Lifting weights

Lifting weights is the best way to build muscle Weight lifting increases hypertrophy, or the growth of muscle cells, saysJonathan Mike, a strength and conditioning coach and professor of exercise science and sports performance at Grand Canyon University in Arizona.
This works because weight lifting boosts the body's production of testosterone and growth hormone. When you lift weights, your body releases these hormones, which promotes tissue growth and allows your muscles to get bigger and stronger.
It's important to build muscle even if you're not interested in looking ripped. Lifting weights helps the body build and maintain muscle mass through late life, saysMichelle Gray , director of the Exercise Science Research Center at the University of Arkansas.
"This muscle mass is important for performing activities of daily living and helping older adults remain functionally independent for longer periods of time, potentially pushing back the time when they need more direct care," Gray says.
Lifting weights effectively burns body fat By building stronger muscles through lifting weights, you're also making your body more effective at burning fat. The reason is simple: muscle tissue burns more calories than fat tissue does. So in addition to burning more calories while at rest, you'll also naturally boost your metabolism as you add lean body mass through weight lifting.
For example, a 2017 study in the journal Obesity on overweight or obese
adults, age 60 and over, found that the combination of a low-calorie diet plus weight training resulted in greater fat loss than a low-calorie diet and walking. As an added bonus, the adults who did strength training maintained muscle mass while losing fat.
"Decreased body fat decreases the overall risk of cardiovascular diseases, cancers, obesity-related health risk, and much more," says Mike. "Having a higher ratio of lean body mass versus body fat will always serve the individual to more positive health changes every time."