Training that causes muscles to contract against some resistance (gym resistance machines, dumbbells, body weight, etc.). This type of training is not only great for muscle built. With the right approach it will help to develop muscle endurance and make your body toned. And the more lean tissue you have in your body, the more effective will be your metabolism and fat burn (even at rest). One of the other benefits of weight training is increase in bone density and prevention of osteoporosis.