Answer – Strength training builds lean muscle mass, which both increases your metabolism and decreases fat. It also keeps you functional to resist accidents and recover more quickly from injuries.
Research shows that high volume (higher weight and sets/reps) resistance programs gain the greatest hormonal responses. Resistance exercise has been shown to dramatically affect hormonal responses in the body after training. These responses play a huge role not only in immediate tissue remodeling and growth, but as well as to long term strength.
Insulin sensitivity rises. Human growth hormone, testosterone, and insulin-like growth factor rise. These are the things that start dwindling with age and that need an effort on your part to maintain. At 27, you don’t have to think about muscle tone and protein synthesis, but I guarantee by 40, if you’re not habituated to a strength-training program and focusing on how much protein you actually consume, you will see your muscle and your hormones diminishing. Lean body mass is one of the best predictors of longevity https://www.scientificamerican.c…
Resistance exercise protocols that stress large muscle mass (multi-joint exercises), are high in volume, and moderate to high intensity, give you the greatest hormonal elevations for optimal muscular fitness benefits because they function as both strength and cardio exercise. Weekly hours of cardio are unnecessary and even inhibit muscle gain, leading to weight gain or “skinny fat”.
Independent of weight loss (if, say, you’re working out regularly but not seeing the pounds drop), exercise lowers risk of diabetes and heart disease because it directly affects visceral fat. Strength training will help you lose visceral fat and reshape your body even if you never lose a pound. Visceral fat increases inflammation leading to arteriosclerosis and heart disease. This fat is kept in check with exercise, not diet.