Just remember, the beneficial effects of resistance training on bone mineral density are site-specific. In other words, push-ups and bench presses may help you improve the bone density of your humerus and shoulder girdle, but they won't do a damn thing for your hips, spine, or femurs. Likewise, squats and lunges can help solidify the bones of your lower body, but won't do anything for your upper body. Common sense, but people believe the darndest things.
You'll be resistant to injuries
In addition to helping you build stronger bones, hitting the weights can help reduce your chances of injury by a pretty significant amount. In fact, a review of 25 studies found that "strength training reduced sports injuries to less than ⅓ and overuse injuries could be almost halved."
So next time you sign up for your office softball team, make sure you carve out some time to hit the gym -- it may save you the pain of a pulled hammy.
You'll feel way more confident
Who's the baddest boss in town? You are, of course, especially if you just spent time pumping iron. The beauty of strength training is that you see results quickly -- and not just in the mirror, but in competence and ability as well. Shoot, if last week you could barely do five push-ups, and this week you blast through six or seven, you just received immediate, positive feedback that you're killing it. There's no denying that that feels good.