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Weightlifting has a reputation for "bulking up," so it may not be the first type of exercise you choose when you want to lose weight.

That reputation sells it short. Building muscle can help you burn more calories and manage your weight over time, experts say. The benefits don't stop at the scale, either.

"Weightlifting activates your large muscle groups and, when done appropriately, can burn more calories than steady-state cardio," said Dr. Russell Camhi, who works in primary care sports medicine for Northwell Health's Orthopedic Institute in East Meadow, New York.

Muscle burns more calories than other body tissue, even at rest, and adding it boosts your metabolism, according to the Cleveland Clinic.

Strength training can also improve your body composition, according to the Mayo Clinic.

Some additional benefits? It also helps improve testosterone levels in men, Camhi said, and is critical for maintaining bone density in women.

"Those who strength train later in life have improved strength as well as balance, which leads to decreased fall risk," Camhi said.

The U.S. Department of Health and Human Services recommends at least 150 minutes of moderate aerobic exercise per week, plus two strength-training sessions that cover all major muscle groups.

The Mayo Clinic advises starting each session with a warm-up, such as a few minutes of brisk walking or another aerobic activity.

Do about 12 to 15 repetitions of each exercise with a weight that tires the muscles.

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