Fitness From the Pro

You have children and they want to start weight training with you, what do you do? I think it is great that they want to exercise! The benefits of weight training for kids is that it helps to prevent injuries, makes ligaments and tendons stronger and improves bone density. According to the National Strength and Conditioning Association it helps the children to build healthy muscles, joints and bones.

Weight training and strength training uses resistance which shouldn’t be confused with body building, weight lifting or power lifting. Weight lifting, power lifting, etc. is not appropriate for kids or teens because they will risk injuring bones, muscles and joints.

Children about 7 or 8 years old can do strength training by starting out using their own weight with push ups or sit ups. Every exercise the child does should be executed safely and properly. When they use their own weight as their resistance, it can build better balance, control and awareness of their bodies. These exercises are not about bulking up the child’s muscles.

Below you will find a few tips when you start your child with weight training and strength training.

1. The child should first learn the exercise with out weight. Then gradually add in resistance with their own body weight, weights or resistance bands.
2. These exercise sessions should be well supervised with age appropriate equipment and exercises.
3. The program should be focused on proper form and technique, with a spotter. This will help to avoid injury.
4. If your child is in a Junior Exercising class, make sure the instructor is experienced and works well with children.
5. When the child starts to add in weights, they should use low weight with high repetitions. The child should be able to accomplish at least 8 repetitions with good form. If not the weight is too heavy and a lighter weight should be used.
6. Make sure you or the instructor focuses on the MAJOR muscle groups, legs, chest, back shoulders, abs. Do 1 set for each group with 8 repetitions. As the strength continues gradually increase the number of sets then finally increase weight.
7. Start out with 2 or 3 sessions per week and not on consecutive days.
8. Always warm up and cool down with stretching.
9. Your child should maintain a healthy diet, aerobic activity and adequate rest.

A child’s weight training/strength training program is not addressed often. So if your child wants to and is age appropriate look over these tips to ensure healthy muscular and skeletal growth.