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. Finally the amount of rest between workouts is as important as the amount of time spent in the gym. Rest is needed to replace the energy stores in the muscles after a workout.