The first two or three times you work out after time away from it, exercise at a lower intensity and for about half the amount of time as usual. Back to top 8. But if you have a fever, a sore throat, congestion in your lungs, or a cough that brings up mucus take a few days off. Back to top 9. Children can do weight training safely but it must be supervised by a fitness professional, so that they never do maximal intensity lifts.
Research shows that very strenuous weight training can damage the growth plates of bones.
But using lighter weights with the proper form under supervision is safe. Back to top 10. You may put on a pound or two, because muscle is denser than fat. But your clothes should fit better and you should look more toned and fit. Back to top 11.