Unless you're doing singles, a significant amount of energy is being delivered aerobically (I can't find the study atm, but I vaguely remember numbers around 50

Unless you're doing singles, a significant amount of energy is being delivered aerobically (I can't find the study atm, but I vaguely remember numbers around 50-70%). The longer you go, the higher the contribution by your aerobic system. It's a different stimulus from an hour of steady-state, of course, and it might be closer to HIIT than jogging. As for the benefits, there's this https://www.uab.edu/news/research/item/10251-weightlifting-could-improve-cognition-according-to-new-study https://www.uab.edu/news/research/item/10251-weightlifting-c...