When it comes to building muscle, until puberty, kids' bodies are not yet prepared to increase in size the same way grownups' bodies can. Strength training is a much safer way for kids to stay in shape, and can teach them about physical fitness and how to tone still-developing muscles, according to the Mayo Clinic. The health information website, KidsHealth, reports that kids as young as 7 or 8 years of age can participate in strength-training exercises like push-ups and sit-ups. Once kids have mastered certain exercises, adding resistance to their routines will tone and build muscle at a healthy pace.
Step 1
Make an appointment with your pediatrician. KidsHealth reports that it's wise to have your child seen by his doctor before starting a new exercise regimen or sport. Your doctor can give you an idea of how much weight your child will be able to handle based on his height and weight.
Step 2
Find a trainer who has experience working with children. Allowing your child free reign of the gym puts her at risk of getting hurt. Kidshealth reports that muscle strains are the most common form of injury in strength training. Additionally, if a strain does not heal properly, she is at risk of causing an even more serious injury.
Step 3
Focus on repetitions. Choose exercises that do not need weights, like sit-ups, chin-ups and push-ups. The Mayo Clinic explains that these exercises will not put too much stress on tendons and growth plates. Build up to between 8 and 15 reps and repeat two or three times. To add some resistance, it's okay to add light weights, such as those between 2 to 5 lbs. Again, focus on reps, not increasing the weight load.
Step 4
Add resistance gradually. Once a child fully masters the form of a specific exercise, and the exercise is no longer a challenge, you can add very small amounts of weight along with more repetitions.
Tips and Warnings
- The parenting website, Family Education Network, suggests using resistance bands, such as Thera-Band or GoFit resistance loops. With a resistance band, kids can perform a variety of muscle-toning exercises with added resistance. KidsHealth suggests that kids strength-train two or three non-consecutive days a week.
- If your child is not taught the correct methods for weight and strength training, he is at risk for serious musculoskeletal injuries, including ruptured discs, bone fractures and knee injuries, according to American Family Physician. Young kids should know that, until they reach a certain age, their bodies will not build muscle.
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