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Strength training is a type of physical exercise specializing in the use of resistance to induce muscular contraction which builds the strength , anaerobic endurance , and size of skeletal muscles. 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 , increased metabolism , increased fitness   and improved cardiac function.