According to the National Strength and Conditioning Association's Position Statement on Youth Resistance Training, normal physical activity is essential for growth and development. When approached appropriately, weight training is a safe option for children. Understanding resistance training guidelines for children allows your child to avoid injury and cultivate lifelong fitness habits.
Facts
Strength training is the use of free weights, machines, resistance bands or body weight to build muscles. Generally, children old enough to participate in organized sports are old enough to try strength training. Strength training by children should progress slower than with adults. Exercises should be introduced using little or no weight until kids understand proper form. Weight should be added to exercise in small increments. Body weight exercises such as push-ups and sit-ups are appropriate starting exercises for children.
Function
Strength training promotes healthy muscles, joints and bone. Muscle fibers are damaged during exercise and use rest to rebuild larger and stronger. Increased muscle mass improves strength, metabolic activity and body composition. Children can also improve athletic performance with a weight-training program. Emphasis should be placed on enjoyment instead of performance outcomes. A child who demonstrates good form and motivation is better suited for exercise with age.
Types
Strength training is different from competitive weightlifting, bodybuilding and power lifting because it does not have a competitive aspect. Bodybuilding and power lifting require progressive increases in weight lifted or muscle gained. The demands of competitive weightlifting are too strenuous for children and should be avoided. Instead children should concentrate on casual strength training focusing on experience and health benefits.
Considerations
Protein provides amino acids needed for muscle growth. According to the National Academy of Sciences, a child between the ages of 4 and 13 should ingest .95 g of protein per kg of body weight daily, while a child between the ages of 14 and 18 should consume .85 g of protein per kg of body weight. Protein is especially important for strength-training children due to body growth and muscle repair. Protein is best obtained from dietary sources, and you should consult a doctor before giving children dietary supplements.
Warning
Although weight training can be safe for children, it is best to consult a doctor before your child begins a resistance-training program. Children have a high risk of injury when lifting heavy weight and should focus on lighter loads that can be lifted without pain or overt straining.
Member Comments