1. Muscle is more compact than fat, so you look leaner.

2. Strength training fortifies your bones and improves your flexibility, reducing the risk of osteoporosis and injury.

3. You can reap benefits just from doing a 25-minute workout twice per week.

4. Research shows that the stronger you get, the more energetic and active you become.

5. Strength training raises your metabolism by as much as 15 percent, so you can eat more.

6. Studies indicate that it reverses age-related muscle loss, decreases the risk of heart disease and may cut the risk of breast cancer and colon cancer and diabetes.

7. It reduces stress and anxiety.

8. You fall asleep more quickly, sleep longer and more deeply.

9. It improves balance, so you'll play better.

10. You feel stronger, which boosts confidence.

Women's Sports and Fitness magazine