Weight Training Health Benefits for Men and Women:

• Increased confidence and self-esteem
• Stronger bones
• Greater strength
• Increased muscle tone
• Improved balance and coordination
• Improved stress control
• Better posture
• Reduced risk of depression
• Improved sleep quality
• More energy and stamina
• Improved appearance
• Slows down the signs of aging
• Improved sports performance
• Reduced risk of injuries
• Increased muscle mass
• Greater sex appeal
• Stronger tendons and ligaments
• Weight control

Cardiorespiratory Exercise Health Benefits for Men and Women:

• Reduced risk for heart disease
• Reduced blood pressure
• Decreased total cholesterol
• Decreased body fat
• Increased aerobic capacity (endurance)
• Decreased symptoms of anxiety, tension and depression
• Improved heart function
• Decreased resting heart rate
• Reduced mortality risks
• Increased maximal ventilation
• Increased maximum cardiac output
• Decreased incidence of some cancers
• Increased lactate threshold
• Increased blood flow to active muscles
• Increased heart volume
• Increased resting and maximum stroke volume

*Source: Adapted from ACSM's Guidelines for Exercise Testing and Prescription.