Strength training increases the number and thickness of muscle fibres (myofibrils), along with the connective tissues (ligaments and tendons). The greater increase in strength, however, comes from an increase in signal strength from the brain to the muscles via the central nervous system - i.e. an increased connection between the mind and the body.

Resistance training strengthens the body's skeletal system by increasing the mass and density of bones and preventing osteoporosis.

Exercise increases the cardiovascular system's capacity to pump blood around the body by increasing blood vessel elasticity and strengthening the heart. It also increases the amount of oxygen it can carry through the blood by increasing the number of red blood cells. This in turn lowers blood pressure.

Strength training initiates a cascade of beneficial hormonal change in the body.  It increases testosterone and human growth hormone to strengthen and rejuvenate the whole body.  It improves insulin sensitivity for a healthier response to carbohydrates, eliminating the risk of type 2 diabetes.  It also triggers the release of other anti-ageing hormones and amino acids such as melatonin, GABA (gamma aminobutyric acid) and DHEA (dehydroepiandrosterone). These endogenously produced compounds are far more effective than supplementation.

Exercise triggers the release of feel good compounds such as endorphins, dopamine, serotonin and endocannabinoids.

Many studies have shown the increase in cognitive capacity that exercise confers.  Including those mentioned above, exercise promotes an increase in BDNF (Brain-Derived Neurotrophic Factor) – a protein that stimulates neurogenesis and prevents the death of existing brain cells.  Studies have shown that exercise improves focus, increases attention span, information processing speed, memory and decision making skills.

After a workout your body burns significantly more calories for at least 72 hours. It also increases the mitochondria in cells in order to produce more energy in the future, especially from the body's own fat stores.

Building stronger muscles means an increase in lean muscle tissue, while burning more calories and improving your hormonal profile means less adipose tissue. Look and feel better!

Strength training improves the body's flexibility by stretching the muscles and connective tissue and taking the joints through their full range of motion.

Strength training teaches you how to move your body safely and efficiently - learning good form is far more important than the amount of weight lifted.

Not only do you get a reduction in stress due to the feel good chemicals released, but your resilience to future stress is improved.

Sure, a hard workout leaves you feeling fatigued, but once your body recovers you will find a vast increase in your energy levels, and mood.  A lack of activity lowers your energy levels and leaves you feeling tired, while moving your body increases the amount of energy it produces.

You're stronger, you move better and you develop a sense of mastery knowing you can push yourself and overcome resistance.

You're prioritising your health while challenging your mind and body. Be proud of what you've achieved.

Being able to put your mind into your body also means you're learning to listen to your body and how it feels. Learn when you can push yourself, or when you should take it easy and rest.

Weight lifting puts you in the present moment conferring similar benefits to meditation – there's no room for mental chatter (worrying about the past or future). Operating from this flow state is the most beneficial practice of all.