Weight training is one of the single most popular types of fitness activities in the United States. One of the reasons for its popularity is that it dramatically contributes to improved strength, muscle tone, body composition, health and appearance. Weight training is a progressive resistance exercise in which resistance is gradually increased as the body adapts to the current level of resistance. It is advantageous to encourage adolescent students to participate in a carefully planned and closely supervised weight training exercises. Students who participate in weight training can gain strength, heighten their self-image, increase physical fitness, improve their sport performance, and possibly reduce their risk of sport injuries. This article offers guidelines that are essential for an effective and safe weight lifting program.