Weight training does not help cardiovascular fitness and should be supplemented with another fitness activity. The weight resistance helps build bone mass and helps protect against osteoporosis. It burns around 200 calories per hour. Training can be adapted to the shape you’re aiming for: lighter weights will help the body to be sleek, heavier weights develop muscles. Stretching warm-ups and cooldowns prevent injury. Does little to help flexibility so should be complemented with stretching workouts such as yoga, and Pilates in order to lengthen as well as strengthen muscles. Working out with weights triggers feel-good endorphins to boost mood and self-esteem and make you feel more balanced.