No, not that kind of weight; barbell weight.

There some wonderful reasons that you should build into your daily rituals that habit of a short weight-lifting program. Besides the fact that it will make you look better and feel better, here are just a few of the benefits:

1. Living longer: muscle mass reduces the risk of death
Strength training possesses some very specific benefits. According to a 2014 UCLA study, the more muscle mass we have, the less likely we are to die prematurely.

2. Improves the quality of sleep: resistance training reduces nighttime wake-ups
Men who integrate resistance training into their lives report better sleep. Especially in older men, research shows that resistance training reduced the number of times the men woke up during the night.

3. Results in a better frame of mind
A better frame of body results in a better frame of mind. Often, one’s physical strength will produce a strength of mind and spirit to tackle tough projects at work.

4. Produces a sense of well-being: capacity corresponds to higher level of emotional stamina
In a culture and society that ‘thrives’ on disruption, the sense of control will produce self-control and focus.

5. Increases bone density: fortifies your bone mass
Studies show that weight-bearing exercise and strength training increases bone density. This is important because this will reduce the risk of fractures and breaks in older adults.

6. Improves your balance: the body becomes accustomed to balancing itself
Weightlifting’s benefit improves strength, agility and balance. The big benefit is fewer falls – by as much as 30%.

7. Quality of Mind: Quality of Relationships
Frankly, if you are in better condition you will feel good, and if you feel good (and look good) you will mostly likely make the effort to connect with people. Weight-training has been found to reduce the symptoms of depression and increase your cognitive abilities.

8. Increases your metabolism: you burn more calories
Simply having more muscle on your frame helps your body burn up extra calories — even when you’re sitting completely still.

9. Fast-track training: 60 minutes a week
Adding a strength workout of around 30 to 60 minutes a week, total, is plenty, according to Runner’s Times.

10. No monthly memberships: do it in a commercial-free zone at home
You can do it in your own home.