At Mountain Fitness, we're proud to say we've served training clients and members from age eight to the mid-90's. Strength training is equally important to both ends of that spectrum, and everyone in-between. The key thing is having the activities and intensity tailored properly for their age, training background, and goals.
In the pre-teen years, the emphasis should be on body weight exercises like push-ups, pull-ups, lunges, and squats. Resistance bands are a great tool for rudimentary strength-training, and tools like agility ladders and BOSU balls are great for balance and quickness exercises. Medicine ball throws can replicate many of the movements use in their respective sports, and box jumps can build up explosive power useful in most athletic endeavors . It's good to build up an appreciation for cardiovascular exercise at this young age also, to instill positive life-long habits on a generation raised on computers and video games.
As far as lifting weights, most modern researchers say the best time is about a year after the growth spurt in males, and the first menstrual cycle in females. Before puberty, strength gains can be made, but it's mostly due to increased coordination and neuromuscular development.
In the teen years, it's important to learn good form. Just like in beginning to drive, proper instruction is imperative in weight-training for maximum gain and minimum strain.
Teenage boys shouldn't get caught up in the high-school cafeteria "what can you bench," talk.
Keep the reps to 12-15 on each exercise during these years before growth plates have fully closed. With the natural maturation of the body in these years, you will still make plenty of gains!
From 18 to about 35, your body will be at it's peak. This is the time to test your "one-rep max" on the bench, enter a "Tough Mudder," or do your heavy squats or deadlifts.
I was a late bloomer, and achieved my best strength gains at around 40, but everyone will vary in that respect, depending on physiology and years of experience in training.
In late middle-age, you have to make modifications due to loss of testosterone in men and hormonal changes in women. In addition, muscle, tendons, and ligaments that support the joints lose some elasticity and strength. Oh, and the heavy training in your peak years could have left you some nice souvenirs like a torn rotator cuff, torn meniscus, herniated disk or arthritis. Dial it back to those 12-15 reps I suggested for the teens. Forget about what you once "maxed" at, but don't just live in the past and give up, either. Set some new, realistic goals for yourself, even if it's to see a better "report card," at the doctor each year.
On the far end of the spectrum, seniors should do a modified version of what I had mentioned for pre-teens in the beginning of the article. No box jumps, of course, but certainly balance exercises and step-ups onto the BOSU for proprioception and increased blood flow in the arteries. Resistance bands are easy on the joints and a great strength-training tool, but don't ignore the weights either, to prevent bone loss and muscle deterioration. Keep up the cardio as well. If running is too hard on the hips or knees, change it to a brisk walk. If that's not feasible, the recumbent bike or elliptical may be your best choice.
Most importantly, do an activity you enjoy, and you'll stick with it. Realize the potential that you have at any age, and don't quit!
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