Strength Training Safety For Kids In The Weight Room

Strength training represents an ideal way to build muscle, as well as increase bone strength. The training --- often with heavy weights --- is appropriate when you are a teenager, although improper technique or visiting the gym too many times each week results in muscle damage or other serious injuries. Therefore, you must first understand how to strength train safely and effectively to achieve your fitness goals. Meet with your doctor before starting any exercise plan.

Kids and Strength Training

Kids over the age of 15 are usually developed enough to begin strength training, or activity that requires muscles to work against resistance. Most strength workouts feature weightlifting, either on machines or with free weights like barbells or dumbbells. While increased muscle size is the most recognized effect of strength training, additional benefits include improved focus and endurance. Teens who lift are also less likely to gain weight, as muscle helps the body burn calories more efficiently.

A Safe Start

Although strength training improperly results in injuries for people of all ages, you face a greater risk while a teen because your joints, tendons and bones are still growing. Prepare your body for the strain of weightlifting by dedicating at least a few weeks to pushups, situps and pullups before your first lift. Start your weightlifting by warming your muscles with eight to 10 repetitions using a light weight, and then perform a second set of the same exercise using a slightly heavier weight. Your third set should feature a weight that allows you to safely lift no more than 10 times before your muscles feel exhausted. Resist the urge to add more weight until you can easily perform more than 15 repetitions. A friend or a trainer at the gym should remain nearby during heavy lifts.

Controlled Technique

Control and patience are essential when you strength train while you are young to protect your growing body. Cold muscles injure easily, so ensure your muscles are warm before a lift by devoting 10 minutes to a light aerobic activity like a brisk walk with a friend. Lift each weight slowly, and never hurry or attempt to achieve a repetition with the aid of momentum, which reduces your muscle-building benefits. Avoid holding your breath or breathing rapidly --- which often feels natural to young athletes during intense lifting --- as you are more likely to lose control or faint. Discontinue any workout and alert your coach or gym trainer if you suffer pain.

Essential Vacation Time

Your developing muscles naturally feel sore after a workout and need time to heal, so take at least one day off before returning to the gym. Kids who strength train more than three days weekly often suffer painful muscle strains or tears that can delay future workouts and prevent them from participating in their favorite sports. A workout that lasts too long is also dangerous, especially if you attempt to lift a heavy weight after football practice or during another time when you may be fatigued. MayoClinic.com recommends weight training for no more than 20 to 30 minutes. Consider performing aerobic exercise like soccer or basketball on your day off.

Considerations

While strength training with lighter weights is safe for kids under 15, heavy lifting is not recommended, according to the FamilyDoctor website. Doctors typically suggest starting a strength regimen only once you've started puberty --- which means your body is producing the hormones needed to help produce muscle. Lifting before puberty enhances your strength but won't increase muscle size.