6. Improve heart health

Recent studies suggest that resistance training is beneficial to heart health. In a study that tested measured blood vessels and blood flow, resistance training had a different result than did aerobic exercise. Resistance training resulted in an increase in blood flow to the limbs. This form of exercise also resulted in a drop in blood pressure that lasted longer than aerobic exercise. Performing on a resistance machine three days a week at a moderate-intensity level will have a significant effect on improving heart health.