Although young boys may be more eager to try weight training in an effort to gain muscle mass, young girls can benefit from workouts designed to increase strength as well. Weight training can help girls build and tone their muscles and even lose weight if they're overweight. However, young girls should not expect to "bulk up" at all when they lift weights, since their bodies simply aren't ready for significant muscle development.
Development
Prior to puberty, which in girls usually occurs in the late "tween" years or early teen years, the overall weight of muscle mass in girls represents about 1/4 of their overall mass, according to the 1997 medical journal "The Young Athlete." It's generally impossible to increase muscle weight, since the hormones that appear in puberty trigger muscle growth. Therefore, weight training for young girls should focus on improving coordination rather than building muscle mass.
Getting Started
Instead of pushing young girls to lift the heaviest possible weight, coaches should encourage them to work with lighter weights such as dumb bells, according to "The Young Athlete." Machine-based weight training won't help young girls and might even cause some injuries. Instead, exercises that focus on improving whole-body strength can help tone muscles and get girls in shape for new exercises once they do hit puberty and their muscles begin to grow.
Ideal Workout Routine
An ideal weight training routine for a young girl should include no more than three workouts each week, even if the girl has reached puberty and has begun to increase her muscle mass, according to the website "KidsHealth.org." Girls should warm up first with some form of aerobic exercise, such as jogging on a treadmill, and then should turn to weight-bearing exercise. Including exercises that use the girl's own body weight for resistance -- such as squats -- work well for young girls.
Considerations
Weight training can have multiple benefits for young girls: it can help them improve their endurance, reduce their levels of body fat and even improve their focus and concentration, according to "KidsHealth.org." However, girls who want to start weight training should work with an experienced coach or personal trainer, since it's easy to injure bones and muscles that are still developing. Never try to exercise through pain, and check with your physician if you have any questions about what exercises you can perform.
References
- Borms, J. "The Growth of Physical Characteristics in Male and Female Children." The Young Athlete, October 1997.
- Kidshealth.org; Strength Training; May 2009
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