Strength training offers kids many benefits, but there
are important caveats to keep in mind. Here's what you need to know
about youth strength training.
By Mayo Clinic staff
Strength training for kids? You bet! Done properly, strength training
offers many bonuses to young athletes. Strength training is even a good
idea for kids who simply want to look and feel better. In fact, strength
training can put your child on a lifetime path to better
health and
fitness.
IMPORTANT! Strength training, not Weight Lifting:
For kids, light
resistance and controlled movements are best — with a
special emphasis on proper technique and safety. Your child can do many
strength training exercises with his or her own
body weight or
inexpensive resistance tubing. Free weights and machine weights are
other options.
Don't confuse strength training with weightlifting, bodybuilding, or
powerlifting. These activities are largely driven by competition, with
participants vying to lift heavier weights or build bigger muscles than
those of other athletes. This can put too much strain on young muscles,
tendons and areas of cartilage that haven't yet turned to bone (growth
plates) —
especially when proper technique is sacrificed in favor of
lifting larger amounts of weight.
For kids, what are the benefits of strength training?
Done properly, strength training can:
- Increase your child's muscle strength and endurance
- Help protect your child's muscles and joints from injury
- Improve your child's performance in nearly any sport, from dancing and figure skating to football and soccer
And strength training isn't only for athletes. Even if your child isn't interested in sports, strength training can:
- Strengthen your child's bones
- Help promote healthy blood pressure and cholesterol levels
- Boost your child's metabolism
- Help your child maintain a healthy weight
- Improve your child's self-esteem
When can a child begin strength training?
During childhood, kids improve their body awareness, control and balance
through active play. As early as age 8, however, strength training can
become a valuable part of an overall fitness plan — as long as the child
is mature enough to follow directions and practice proper technique and
form.
IMPORTANT! If your child expresses an interest in strength training, remind him or
her that strength training is
meant to increase muscle strength and
endurance.
Bulking up is something else entirely — and most safely done
after puberty.
You might also check with your child's doctor for the OK to begin a
strength training program, especially if your child has a known or
suspected health problem — such as a heart condition,
high blood
pressure, or a seizure disorder.
What's the best way to start a strength training program for kids?
A child's strength training program isn't necessarily a scaled-down
version of what an adult would do. Keep these general principles in
mind:
- Seek instruction. Start with a coach or personal
trainer who has experience with youth strength training. The coach or
trainer can create a safe, effective strength training program based on
your child's age, size, skills and sports interests. Or enroll your
child in a strength training class designed for kids.
- Warm up and cool down. Encourage your child to
begin each strength training session with five to 10 minutes of light
aerobic activity, such as walking, jogging in place or jumping rope.
This warms the muscles and helps reduce the risk of injury. Gentle
stretching after each session is a good idea, too.
- Keep it light. Kids can safely lift adult-size
weights, as long as the weight is light enough. In most cases, one set
of 12 to 15 repetitions is all it takes. The resistance doesn't have to
come from weights, either. Resistance tubing and body-weight exercises,
such as push-ups, can be just as effective.
- Stress proper technique. Rather than focusing on
the amount of weight your child lifts, stress proper form and technique
during each exercise. Your child can gradually increase the resistance
or number of repetitions as he or she gets older.
- Supervise. Adult supervision is an important part of youth strength training. Don't let your child go it alone.
- Rest between workouts. Make sure your child rests
at least one full day between exercising each specific muscle group. Two
or three strength training sessions a week are plenty.
- Keep it fun. Help your child vary the routine to prevent boredom.
Results won't come overnight. But eventually, your child will notice a
difference in muscle strength and endurance —
which may fuel a fitness
habit that lasts a lifetime. Priceless!
Find the original article here:
http://www.mayoclinic.com/health/strength-training/HQ01010/NSECTIONGROUP=2
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