When properly performed , strength training can provide significant functional benefits and improvement in overall health and well-being , including increased bone , muscle , tendon and ligament strength , improved joint function , reduced potential for injury , increased bone density , a temporary increase in metabolism , improved cardiac function . When properly performed , strength training can provide significant functional benefits and improvement in overall health and well-being , including increased bone , muscle , tendon and ligament strength and toughness , improved joint function , reduced potential for injury , increased bone density , a temporary increase in metabolism , improved cardiac function , and elevated HDL ( good ) cholesterol .