Adolescents also risk rupturing the disks between the vertebrae or causing permanent injury to the lower back. Adolescents' bones lack the density enough to handle the stresses applied to them by heavy weights. Beyond puberty, bones adapt to the stress of the weight by adding on more bone building materials. An exercise program that incorporates weight training and cardiovascular exercise is beneficial for people of any age as long as certain guidelines are followed. This type of weight training not only strengthens the muscles, but also supplements your aerobic program by increasing endurance.
Muscles respond to the stress by increasing the size of their fibers.
In addition to increasing power, speed, and muscular endurance, weight training also improves self-esteem. Weight training has a positive effect on a person's mental well being. Initially the primary focus of a child's program should be on developing proper technique, and learning the exercises. Adolescents should focus on a program that involves 8-10 exercises concentrating on the major muscle groups. This type of program will provide a solid foundation to build on before increasing frequency, intensity, and duration of the workout.