helps to build lean muscle mass, which burns more calories at rest than fat tissue. This means the more muscle you have, the more calories you burn throughout the day (even when you're not exercising).

Boosts Metabolism: Engaging in resistance training can elevate your metabolic rate for hours after a workout; a phenomenon known as excess post-exercise oxygen consumption (EPOC). This means you continue to burn calories even after you've finished exercising.

Fat Loss: While cardio is often emphasized for weight loss, weight training is the better choice as it helps to reduce body fat while preserving muscle mass at the same time. This is crucial because losing weight without strength training may lead to muscle loss and a slower metabolism.

Improves Body Composition: By engaging in weight training at least 2-3 times per week, you will achieve a more favorable body composition. This happens as a result of reducing fat percentage and increasing muscle mass simultaneously.

Supports Functional Fitness: Weight training improves strength, balance and coordination. This makes daily activities easier and reduces the risk of injury; especially as you age.

Boosts Confidence: Increased strength and muscle tone can lead to improved self-esteem and body confidence, motivating you to stick with your fitness plan.

Variety in Workouts: Incorporating weights can add variety to your fitness routine, making it more enjoyable and sustainable over the long term.

Helps Manage Appetite: Research suggests that weight lifting may help to regulate hunger hormones and lead to better appetite control, which can support weight loss efforts.

Enhances Insulin Sensitivity: Resistance training can improve insulin sensitivity, which helps your body manage blood sugar levels better—a critical factor in weight management and overall health.

In summary, when you combine weight lifting with a balanced diet and other forms of exercise you can enhance your weight loss efforts and promote overall health and fitness.