So you want to lose a few pounds? Feel better about yourself? Relieve stress? Sleep better at night? Boost your immune system? Lower your blood pressure, increase bone density and have more energy? Then welcome to the world of weight training.

Let’s start with a simple definition. Weight training is about resistance, usually in the form of a barbell, dumbbell or weight stack on a machine. The concept is simple: it’s you verses gravity. When you are weight training, you are either pushing (for example the bench press) or pulling (for example, shrugs) against the weight.

Weight training should not be confused with bodybuilding, powerlifiting or weight lifting. The latter are all sports, with rules, standards and competitions.  While weight training itself is not a sport, it is a key component of training for all the above sports, as well as for team sports like football, basketball and hockey.

But even if you don’t participate in a single sport, weight training has great benefits that can improve the overall quality of your life. Here are just a few benefits:

 Increased bone density. Study after study confirms that weight training increases bone density, especially spinal bone density. One study at McMaster University in Ontario found that bone density for post menopausal women increased by 9 percent over four years if the women trained with weights. Women not training with weights experienced a decrease in bone density during the same time period. Research has also shown that people who train with weights have denser bones in their back and legs than runners. Studies show that while walking may prevent bone loss in the spine, strength training has been shown may lead to an increase in bone mass in the hips and spine.

All told, the benefits of weight training go well beyond this list. But if you’re ready to get started, it’s time to determine your specific goals and build a custom workout plan. You’ll be well on your way to a better lifestyle!