Weight training means using weight as resistance against the muscles in exercises designed to build muscular strength and endurance. More generally, this is known as strength or resistance training. Encouraging physical activity among children is extremely important, and strength training is one of many ways for kids to get their exercise. Strength training is safe for kids as long as it is done properly and with careful attention to form, level of difficulty and choice of equipment.
Misconceptions
Strength training often is thought to be unsafe or ineffective for children. One myth is that lifting weights will stunt a child's growth by applying too much pressure to the growth plates, areas of cartilage that have not yet developed into bone. While using too much weight can place dangerous stress on the growth plates, it is untrue that a child's growth will be stunted from strength training. It is also untrue that children must wait until they are teens to start lifting weights. The American Council on Exercise advises that children can start doing strength training around age 7 or 8, as long as they are capable of following directions carefully.
Risks
It is important for children to strength train carefully in order to avoid injury. Using poor form can result in an acute injury such as a strain or sprain, and continuing to use poor form over time can result in muscle imbalances and chronic injuries that can be difficult to correct. Lifting heavy free weights carries the risk of dropping the weights, which could injure the child or someone around him. Using too much weight also puts the child at risk for an acute injury and makes it harder to maintain good form.
Injury Prevention: Dos
Making weight training safe for kids includes using light weights, working with alternative sources of resistance such as medicine balls or resistance bands and using only body weight resistance. This allows kids to concentrate on the form of an exercise rather than on the weight, and it reduces the risk of injury. Make sure the child understands the importance of good form and slow, controlled movement. Stick with relatively simple exercises, and take the time to teach each exercise in detail and supervise the child until she is comfortable with the movement. Spot exercises that use free weights. Better yet, set up a few sessions with a personal trainer who has experience working with youth. As with adults, kids should be sure to warm up, cool down and stretch as part of their routine.
Injury Prevention: Don'ts
Avoid using heavy weights for kids; they are not necessary to achieve the strength gains and health benefits that kids need, and they increase risk of injury. Children also should avoid trying to "bulk up" or lifting weights competitively until after puberty. Most weight machines should be avoided unless they are highly adjustable or specially designed for kids; they tend to be too big for kids and result in improper form.
Benefits and Other Considerations
Overall, many children can benefit from strength training. Kids can expect stronger muscles and bones as well as improved fitness and better performance in athletic activities. Developing good workout habits at a young age increases a child's chances of carrying those habits into adulthood and avoiding injuries later in life. Keep in mind, however, that strength training is only one part of a well-rounded healthy lifestyle. The main goal in youth fitness is to keep kids active. This is best accomplished by encouraging a variety of activities that the child enjoys.
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