Inactive adults experience loss of muscle mass from 3% to 8% per decade, which is accompanied by a decrease in resting metabolism and accumulation of fat (visceral and subcutaneous). Ten weeks of strength training can increase body weight by 1.4 kg, increase resting metabolism by 7% and reduce fat by 1.8 kg. 

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Benefits of resistance training include improving physical fitness, movement control, walking speed, independence in everyday life (in older people), cognitive abilities and self-esteem. Strength training can help prevent and treat type 2 diabetes by reducing visceral fat, lowering HbA1c, increasing the density of type 4 glucose transporter, and improving insulin sensitivity. 

Resistance training can improve cardiovascular health by reducing resting blood pressure, lowering cholesterol, low density lipoproteins and triglycerides, and HDL. In addition, it can promote bone development, with studies showing an increase in bone mineral density by 1% to 3%. Strength training can be effective in reducing back pain and relieving the discomfort associated with arthritis and fibromyalgia. It has been shown to have an effect on the aging of skeletal muscles. 

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You can read also: Full Body Workout

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