Weightlifting is a form of strength-training, a type of exercise that has several benefits for the health of children and adults. In fact, your child has likely already started performing basic strength-training exercises such as push-ups and sit-ups in elementary school or youth exercise programs. Weightlifting can also be incorporated into your child's fitness program as long as certain precautions are followed.
Misconceptions
While typically associated with competitions and lifting extremely heavy amounts, weightlifting does not have to involve these components. For children, lifting weights can simply mean using appropriate-size weights for strength-training purposes. Most weightlifting injuries in children and adolescents involve using incorrect form and performing routines without supervision. Lifting weights is a safe practice for children as long as they are instructed by coaches trained to work with youth, according to the National Strength and Conditioning Association.
Benefits
As a form of strength or resistance training, lifting weights has several benefits for bones, muscles and range of motion. The National Strength and Conditioning Association reports that children who participate in strength-training have improved muscle strength, bone density and body composition. In addition, participating in weightlifting and other forms of resistance exercise gets sedentary children to engage in physical activity. Engaging in this form of exercise helps kids improve endurance and prepare their bodies for the demands of sports as well.
Time Frame & Amount
Children should start slow when beginning a weightlifting routine. Starting with training about two times a week is a healthy goal. Kids should stick to performing no more than 12 to 15 repetitions of a particular exercise in the beginning stages. They can up the amount of weight they lift and increase training frequency to three times a week over time. Weightlifting and other types of strength-training should not be performed on consecutive days.
Warning
Discuss the weightlifting program with instructors to find out their qualifications and experience working with youth. It's vital that your child participate in a program or class designed for the appropriate age group. The first sessions should be focused on teaching your child about the equipment and proper weightlifting methods. Light objects should be used to ensure correct technique prior to lifting actual weights. Keep in mind that a 10 lb increase for children is the equivalent of a 50- to 100 lb. increase for adult weight lifters. Increasing weight should be done in 1 to 2 lb. increments, according to the University of Missouri's MissouriFamilies.org.
Considerations
While young children can participate in a weightlifting program, it's important that you ensure that your child has the emotional maturity to handle this activity. Kids need to be able to focus on their coach or instructor's directions and learn the techniques needed to prevent injury. Though weightlifting has several benefits, remember that your child also needs to fit in other types of exercise, particularly aerobic activity such as swimming, jogging or cycling. Aerobic exercise is necessary for maintaining a healthy weight and optimal cardiovascular function.
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