| Aerobic | Strength Training |
| Less body fat | Less body fat |
| Faster metabolism |
More lean muscle |
| Better weight control and management |
Faster metabolism |
| Improved capacity to use oxygen |
Better weight control and management |
| Greater endurance |
Prevention of age-related myoatrophy |
| Improved flexibility |
Greater bone strength and density |
| Prevention of osteoporosis |
Prevention of osteoporosis |
| Improved cardiovascular function | Greater muscle strength |
| Protection against coronary heart disease |
Greater muscular endurance |
| Improved cholesterol profiles | Improved flexibility |
| Slower heart rate | Delaying aging |
| Lower blood pressure |
Improved cardiovascular function |
| Better coordination and balance |
Improved cholesterol profiles |
| Improved blood sugar regulation |
Increased mobility |
| Strengthened immune system |
Improved blood sugar regulation |
| Less depression and anxiety |
Improved body image |
| Extension of active lifetime |
Extension of active lifetime |
| Reduce Risk/Recurrence of Cancer |
Reduce Risk/Recurrence of Cancer |