[This is a guest blog by one of our newest interns, Kristen Koltun, a masters sport science student from UNC.]

Overall, weight lifting and resistance training increase your total strength and endurance. This can translate into greater performance ability and a decreased risk of injury. There may be even greater benefits for individuals who are at both ends of the age spectrum, youths and older individuals. If a weight training program is implemented appropriately, kids have shown strength gains of 30-45%. Along with this goes improved motor unit recruitment and coordination. One of the larger health benefits of resistance training in children would be the increases in bone mineral density, which is of particular importance for females.

Aging does not appear to alter the ability of the body to respond to resistance exercise. However, strength declines begin at approximately age 30. This loss in muscle mass is known as sarcopenia. Sarcopenia is a process that will occur no matter what, but exercising and lifting weights can slow the rate of loss. Also, by having a higher muscle mass when this begins, strength declines will be less drastic. Additionally, from a functional standpoint, training will allow for maintenance of daily living activities.