Weight Lifting Program For Kids

Moderate weight lifting is a fine activity for kids and adolescents who want to keep healthy and prevent unnecessary weight gain. Kids can safely start weight training when they are old enough to participate in organized sports, usually around 8 years old. It was once believe that weight lifting could damage growth plates, thus causing stunted growth in kids, but that idea has been proven false. However, precautions have to be considered when designing a weight lifting program since kids' muscles and bones are still growing and considered fragile.

Benefits

Aside from preventing obesity, weight lifting helps kids develop their growing bones. Kids who are involved with weight bearing activities before puberty have much stronger bones than those who are sedentary. Moderate weight training helps improve muscular function which provides greater stability, strength and injury prevention. It enhances their metabolism and promotes healthy cholesterol levels and blood pressure. MayoClinic.com states that early weight training enhances athletic performance in sports, from soccer to dancing.

Frequency

Kids do not need to weight train every day for added benefits. In fact, the American Council on Exercise recommends two or three days at most for weight training. It is not recommended that kids work out muscles on consecutive days, because resting is crucial for muscle fiber repair. Kids should focus more on working larger muscle groups and total body.

Intensity

Keep the intensity light by doing high repetitions and low weight. KidsHealth explains that kids should start with body weight exercises, like squats and push-ups, until they develop proper strength and form. They can progress to lifting dumbbells or resistance tubing for 12 to 15 repetitions for one or two sets, as tolerated. Pre-adolescents should not be concerned with adding bulk. The focus should be on proper technique. This is the age where form is important for developing proper posture and coordination, and preventing injury.

Warm-Up and Cooldown

Kids should perform a 10-minute cardio warm-up. This will increase blood flow to the muscles, reducing risk of injury. After exercise, a light cardio cooldown will help bring their core body temperature back down. Muscles that become too tight can cause posture issues and muscle imbalances, which lead to injury. Static stretching after exercise will help re-lengthen the muscle fibers that became shortened during weight training. Flexibility is enhanced.

Precaution

Please consult a doctor before starting a weight training program for a child. Muscle strains and sprains are the most common injury with children and weight lifting, so seek professional advice about proper form and lifting techniques. Remember that weight training is different than power lifting, Olympic lifting and bodybuilding, which are geared toward competition. They are intense and should not be in a pre-adolescent's exercise routine. Kids should not be taking any supplementation without the recommendation of their doctor.