The real life benefits are:
Helps combat chronic diseases such as hypertension, diabetes and arthritis.
Strengthens muscles, tendons and ligaments which are much more capable of withstanding stress, and improved flexibility gained by strength training also reduces the likelihood of pulled muscles and back pain, and reduces the risk of injury.
Increases energy levels (immensely!).
Increases metabolism (burns more calories 24/7).
Has a positive effect on insulin resistance, resting metabolism, blood pressure, body fat and gastrointestinal transit time, factors that are linked to illnesses such as diabetes, heart disease and cancer.
Boosts wellness, immunity and sleep, and improves posture.
Makes everyday tasks easier, i.e., carrying groceries, cleaning, getting in and out of the car. Life just gets better! And a strong back will make you look and feel years and years younger, too.
It takes away (really) the aches and pains of growing older, a veritable miracle.
Builds bone strength and density and makes you more active and mobile, definitely a younger You!
Use exercises that work all the muscle groups and do 8-12 repetitions (up to 20-30 once you get fit). Be sure to use a suitable weight so that the last rep feels like work. Don’t overdo it (go slowly!) and make sure you leave a day or two to recover in between sessions. Muscles grow while resting, so pushing yourself as hard as you can 7 days a week is counterproductive at best.
Working your muscles can also inhibit the effects of sarcopenia, the age related loss of muscle mass, strength and function. After the age of thirty you lose 3-5% of muscle mass per decade, making day to day tasks gradually harder to perform, slowing down metabolism, and increasing risk of weight gain (ultimately, lifting weights is anti-ageing).
Change your routine every 3-4 weeks so you don’t get bored, change the weight, the reps, the exercise order. Change it all up!
Train at home whilst catching up on your favourite TV shows, or documentaries, or catching up with your family members. All it requires is a couple of light weights and goodwill.
Get some weight training or strength training books/videos (there are plenty on the market) to get fit (and anti-age) in the comfort of your own home.