Advantages of weight training:

(a) It is the best way of getting the entire body in good size, shape and structure. 

(b) Weight training is good for the development of upper body strength as well as the lower section of the body. 

(c) It is the best way to keep your muscles well toned and in a fit condition. 

(d) It also contributes to effective weight control because weight training reduces the chances of getting obese. 

(e) It develops good strength, endurance and balance. Weight training is suitable for all the games and sports and contributes to better results in performance.

Disadvantages:

(a) Stunted growth: Since children are in a developing stage lifting heavy weight can be stressful for young muscles. Therefore, they should go in for light weight strength training programme. 

(b) Supervision: Exercise should be performed carefully and under the supervision of trainer otherwise there are chances of injury. Injury can take place because of lack of supervision due to faulty equipment or while lifting barbell or overloading, etc. 

(c) Flexibility: After weight training, one must relax muscles or cool down to avoid stiffness, pain or muscle cramps. Stiffness causes flexibility problem. 

(d) Injury: The primary concern is actually safety. Don't exercise with weight, by yourself, take support from a companion. The most frequent safety problem arises while using a barbell. It can cause injury.