I am a huge advocate of weight training (aka resistance or strength training).
Folks new to weight training, or simply thinking about starting a program, are often intimidated by the jargon and contradictory information available. P.D. Mangan clears up a lot of the confusion in a brief article.
“Misconceptions and wrong ideas abound in weight training, probably because so many enthusiastic amateurs are involved in it. In this article, I’ll try to clear up some of the misconceptions with a look at at science-based weight training.
In recent articles, we saw that brief workouts, at 15 minutes, done infrequently, at twice a week, can produce significant strength gains. We saw that compound lifts, not isolation lifts, are the most effective strength exercises, and are essential for the serious strength trainer. And we saw that hard weight lifting causes muscle damage, which necessitates recovery time.
Here I’ll focus on what science has to say about additional aspects of weight lifting (resistance training). These come from “Evidence-Based Resistance Training Recommendations” by Fisher et al.”
Source: Science-Based Weight Training – Rogue Health and Fitness